21 Day Plant-Based Challenge, Week Two Recipes and Nutritional Info

|Updated Feb 5, 2020
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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.


Breakfast: Wake-Up Call Smoothie

Lunch: Sesame Quinoa and Tofu Thai Bowl

Snack 1: Pickled Cucumbers

Dinner: Easy Vegan Tofu Curry 

Dessert: Traditional Chocolate Chip Cookies

Nutrition Notes:  Approx. 2146 calories, 71g protein, 185g carbs, 42g fiber, 97g fat


Breakfast: Green Power Smoothie

Lunch: Chickpea 'Tuna' Salad Sandwich

Snack 1: Hummus and Pita

Dinner: Black Bean Pesto Pasta 

Dessert: Lemon Coconut Medicine Balls

Nutrition Notes:  Approx. 1680 calories, 75g protein, 167g carbs, 33g fiber, 62g fat


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


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


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


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


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.