14-Day Plant-Based Meal Challenge (Beginner-Friendly)

If you’re someone who has been wanting to consume more plant-based meals, it’s time to try this 14-day plant-based challenge with beginner-friendly recipes! This “challenge” is not only a great way to improve overall health but most of these ideas are budget-friendly as well.

A large bowl of creamy chickpea curry on a table garnished with lime wedges and cilantro.

The goal of this challenge is to consume at least 5 plant-based lunch or dinner recipes a week. Of course, you can scroll through these easy recipes for inspiration as well if you don’t want to actually complete a challenge! Sometimes it’s better to start smaller, anyways. I am actually going to try this challenge after the holidays are over for a “New Year” fresh start. I am not sure how much my husband will like it – but it’s worth a try!

Reasons to Try This Challenge

If you’re someone who has been wanting to incorporate more plant-based meals into your life, this is a beginner-friendly way to dip your toes into consuming more plant-based meals.
Essentially, plant-based meals prioritize vegetables more veggies plus beans and legumes which are high in fiber. Plant-based diets are associated with a more diverse gut microbiota, producing metabolites that have anti-inflammatory properties that can reduce the risk of many chronic diseases.
Weight management. There is a lot of emerging evidence that suggests switching to a more plant-based diet correlates with weight reduction.
There’s no denying that plant-based protein is much more cost-friendly than most animal protein sources.
Most of these recipes are super easy to make! Completing this challenge can also help decrease your mental load. For 14-days, you’ll have dinner covered for most days of the week!

How to Complete This Challenge

Select 5 out of the 14 lunch/dinner recipes to prepare for the week. The goal? To consume at least 5 plant-based lunch or dinner recipes each week.
Repeat step 1 for the next week!
Keep a few of these recipes on hand and try to incorporate more plant-based meals on a weekly basis.

If you don’t want to actually attempt a “challenge”, of course, you can just use this post to ease into plant-based eating and make these recipes at your leisure.

Tips for Success

Many of these recipes call for rice or a preferred grain. Batch cook 1-3 cups of rice at the beginning of the week to streamline the cooking process for busier days.
To save money, buy beans in bulk and prepare a large batch. For convenience, just use canned!
If you’re looking to increase the protein content, try adding nuts, hemp hearts, or additional beans to these meals. Sub a traditional pasta with a higher protein pasta as well. Add a dollop of Greek yogurt on the chili recipe or even the taco salad (wherever it makes sense).
Because many of these recipes utilize beans and legumes, start low and go slow. You might want to start with 2-3 of these recipes per week and then gradually increase! Drink a lot of water and try taking Beano or Gas-X prior to each meal.

14 Easy Plant-based Meals to Choose From

For more plant-based meal ideas, check out this High Protein Plant-Based Meal Prep Guide and 35+ High Protein Plant-Based Meals.

1. Vegetarian Taco Salad (The Healthy Epicurean)

Spicy, smokey and crispy roasted sweet potatoes are combined with crisp lettuce, corn, tomatoes, avocado and black beans. To top it off, this salad utilizes crunchy tortilla chips, shredded cheese and a cilantro avocado dressing. One serving provides 14 grams of protein and 13 grams of fiber!

2. Vegan 3-Bean Chili (Bites with Blair)

Chili is one of the best ways to introduce plant-based eating into your life. This recipe takes just 5 minutes of prep time so it’s perfect for busier nights. This chili uses 3 different cans of beans, so it’s packed with fiber and you won’t really be able to tell there isn’t meat in it!

3. Chickpea Coconut Curry (Chef Ani)

Someone holding a small bowl of chickpea coconut curry over a table.

This gluten-free coconut chickpea curry is creamy and packed with so much flavor. Cauliflower, spinach and tomatoes are included so it’s nutrient-dense. Serve over brown rice or cauliflower rice.

4. Peanut Noodle Salad Jar (Sun Glow Kitchen)

These peanut noodle salad jars make for a really easy dinner after a long day of work. You could even meal prep them for lunch the next day! The trick is to keep the dressing at the bottom and the veggies on top so it stays fresh. This recipe is packed with colorful veggies, plant-based protein from the edamame, and a flavorful peanut dressing. Each serving has 23.5 grams of protein!

5. Quinoa and Chickpea Salad with Feta (Two Healthy Kitchens)

This quinoa and chickpea salad is so easy to throw together! The nutty quinoa, protein-packed chickpeas, feta cheese, crunchy carrots and sweet citrus dressing make for the perfect bite. A one cup serving has 16 grams of protein! Simple, easy and delicious!

