21 Day Plant-Based Challenge, Week Three Recipes and Nutritional Info
The whole point of begin plant-based is to be healthy! So in order to give you the full picture of what you're eating each day, we asked Jessica D'Argenio Waller, The Beet's nutritionist on our team, to make sure that all the days of healthy eating deliver enough macronutrients and stay within a healthy range.
Here is her analysis of the total macro-nutrition elements for each day of the program. You can add or customize (or reduce) your intake depending on your personal goals. Use this as a guideline when you plan your week's worth of healthy plant-based eating.
DAY ONE
Breakfast: Bruschetta Toast
Lunch: Crispy and Crunch Tofu Bites
Snack 1: Marinated Mushrooms
Dinner: BBQ Jackfruit Burger
Dessert: Peanut Butter Chocolate Balls
Nutrition Notes: Approx. 1845 calories, 56g protein, 223g carbs, 15g fiber, 86g fat
DAY TWO
Breakfast: Overnight Raspberry and Apple Porridge
Lunch: Homemade Vegetable Pizza
Snack 1: Almond Butter Tofu
Dinner: Sweet Potato with Smokey BBQ Jackfruit
Dessert: Vegan Banana Split
Nutrition Notes: Approx. 2175 calories, 70g protein, 283g carbs, 42g fiber, 90g fat
DAY THREE
Breakfast: Banana Protein Pancakes
Lunch: Winter Vegetable Stew
Snack: Kale Chips with a Spicy Kick
Dinner: Asian Noodles with Creamy Cashew Sauce
Dessert: Chocolate Boost Granola
Nutrition Notes: Approx. 2178 calories, 79g protein, 315g carbs, 42g fiber, 81g fat
DAY FOUR
Breakfast: Tofu Scramble with Spinach and Sun-dried Tomatoes
Lunch: Sweet and Spicy Brussels Sprouts
Snack 1: Fresh Vegetables Wrapped in Cucumber
Dinner: Creamy Pasta and Broccoli Bake
Dessert: Energy Brownie Bites
Nutrition Notes: Approx. 1995 calories, 79g protein, 207g carbs, 32g fiber, 108g fat
DAY FIVE
Breakfast: Avocado Toast
Lunch: Gluten-Free Chickpea Pasta with Tomato Sauce
Snack 1: Trail Mix
Dinner: Jerk Tofu with Rice and Beans
Dessert: Very Berry Oat Bars
Nutrition Notes: Approx. 2053 calories, 55g, 222g carbs, 35g fiber, 113g fat
DAY SIX
Breakfast: French Toast Topped with Fresh Berries
Lunch: Marcella-Inspired Pasta Bolognese
Snack 1: Almond Butter and Bananas on Toast
Dinner: Pinto Bean & Salsa Verde Tostadas
Dessert: Chocolate Hummus Spread and Green Apple Slices
Nutrition Notes: Approx. 1618 calories, 63g protein, 219 carbs, 40g fiber, 80g fat
DAY SEVEN
Breakfast: Peanut Butter Chocolate Morning Protein Shake
Lunch: Crispy Buffalo Chickpea Salad
Snack 1: Celery Sticks with Sunbutter and Raisins
Dinner: Sweet Potato Gnocchi
Dessert: Caramel Chocolate Candy Bars
Nutrition Notes: Approx. 1751 calories, 57g protein, 242g carbs, 51g fiber, 66g fat
All nutrition data ℅ Cronometer.com.
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