Food & Nutrition Plant-Based Diet Recipes for Every Meal of the Day By Karla Walsh Karla Walsh Karla Walsh (she/her) is a Des Moines, Iowa-based freelance writer, editor, and former fitness instructor. She holds a double major in magazine journalism and kinesiology from Iowa State University. Karla received her personal trainer certification through the National Academy of Sports Medicine (NASM) and group fitness instructor certification through the Athletics and Fitness Association of America (AFAA). She also passed her level one sommelier exam with the Court of Master Sommeliers. She's covered health, food, fitness, psychology, beauty, and beyond for more than 12 years. In addition to Shape, her writing has been published in AllRecipes, Runner's World, Shape and Fitness Magazines, as well as on EatingWell.com, BHG.com, ReadersDigest.com, TheHealthy.com, Prevention.com, WomensHealthMag.com, and more. In 2021, her work was given an honorable mention in Folio's Eddie and Ozzie Awards in the Single Article—Consumer, Health/Fitness category. Shape's editorial guidelines Updated on August 4, 2022 Share Tweet Pin Email Eat the rainbow from morning 'til night with these nutritious plant-based recipes that are just as satisying as their carnivorous counterparts. 01 of 12 The Health Benefits of Cutting Back On Meat Sunbasket No need to be 100 percent vegan to eat a more plant-based diet. "Shifting plants to the center of the plate will displace some meat," says Lindsey Kane, R.D., a dietitian in San Francisco, California, and the director of nutrition at Sun Basket. "This simultaneously reduces the saturated fat and cholesterol you consume and increases health-promoting nutrients including fiber, vitamins, minerals, and antioxidants." Get inspired to eat a bit less meat (and cut your risk for several chronic diseases) with these plant-based diet recipes for breakfast, lunch, dinner and dessert. 29 Vegetarian Keto Recipes for Plant-Based Eaters 02 of 12 Breakfast: Whole 30 Paleo Breakfast Stuffed Sweet Potatoes Photo: Paleo Gluten Free Eats "Plant-based eating ditches the 'all or nothing' diet mentality," says Kane. "Instead, it recognizes that even small changes count." So yes, spuds are still on the menu! This Paleo plant-based potato tastes like dessert, yet only requires six ingredients and five minutes of prep time. Get the recipe: Whole 30 Paleo Breakfast Stuffed Sweet Potatoes 03 of 12 Breakfast: Peach Green Smoothie Bowl with Cauliflower Photo: Easy Gluten Free Recipes Pretty much everything in this vibrant, vegetarian bowl is a plant: avocado, spinach, peaches, mangoes, coconut water, and cauliflower are all in the bowl's blend. Beyond that, it's just the optional honey (or your liquid sweetener of choice) and whatever toppings your plant-based heart desires. Get the recipe: Peach Green Smoothie Bowl with Cauliflower 04 of 12 Lunch: Vegan Poke Bowl Photo: Emilie Eats No wheat and no meat make this tofu recipe one of the most crowd-pleasing lunch recipes around. Seaweed (AKA nori) is just the start of the produce quotient in this deconstructed sushi bowl. Leafy greens, carrots, cucumber, cabbage, avocado, and green onions are invited to the poke-palooza as well. Get the recipe: Vegan Poke Bowl 05 of 12 Lunch: Peanut Crunch Salad In a Jar Photo: A Virtual Vegan Meal prep the plant-based way with this mason jar meal. With 10 grams of fiber and 19 grams of protein, this quinoa and edamame creation will keep you full for hours. Get the recipe: Peanut Crunch Salad In a Jar 06 of 12 Lunch: Roasted Vegetable Buddha Bowls Photo: Live Eat Learn Anyone who thinks plant-based eating isn't satisfying needs to try this vegan and gluten-free buddha bowl. The spice is nice on the roasted sweet potatoes and chickpeas—but you know what's nicer? The beautifully-balanced nutrition info. Get the recipe: Roasted Vegetable Buddha Bowls 07 of 12 Appetizer: Tuscan White Bean Toasts with Garlic and Tomatoes Photo: Well Plated Yes, bread is allowed on a plant-based plan! "Most 'diets' involve rigid rules and extreme restrictions. On the flip side, plant-based eating is welcoming and all-inclusive," says Kane. "It celebrates any increase in plant consumption, no matter how big or small, and does not require exiling animal products from your plate altogether." Whole-wheat bread and white beans are included, but let's be real: the stars are the beautiful burst cherry tomatoes. Get the recipe: Tuscan White Bean Toasts with Garlic and Tomatoes 08 of 12 Appetizer: Baked Zucchini Fritters with Corn and Hatch Chiles Photo: Craving Something Healthy Summer tastes like these little savory pancakes made with shredded squash, fresh sweet corn, and mild hatch chiles. For an equal mix of decadence and nutrition, those veggies are held together with gluten-free brown rice flour and plenty of cheddar cheese. Top with a dollop of plain Greek yogurt for a protein-rich crown that will chill out any of the kick from the chile. Get the recipe: Baked Zucchini Fritters with Corn and Hatch Chiles 09 of 12 Side Dish: Cheesy Low-Carb Cauliflower Tots Photo: Wholesome Yum Kid-friendly and plant-based recipes need not be mutually exclusive. While they don't taste like it, these tots are almost all cauliflower. (Egg, mozz, avocado oil, and garlic round things out.) Get the recipe: Cheesy Low-Carb Cauliflower Tots 10 of 12 Side Dish: Ratatouille Get the recipe: Ratatouille Make like the cutest little cartoon chef and cook a casserole of thinly-sliced summer vegetables to accompany any dinner with loads of potassium and vitamin C. On top of a tomato-herb sauce, simply stack onion, zucchini, eggplant, and fresh tomatoes. A sprinkle of cheese on top is optional but highly recommended if you're not dairy-free or vegan. Get the recipe: Ratatouille 11 of 12 Dinner: Sundried Tomato Pesto Pizza Photo: Making Thyme for Health Slash the sodium, calories, and cholesterol in your slice by trading corn kernels and zucchini coins for sausage crumbles and pepperoni pieces. This plant-based pesto pizza amps up the nutrition even more by calling for a whole-wheat crust and blending heart-healthy walnuts into the pesto mix. Get the recipe: Sundried Tomato Pesto Pizza 12 of 12 Dinner: Eggplant Parmesan Stuffed Eggplant Photo: Cupcakes and Kale Chips "A common concern of plant-based eating is protein, but the truth is the average person is consuming far more protein than the recommended amount," says Kane. "We can certainly meet our protein goals by simply eating a variety of plants, legumes, nuts and seeds, whole grains, and vegetables—yes, even veggies have some protein." This hearty vegetarian meal is proof of that concept: A half cheese-stuffed eggplant offers 19 grams of muscle-building protein power! (To put that into perspective, the average woman requires about 46 grams per day.) Get the recipe: Eggplant Parmesan Stuffed Eggplant Was this page helpful? Thanks for your feedback! Tell us why! Other Submit