A whole food, plant-based diet includes vegetables, whole grains, nuts, seeds, legumes, tubers and fruits, with no animal products (meat, fish, eggs, dairy, and poultry) or processed foods. Check out our 3 day sample menu of delicious, plant-based recipes to help you get started on your plant-based journey.

Day 1

Breakfast

Oatmeal Breakfast Muffins

These hardy, moist muffins are like eating a bowl of oatmeal.

Lunch

Vegan Sushi Power Bowl

Bring the sushi bar to your home with this plant-based power bowl.

Dinner

Perfect Lentil Soup With Mashed Potatoes

This soup is rich and flavorful and hits the spot on a chilly night.

Snack

Carrots: What's Up Doc?

Two medium sized carrots make a great snack!

Day 2

Breakfast

3 Ingredient Pancakes

This easy and simple recipe has minimal ingredients and is oh so good!

Lunch

Black Beans and Greens Over Rice

This satisfying dish will quickly become your next go-to meal.

Dinner

Quick & Easy Plant-Based Curry

This curry ticks all the boxes of a nutritious meal and it's yummy!

Snack

Bananas: The Forbidden Fruit

One banana makes a nutritious and easy to carry snack wherever you might go.

Day 3

Breakfast

Baked Steel Cut Oatmeal

Every serving is nice and sweet, without any added sugar.

Lunch

Hearty Kale Salad

A delicious green salad packed with nutrient-rich antioxidants.

Dinner

Black Bean Burger

This burger is packed with protein and fiber.

Snack

Roasted Chickpeas

These are great for a mid-afternoon snack!