Plant-based cooking feeds a healthy lifestyle and doesn’t have to be complicated. Mix and match any combination of these 24 mouth-watering plant based recipes and find a full day’s meal plan, plus snacks! Trust us, your body will feel healthier and your taste buds won’t miss meat one bit!
Breakfast
Super Healthy Green Smoothie
Heavy on vegetables with a hint of natural sweetness from orange and carrot, this super healthy green smoothie has a much lower sugar content than most. Celery and cucumber have a high water content, and are also excellent sources of vitamin K. With the romaine, you can get more vitamin K plus vitamin A, vitamin C and folate. Top it off with the avocado’s creaminess and healthy fat, and it’s a breakfast win that can help you fight infection and rebuild your body’s immune system!
Baked Acorn Squash Egg-in-a-Hole
This acorn squash egg-in-a-hole is a delicious breakfast option that boasts natural sweetness from acorn squash and the richness of egg yolk. All macronutrients are present—carbohydrate, protein and healthy fats, which will certainly satisfy your hunger and warm you up. It’s a great plant-based cooking option for the winter when acorn squash is plentiful, and if you’re seeking a good start before your favorite outdoor winter activities!
Immune Boosting Super C Beet Juice
Feeling sick or looking to boost your energy? Try this delicious Immune Boosting Super C Beet Juice! The juice is a do-it-yourself blend of beets, orange, lemon, ginger and collagen, which means it’s packed with vitamins and antioxidants to keep your body strong and healthy. Collagen peptides help to improve skin elasticity and restore muscles after workouts, while beets are a wonderful source of potassium. That’s important for muscle function, and it’s also a rich source of vitamins C and B.
Power Protein Pitaya Smoothie
Pitaya, or dragon fruit, is a delicious, exotic and juicy fruit. Blend it with coconut water or juice and some frozen berries, and you have an irresistible snack. Pitaya is extremely rich in phytonutrients, vitamins C and B, and helps cleanse the body by eliminating free radicals and improving digestion. Have this power protein pitaya smoothie in the morning, afternoon or whenever you need a pick-me-up!
Lunch
Red Cabbage Kale Salad with Maple Walnuts and Creamy Avocado Dressing
Anthocyanin polyphenols not only gives red cabbage its gorgeous and vibrant color, it gives us anti-inflammatory and antioxidant benefits as well. It’s also an excellent source of vitamin C, and contains glucosinolates, which can act as a powerful cancer-prevention piece of your diet. Pair that with the antioxidants, anti-inflammatory properties and anti-cancer nutrients in kale and you have this red cabbage kale salad with maple walnuts and creamy avocado dressing that will improve your health and keep you satisfied.
Marinated Tofu Salad
This marinated tofu salad is a great plant-based cooking option for vegetarians and vegans who want to be sure they get enough protein each day. In addition to providing protein, tofu contains all eight essential amino acids, and it’s a great source of iron, calcium, manganese, selenium and phosphorous. This Asian-inspired meal also has a unique taste to enjoy!
Sesame Crusted Pumpkin Kale Salad
This simple sesame crusted pumpkin salad is easy to prepare, yet packs a huge amount of flavor and health benefits in every bite. Kale, a low-calorie superfood that can help with digestion, can also lower your cholesterol. Pumpkin, another low-calorie treat, can improve the “good cholesterol” in your body. As an added bonus, the pumpkin’s orange color comes from its beta carotene, an antioxidant that is also an excellent added bit of flavor!
Delicious and Simple Raw Hemp and Avocado Salad
Simple and nutritious, this simple raw hemp and avocado salad will without a doubt make you healthier! Hemp seeds are a great source of protein and omega-3 fatty acids, which can help tame inflammation. This low-fat and high-fiber plant-based cooking recipe is as satisfying as it is nutrient dense. The addition of nori adds vitamin B12, an important nutrient for brain and nerve function that is hard to find in vegan diets.
