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.

Breakfast: Green Goddess Smoothie 

Spirulina is a powerful antioxidant and anti-inflammatory that has a taste similar to matcha powder, like sweet grass. In my opinion, I think spirulina is delicious so I like to add a little more 1 tablespoon. The avocado makes this smoothie creamy and superfoods like kale and spinach are loaded with healthy nutrients.

Nutritional Info: Per serving (½ of recipe)

211 calories, 12g protein, 16g carbs, 12g fiber, 14g fat


Almond Butter Tofu to add to a salad or have as a snack

Snack: Almond Butter Tofu

Some people struggle to know what to do with tofu as it is can be very bland, but the trick is to add some bold flavors and it will soak them up. Use an extra firm tofu if you can. If it isn’t quite firm enough then you might need to press your tofu for a bit to remove any excess water. This goes fantastically with my Kale and Pomegranate Salad, but equally lovely as a snack on its own.

Nutritional Info: Per serving (⅓ of recipe)

377 calories, 28g protein, 15g carbs, 3g fiber, 26g fat


Lunch: Miso Soup Filled with Fresh Vegetables 

You only need a bowl and a kettle -and as the vegetables are just blanched or even just warmed almost all the nutrients are preserved. I used @cocofinacoconut Coconut Aminos along with dark miso. Have you tried Coconut Aminos? They are a great alternative to soya sauce. Here is the recipe but feel free to swap the veggies for whatever you happen to have. Coriander or parsley works great as an alternative to the celery leaves too.

Nutritional Info:

263 calories, 21g protein, 45g carbs, 14g fiber, 4g fat


Mairi Rivers

Dinner: Sweet Potatoes With Smokey BBQ Jackfruit

If you have heard all the talk about Jackfruit but don’t know where to start then this recipe for baked sweet potatoes and BBQ Jackfruit is for you! I added in some beans for protein and red peppers for extra vitamins but if you want to make it really simple then leave those out and just use the Jackfruit. Be sure to buy tinned Jackfruit in water rather than the sweet variety that comes packed in syrup! I absolutely love sweet potatoes and they are a great slow-release carb for my marathon training at the moment, and the BBQ Jackfruit goes equally well in a wrap if you have any leftover.

Nutritional Info: Per serving (¼ of recipe)

358 calories, 13g protein, 79g carbs, 16g fiber, 2g fat


Dessert: Chocolate Orange Cheesecakes

Calling all chocolate lovers, you will not believe this dessert is vegan. The rich and creamy filling will melt and your mouth and the hard and crunchy crust holds the cake together.

Nutritional Info: Per serving (¼ of recipe)

515 calories, 15g protein, 51g carbs, 9g fiber, 32g fat


Nutritional Info for the Whole Day:

1724 calories, 89g protein, 206g carbs, 54g fiber, 78g fat


Breakfast:

  • 2 cups of kale
  • 2 cups of spinach
  • 1 avocado
  • 1 tablespoon of matcha powder
  • 1 tablespoon of spirulina
  • 1 tablespoon of chia seeds
  • 1 tablespoon of hemp seeds
  • 1 cup of hemp milk

Snack:

  • Extra-firm tofu
  • Almond butter
  • Maple syrup
  • Soy sauce
  • Ginger purée
  • Olive oil

Lunch:

  • Dark miso
  •  @cocofinacoconut Coconut Aminos
  • Seaweed flakes or a nori sheet crumbled
  • 1 bok choy
  • 1 carrot
  • 3 brown mushroom
  • Red cabbage
  • Handful of celery leaves

Dinner:

  • 4 sweet potatoes
  • Tomato puree
  • Maple syrup
  • Soy sauce
  • Molasses or treacle
  • Malt vinegar
  • Smoked paprika
  • Liquid smoke
  • Garlic powder
  • Black pepper
  • 1 red onion
  • 1 red pepper
  • 1 tin Jackfruit
  • Kidney beans

Dessert:

Base:

  • Almonds
  • Cocoa powder
  • Raisins
  • 2 Medjool dates
  • Choc Pot

Filling:

  • Cashew nuts, soaked overnight
  • Vegan cream cheese
  • Zest of 1 orange
  • Orange juice
  • Choc Pot
  • Maple syrup
  • Extra Choc Pot to serve.