Day 4 Recipes for Your 21 Day Plant-Based Challenge

|Updated Dec 13, 2022

Congratulations, You're on Day 4 of The Plant-Based Challenge

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.

Oats are incredibly nutritious and will keep you feeling full throughout the day. Make this easy oatmeal recipe and get a kick start to your productive day.

Dr. Praeger's vegan burgers are a crowd-pleaser at The Beet because even though the patties are frozen, the quality ingredients taste fresh. Store them in the freezer and cook a quick dinner that taste restaurant-worthy.

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Surprisingly, an easy snack to make that is both filling and nutritious. If avocado doesn't fill you until dinner, throw-in cucumbers and carrots. Make this before you take on your busy day!

Make your favorite dish into a dairy-free masterpiece. This recipe has a creamy and cheesy sauce that taste like the real thing.

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Fill up on all your favorite superfoods like hemp seeds, flax seeds, and oats in these energy bites that taste like chocolate cake but with half the calories.

Nutrition notes: 
Approx. 231g carbs; 72g fat; 51g protein

Shop for Everything You Need for Day 4, Click Here: Day Four Shopping List.

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  • Rolled oats
  • Non-dairy milk of your choice
  • Agave nectar
  • Cinnamon


Snack 1:

  • Brown or white rice (1/2 cup)
  • Nori strips
  • Avocado
  • Sesame Seeds
  • Soy Sauce


  • Penne (or other tubular style pasta)
  • Broccoli florets
  • Cashews
  • Vegetable broth
  • 3 garlic cloves
  • Apple cider vinegar
  • Salt
  • Nutritional yeast
  • Sun-dried tomatoes in oil
  • Lemon juice
For the Vegan Parmesan cheese:
  • Cashews
  • Nutritional yeast
  • 2 small garlic cloves
  • Salt

Snack 2: 

  • Peanut Butter
  • Maple Syrup
  • Oats
  • Chia seeds
  • Hemp Seeds
  • Flax Seeds
  • Dark Chocolate Chips