Roasted Veggie Quinoa Salad with Sweet Pomegranate Vinaigrette
Steamed broccoli, compared to raw broccoli, provides a special cholesterol-lowering benefit to the body! It also has a strong impact on body's detoxification system and heart health. Broccoli is rich in benefits—a cup of broccoli contains as much vitamin C as an orange and is a source of fiber, zinc, potassium, iron, magnesium, beta carotene, vitamin B1, B2, B3, B6 and K. While ginger is renowned for its ability to calm an upset stomach, in the Asian culinary world, fresh, dried or ground ginger are widely used. It takes only a small amount to add the healthy nutrients of potassium, manganese, copper, magnesium, pyridoxine and pantothenic acid into your plant-based cooking and diet. Try this roasted veggie quinoa salad today!
Roasted Carrot Soup
Give your body a boost of Vitamin A with this nutrient-dense roasted carrot soup. Enjoy it warm during winter nights while receiving plenty of nutrients your body needs. For example, carrots can provide us with vitamin A, which will help improve your vision and immune system. And lentils keep your blood sugar level steady while providing abundant fiber and keeping your gut healthy and functioning perfectly.
Curried Cauliflower and Sweet Potato Soup
Low sodium and heart healthy, this curried cauliflower and sweet potato soup is also an anti-inflammatory and immune and mood-boosting meal for a chilly day. In addition to the high vitamin A content, which will keep your eyes healthy, turmeric can aid in stomach pain, digestion, arthritis and even cancer, just to name a few. Looking to stay healthy via plant-based cooking during the cold-weather season? This soup’s for you!
Dinner
Brussel Sprouts Tacos
Looking for a meatless twist for Taco Tuesday? Look no further than these brussels sprout tacos! Brussels sprouts are packed with nutrients, including vitamins K, C and B6 (or folate). The tempeh, or whole fermented soybeans, in the recipe is a great source of protein—it actually has the most protein of other soy sources! It’s a great protein source for vegetarians or vegans, but it’s also a great source of probiotics, which helps maintain a healthy gut balance in your gut.
Spicy Black Bean Burgers
Take your regular burger night from meat to plant-based with these spicy black bean burgers. In addition to protein, these black beans will provide you with fiber, countless vitamins and minerals and help your body maintain healthy bones with their iron, phosphorus, calcium, magnesium and more! Beans also function as a “bulking agent” in the digestive system and double as an important factor in weight loss and management.
Quick and Easy Tahini Noodles
These quick and easy tahini noodles are actually made of zucchini, which is a good source of vitamins A, C and folate. Low-calorie zucchini is about 94 percent water and contains a good amount of beta carotene as well. The addition of the unique tahini pasta sauce makes this plant-based cooking dish simple and irresistible!
Lemon Baked Falafels
These new and improved falafels, already a staple in plant-based cooking, are super satisfying AND healthy! Chickpeas are an excellent source of protein, especially if you're a vegetarian or vegan. These lemon baked falafels are a great way to get your fix without the fried stuff from the corner truck. Detox your body and get rid of heavy metals by adding some fresh parsley and cilantro to your falafel mix. Not only does this add amazing flavor, it keeps your liver happy.
Easy Vegan Gluten Free Pizza
We all love a slice of pizza—whether we’re watching a game on TV or hosting a kids’ party, it’s often a go-to meal. This easy vegan gluten free pizza is a plant-based cooking and family-friendly dream! It is packed with protein, vitamins and healthy fiber. Using chickpea flour, a protein- and fiber-rich alternative to wheat flour, this pizza is suitable for those with gluten allergies or intolerances. Both the Kalamata olives and macadamia oil used add a dose of heart-healthy monounsaturated fats and vitamin E. The rainbow array of veggies on this pizza provide a load of nutrients, including vitamin C, potassium, vitamin A and fiber to boost immunity.
Stir Fried Thai Noodles with Tofu
This hearty stir-fry Thai noodle dish with tofu has all the flavor of your favorite Thai dishes, yet it’s a lighter and healthier option than its restaurant cousin. This recipe is loaded with plant-based goodness, including bell peppers, vitamin C and carotenoids (beta carotene), which nourish you with antioxidants and anti-inflammatory power. In addition, tofu is a great choice of protein in plant-based cooking for the vegans and vegetarians alike.
