Each year, thousands around the world embark on the amazing journey of plant-based eating through the annual Plant-Based Challenge. The challenge has come, and now is a good time to jumpstart your healthiest week ever with a well-thought-out 4-day meal plan, complete with simple, delicious, and plant-based recipes and a detailed meal prep guide for a no-worries week. Whether you’re participating in the challenge right alongside the community or going off at your own pace, these are recipes designed to nourish and please your taste buds.
How the Challenge Works
The challenge officially begins on Sunday, January 12th, with a dedicated meal prep session. By the end of the day, you’ll have all your ingredients prepped and ready to assemble a variety of meals throughout the week. Here’s how to get started:
- Download the Meal Plan: Access the full meal plan and preparation guide in the 56 Health app.
- Generate Your Shopping List: Customize the shopping list based on the number of people joining you.
- Meal Prep Like a Pro: Follow the detailed steps below to prepare your ingredients for a seamless week of plant-based meals.
Let’s dive into the meal prep!
Step-by-Step Meal Prep Guide
1. Winter Roasted Veggies
Start by chopping yellow potatoes, carrots, and cauliflower into small, uniform cubes to ensure even cooking. Place them on a lined baking tray, drizzle with olive oil (or substitute with vegetable broth for an oil-free option), and season with your favorite spices. Add a whole garlic head, cut off the top, and drizzle with oil. Roast everything together in the oven until tender and golden.
Pro Tip: Roasted veggies are versatile and can be stored in the fridge for use in multiple meals.
2. Quick Pickled Veggies
Slice cucumbers and radishes by hand or mandolin into thin pieces. Place them in clean, sealable jars. In a saucepan, mix vinegar, water, sugar, and salt; heat until simmering. Pour over vegetables until they are totally covered. Let cool, then refrigerate. Fresh pickled vegetables add freshness to your meal, with a little bit of oomph.
3. Spicy Peanut Dressing
Combine peanut butter, tamari, lime juice, and a splash of water to achieve a creamy, drizzle-worthy consistency. For a nut-free alternative, swap peanut butter with tahini. This versatile dressing pairs perfectly with bowls, wraps, and salads.
4. Marinated Lentils
Mix cooked lentils with lemon juice, lemon zest, maple syrup, salt, and pepper. Let the lentils marinate in the fridge to enhance their flavor over time. These protein-packed lentils are a must-have base for nourishing meals.
5. Creamy Roasted Garlic Sauce
Once your roasted garlic is cool, squeeze it out of the skin and mash it into a paste. Mix it with hummus, unsweetened coconut yogurt, lemon juice, and salt for a rich and tangy sauce. This sauce thickens in the fridge and elevates any dish it’s paired with.
6. Crispy Baked Tofu
Cube firm tofu and toss it in a mixture of cornstarch, spices, and a drizzle of oil. Spread the cubes on a lined baking tray, ensuring they’re spaced apart for optimal crispiness. Bake until golden and crispy. These tofu cubes are an excellent source of plant-based protein.
7. Nourishing Chia Pudding
Combine oats, chia seeds, and plant-based milk to create a creamy base. Make two versions:
- Blueberry Coconut: Add frozen blueberries and shredded coconut.
- Peanut Butter & Raspberry: Put frozen raspberries and peanut butter on top.
Store these ready-to-eat breakfasts in individual containers for a convenient start to your day.
8. No-Bake Brownies
Prepare a batch of no-bake brownies by mixing nuts, dates, cocoa powder, and vanilla extract. Press the mixture into a container and let it set in the fridge for at least an hour. These brownies are a healthy, indulgent snack to keep you energized.
Creative Plant-Based Meals
With your ingredients prepped, assembling meals throughout the week is a breeze. Here are a few meal ideas:
1. Roasted Veggie Wraps
Layer a whole wheat tortilla with shredded cabbage, scallions, cilantro, pickled veggies, crispy tofu, and a generous drizzle of spicy peanut dressing. Roll it up and enjoy!
2. Nourish Bowls
Start with a base of cooked rice or massaged kale. Add roasted veggies, marinated lentils, half an avocado, and garlic sauce. Sprinkle with vegan parmesan for an extra touch.
3. Balanced Dinner Plate
Serve roasted vegetables with a drizzle of garlic sauce after reheating. Add marinated lentils on top for a filling and healthy supper.
4. Chia Pudding Breakfasts
Enjoy your pre-made chia pudding with your favorite toppings for a quick and wholesome breakfast.
Join the 56 Health Community
If you’re not already familiar, the 56 Health app is your ultimate resource for plant-based living. With over 600 recipes, pre-made meal plans, and a customizable meal planner, it simplifies healthy eating. Download the app today from the App Store or Google Play and take the first step toward a healthier lifestyle.
Mindful Movement
To complement your plant-based journey, explore the Toned with Alexandra YouTube channel, featuring a one-week home workout plan. These short, Pilates-inspired sessions require no equipment and are designed to promote mindfulness and physical well-being.
This 4-day plant-based meal prep challenge is an amazing opportunity to nourish your body, and decrease stress with delicious meals. Be it in the community following along or doing this on their own, it is sure to inspire these recipes and tips on how to add a little more plants into daily life. Today, let’s get started!