6. Vegan Bolognese (Cinnamon Snail)

A bowl of pasta bolognese with seitan in a large white bowl.

A rich, savory Bolognese sauce that uses ground seitan or a vegan ground beef, like Beyond Meat or Impossible. It feels like a hearty, homemade pasta and it’s ready in under 30 minutes! Garnish with fresh herbs and serve with a side of broccoli or asparagus.

7. Red Curry Lentils with Spinach and Sweet Potatoes (Haute and Healthy Living)

A bowl of red curry lentils with sweet potatoes, spinach and rice in a decorative bowl.

Another easy dinner recipe with minimal prep time and includes directions to make it in an Instant Pot, too. Red lentils don’t have to be soaked overnight so they’re ideal for a quick and healthy meal. The spicy Thai red curry paste adds tons of flavor. Plus, this veggie-packed meal contains cauliflower, tomatoes, sweet potatoes and spinach!

8. Sweet Potato and Black Bean Enchiladas (Fannetastic Food)

A sweet potato and black bean enchilada on a plate with a fork on a table next to a pan of enchiladas.

A lighter, healthier take on traditional enchiladas – packed with fresh vegetables and black beans. This recipe uses a store-bought enchilada sauce and whole grain tortillas to boost the fiber content. Plus, there will be plenty of leftovers for lunch the next day!

9. Thai Peanut Tempeh with Rice (Melissa Traub)

Thai peanut tempeh on a plate with chopsticks on a tablecloth on a table.

Tempeh is made from fermented soy and is often used as a vegan substitute for bacon. This recipe uses just a few ingredients and only takes 5 minutes to prep. Each serving provides 21 grams of protein and 9 grams of fiber.

10. Simple Vegetable Pasta Bake (Get Inspired Everyday)

A cheesy vegetarian pasta bake right out of the oven on a table next to a wooden spoon.

A super simple pasta bake with spinach and mushrooms, plus an estimated 21 grams of protein per serving. This is the ultimate easy comfort meal. You could also incorporate a can of cannellini beans for extra protein and fiber.

11. Easy Tofu Lettuce Wraps (Craving Something Healthy)

Four tofu lettuce wraps on a plate on a table with a pan of tofu in the background.

Tofu might sound unappealing to some people, but if cooked correctly it can closely resemble chicken. This recipe calls for draining the tofu then crumbling it to make a stir-fry with a sugary-sticky sauce. These vegetarian lettuce wraps come together in less than 30 minutes and can be easily customized with your favorite toppings or additions.

12. Feta, Garlic & Tomato Lentil Pasta

A close-up of the side of a large pot of high protein feta tomato lentil pasta on a counter.

This creamy tomato, feta, and lentil pasta is a vegetarian take on the viral TikTok pasta! It’s one of my favorite recipes because it feels indulgent yet it’s packed with protein, fiber, potassium, and iron. So simple yet flavorful – a great option to try to consume more plant-based meals without sacrificing protein. The creamy feta, garlic and tomato mixture makes the perfect sauce to combine with delicious pasta and spinach to increase the nutrient density. The higher protein noodles combined with the lentils make this recipe super high in protein and fiber!

13. Autumn Harvest Nourish Bowl (Summer Yule)

A delicious chickpea nourish bowl drizzled with a creamy tahini dressing on a table.

An extremely nutritious nourish bowl featuring lean protein and a variety of fresh vegetables! This bowl combines pan-fried chickpeas, kale, Brussel sprouts, sweet potatoes, bell peppers and is topped with a creamy tahini dressing.

14. Chickpea Taco Meal Prep Bowls (Kitchen at Hoskins)

Mexican chickpeas, corn, rice, veggies and cheese in a meal prep container on the counter.

A quick dish that comes together in just 15 minutes! The chickpeas are sautéed with a blend of homemade taco seasoning, alongside onions, garlic, lime juice, and fresh cilantro. Then, you can easily customize the bowl with cooked corn, Mexican cheese, chopped tomatoes, avocado, and a dollop of Greek yogurt as a sub for sour cream.

Also try:

— Tofu and Edamame Power Bowl
— Tofu Rice Bowl with Greek Yogurt Bang Bang Sauce
— 120 Grams of Protein Vegetarian Meal Plan

Did you Try It?

If you tried this challenge, let me know what you think! I will definitely be making these recipes as an aim to consume more plant-based meals myself.