21 Day Plant-Based Challenge, Week Two Recipes and Nutritional Info
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.
DAY ONE
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
DAY TWO
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
DAY THREE
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
DAY FOUR
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
DAY FIVE
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
DAY SIX
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
DAY SEVEN
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.
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