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.

Getty Images

Breakfast: Wholemeal Pancakes

Nutritional Info: Per serving (⅙ of recipe)

322 calories, 12g protein, 69g carbs, 10g fiber, 4g fat


Snack: Berry-Fun and Refreshing Smoothie


Lunch: Crispy and Crunchy Tofu Bites 

Nutritional Info: Per serving (¼ of recipe)

504 calories, 34g protein, 22g carbs, 6g fiber, 36g fat


Dinner: Quinoa Salad With Superfood Seeds 

Nutritional Info:

522 calories, 16g protein, 48g carbs, 16g fiber, 34g fat

 


Dessert: Chocolate Chia Doughnuts 

Nutritional Info: Per serving: (1/10 of recipe)

309 calories, 8g protein, 53g carbs, 9g fiber, 11g fat


Nutritional Info for the Whole Day:

1868 calories, 82g protein, 208g carbs, 52g fiber, 98g fat

Breakfast:

  • Wholemeal flour
  • Baking powder
  • Ground flax seed
  • Almond milk
  • Agave
  • Dark sweet frozen cherries

Snack:

  • 2 cups of frozen cauliflower
  • 1 cup of frozen strawberries
  • 1 cup of frozen bananas
  • 1 Tbsp. of chia seeds
  • 2 cups of almond milk
  • 1 cup of raspberries

Lunch:

  • 2 packs of extra firm Tofu
  • Soy sauce
  • 2 cloves garlic
  • Gram flour
  • Nutritional yeast
  • 2/3 cup of sesame seeds - get black and white to make them look super cool!
  • Oil for shallow frying - I use half rapeseed and half sesame

For the Sauce:

  • 1 lime
  • 3 Tbsp. peanut butter
  • 2 Tbsp. soy sauce
  • 1 Tbsp. water
  • 2 tsp. maple syrup

Dinner:

  • Quinoa (by the way quinoa has all the essential amino acids in if you are wondering where us vegans get our protein from).
  •  Sprouted beans and lentils
  •  Nut butter (almond, peanut)
  • Roasted sweet potatoes
  • Olives
  • Spinach
  • Cherry tomatoes
  • Avocado with sesame seeds
  • Your favorite vegan dressing

Dessert:

  • Soy milk
  • Apple cider vinegar
  • Sugar
  • Vegetable Oil
  • Cocoa powder
  • Vanilla extract
  • Wholemeal self-rising flour
  • Chia seeds
  • Icing sugar
  • Cocoa powder