These Recipes are designed to fill you up and energize you all through the day. We have compiled a breakfast, lunch, dinner and two snacks -- and for your pick of desserts check out the recipe carousel at the bottom of the 21 Day Plant-Based Challenge homepage.

Avocado Toast
Getty Images

Breakfast: Avocado Toast

Avocado toast may be a brunch staple, but it can work for any meal, and even as a snack for a healthy pick-me-up. It's loaded with healthy fat and will keep you full when you need it!


Lunch: Gluten-Free Chickpea Pasta with Tomatoes 

You can never go wrong with pasta, and these gluten-free chickpea-based noodles tossed with roasted tomatoes and fresh basil means that you don't have to feel guilty for enjoying it!

Screen Shot 2020-01-10 at 1.48.29 PM

Snack: Trail Mix 

Pick and choose your favorites from each.


Dinner: Jerk Tofu with Rice and Peas 

The great thing about this Caribbean-inspired recipe is that it’s a perfect meal to add to your meal prep routine. Add a side of kale to your jerk tofu, rice and kidney beans (often called peas by islanders)  and this dish is the perfect, complete lunch, infused with a spicy tang.


Dessert: Very Berry Bars 

These Verry Berry Oat Bars can be made with any berry, but we love blueberries or raspberries! The Blueberry Bars have a nice sweetness to them but the Raspberry Bars have a nice tartness, so it all depends on your preference. Feel free to try a different kind of fruit with this recipe and let us know how it turns out in the comments below!


  • 1 ripe avocado
  • 1-2 slices thick whole-wheat toast
  • Red pepper flakes
  • Salt and pepper to taste
Optional toppings:
  • Sliced cherry tomatoes and onions
  • Pine nuts
  • Hot sauce


  • Chickpea Pasta or noodles of your choice
  • Pasta Sauce
  • Variety Cherry Tomatoes
  • Basil and Parsley
  • Vegan Parmesan Cheese, optional


Raw Nuts:
  • Almonds
  • Cashews 
  • Peanuts 
  • Walnuts 
  • Hemp seeds 
  • Chia seeds
  • Sunflower seeds
  • Pumpkin seeds
Dried Fruit:
  • Sliced and chopped dried mango
  • Cranberries 
  • Apricots 
  • Plantain Chips
  • Goji Berries
Fun Stuff:
  • Vegan dark chocolate bits or cacao nibs
  • Nonbutter popcorn 
  • Sprinkle of cinnamon on top of everything 
  • Coconut Flakes


Jerk Tofu

  • 1 Block of Extra Firm Tofu
  • Jerk Marinade

Rice and 'Peas'

  • 1 Garlic Clove
  • 1 Can (14oz) of Light Coconut Milk
  • Allspice
  • Salt and pepper
  • Fresh Thyme
  • Long-Grain Rice
  • Kidney Beans


  • Kale, Spinach or Broccoli to serve on the side


  • Berries of your choice
  • 1 Lemon
  • Lemon Zest
  • Salt
  • Whole Wheat Flour
  • Rolled Oats
  • Coconut Sugar
  • Brown Sugar
  • Cinnamon
  • Coconut Oil




More From The Beet