Vegan Spiral Vegetable Tart
The beautiful veggie-filled dish is much easier to make than it appears and is sure to be a hit at your dinner parties! In addition to its look, it contains over half of the recommended daily allowance for vitamin A. The use of rice milk for creaminess and baking soda for leavening keeps this dish dairy- and egg-free, so it’s a good option for vegetarians, vegans or those with dairy or egg allergies. And to top it off, each serving of the whole grain crust contains 6 grams of satisfying protein. This vegan spiral vegetable tart is a super plant-based cooking option!
Healing Kitchari-Turmeric Spiced Brown Rice, Lentils and Veggies
T
his egg- and dairy-free recipe can make plant-based cooking delicious! The veggies add important nutrients, and broccoli when steamed, has special cholesterol-lowering benefits and a strong impact on the body's detoxification system and heart health. One cup of broccoli contains as much vitamin C as an orange and is a source of fiber, zinc, potassium, iron, magnesium, beta carotene and vitamins B1, B2, B3 and B6. Lentils give added texture, protein and a host of additional nutrients to this healing kitchari-turmeric spiced brown rice.
Gruyere Ricotta Asparagus Tart
Asparagus is not only delicious, but full of nutrients your body needs. Aside from the usual fiber and vitamin A that vegetables are known for, asparagus is also a good source of a compound known as glutathione, which helps break down carcinogens and protect against cancer. It also contains a good dose of vitamins B12 and folate, both of which can boost brain health and help prevent cognitive decline. This makes it an excellent ingredient to add to your plant-based cooking repertoire. To make this Gruyere ricotta asparagus tart even better, the crust is made with almond flour instead of wheat, so it’s suitable for those who are avoiding gluten.
Lentil and Mushroom Walnut Veggie Balls
These meatless lentil and mushroom walnut veggie “meatballs” are so delicious that even a carnivore will like them! They are hearty and full of flavor, and are perfect for vegetarians, vegans and those following a gluten-free diet. The combination of walnuts, flax and quinoa with the lentils mixed in provide texture and add fiber, healthy fats and antioxidants. Plus, they are on par with meat-based versions for amount of protein per serving.
Snacks
5 Minute Chocolate Beet Bites
Beets contain powerful antioxidants, while the chia seeds in these bite-sized treats add fiber, essential omega-3 fatty acids, as well as a little protein. The oats provide good fiber and prebiotics to feed your microbiome. And the nut butter, depending on which you use, can add healthy fats and protein. Try these 5 minute chocolate beet bites when you need a midday snack!
Sweet Potato Chocolate Brownies
It is impossible not to adore these sweet, gooey, soft, chocolatey, plant-based brownies. Warm or cold, they are a deliciously indulgent treat! This sweet potato chocolate brownie recipe is made with totally natural, unrefined and healthy ingredients. Sweet potatoes are high in vitamins, such as vitamin B6, which helps prevent the hardening of arteries and blood vessels; they are packed with minerals such as magnesium which is the relaxation and anti-stress mineral; and they contain twice the amount of fiber of white potatoes. Add these to your list of plant-based cooking recipes to try!
Avocado Mango N’Ice Cream
Ever wanted to know how your favorite Instagrammers create those beautiful, icy smoothies piled high in their Mason jars? Here’s the answer. This avocado mango nice cream recipe features superfoods, particularly avocado. Avocados are a rich source of folate, vitamin A and potassium, and should be served raw to benefit from the protein, iron, magnesium and vitamins C, E and B6 that each one contains. This sweet and creamy treat is a delicious one to add to your plant-based cooking options for a healthy snack.
Easy No Bake Carrot Cake
If you are a carrot cake lover, this easy no bake carrot cake is for you. This raw version is gluten-free, dairy-free and has no added, refined sugars so you can actually indulge and not feel guilty. Raw carrots, which are naturally sweet, are also an excellent source of beta-carotene, the precursor of vitamin A and potassium. Carrots may help lower blood cholesterol levels and protect against cancer. Using medjool dates and apples as sweeteners is a great tool in plant-based cooking. It’s something your palette and body will thank you for.
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