10 Plant-Based Diet Recipes for Beginners

It’s common to see a dish without meat, eggs, dairy, or fish as unsatisfying or lacking essential nutrients for the human body. However, plant-based diets are versatile.

And no, you don’t have to kiss meat goodbye for good if you don’t want to.

These 10 plant-based diet recipes for beginners will change your perspective on no-meat/no-fish meals.

Article Breakdown:

• Top 10 plant-based meals for beginners
• A short guide on integrating the plant-based diet in your life
• What will happen to your body during the first week of a plant-based diet
• The cons of the plant-based diet

What are some plant-based diet recipes for beginners?

Finding easy plant-based diet recipes for beginners that are also tasteful and hearty can be challenging.

So, we hand-picked the best ideas for breakfast, lunch, plant-based recipes for dinner, and healthy desserts.

Recipe #1: Green Bean Pasta with Cashew

1. Ingredients: 

• ¼ cup raw cashews
• 1 cup fresh basil
• 2 to 3 tablespoons nutritional yeast
• 4 cups fresh spinach
• 8 oz. dried whole wheat spaghetti
• 2 cloves garlic, peeled
• ¼ cup low-sodium vegetable broth
• 2 tablespoons lemon juice
• 1 15-oz. can no-salt-added cannellini beans, rinsed and drained (1½ cups)
• 1 tablespoon chopped pistachio nuts
• 8 oz. fresh trimmed and halved lengthwise green beans
• Sea salt and freshly ground black pepper
• Crushed red pepper (optional)

2. The step-by-step instructions:

1. Make pesto by placing cashews in a bowl. Add boiling water to cover. Let stand for 30 minutes; drain. Combine cashews, spinach, basil, yeast, garlic, and broth in a blender.
2. Cook spaghetti, adding green beans the last 2 minutes of cooking; drain and reserve 1 cup of pasta cooking water. Return spaghetti to pan. Add pesto and cannellini beans;
3. Add reserved cooking water to the mixture to achieve the desired texture—season with salt and black pepper. Sprinkle with crushed red pepper and pistachios.

3. Nutritional value information (per 2 cups, recipe makes 8 cups/4 servings):

Calories: 377

Fats: 8g

Carbs: 65g

Protein:18g

Fiber:12g (1).

Recipe #2: Quinoa Avocado Salad

1. Ingredients: 

• 1 cup diced cucumber
• 1 cup grape tomatoes, halved
• 2 tablespoons avocado oil
• 2 medium chopped avocados
• ¾ teaspoon garlic powder
• 3 tablespoons lime juice
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 3 cups cooked cooled quinoa
• ½ cup chopped fresh cilantro
• 1 scallion, sliced

2. The step-by-step instructions:

1. Whisk lime juice, salt, pepper, oil, and garlic powder in a medium bowl.
2. Add quinoa, tomatoes, avocados, cucumber, cilantro, and scallion; stir until combined.

3. Nutritional value information (per 1.5 cup serving, recipe makes 4 servings):

Calories: 414

Fats: 25g

Carbs: 44g

Protein: 9g

Fiber:12g (2).

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Recipe #3: Grilled Veggies

1. Ingredients: 

• 1 pound trimmed asparagus
• 1 medium eggplant, cut crosswise into 1/2-inch slices
• ½ cup chopped fresh flat-leaf parsley
• 2 zucchini, halved lengthwise
• ⅓ cup chopped fresh mint leaves
• 1 ½ tablespoons lemon juice
• 1 red onion, cut crosswise into 1/2-inch slices
• 2 teaspoons minced garlic
• 2 red bell peppers
• 6 tablespoons extra-virgin olive oil, plus 1/4 cup, divided
• 1 teaspoon salt, divided
• ½ teaspoon crushed red pepper
• ¾ teaspoon ground pepper, divided
• 2 summer squash, halved lengthwise

2. The step-by-step instructions:

1. Preheat grill to medium-high (400-450°F).
2. Combine mint, garlic, parsley, lemon juice, crushed red pepper, 6 tablespoons oil, and 1/4 teaspoon each salt and pepper in a medium bowl.
3. Brush bell peppers, onion, zucchini, squash, eggplant, and asparagus with the remaining 1/4 cup oil;
4. Sprinkle the remaining salt and pepper to taste. Oil the grill rack, then place the veggies.
5. Grill veggies for 3-5 minutes per side until tender but still hold their shape adding the asparagus halfway through.
6. Grill the asparagus until tender for 2-3 minutes on each side.
7. Transfer the grilled vegetables to a plate and serve with the parsley-mint sauce.

3. Nutritional value information (per 6 oz. serving, recipe makes 8 servings):

Calories: 223

Fats: 18g

Carbs: 16g

Protein: 4g

Fiber:6g (3).

Read more: 7-Day Fruit And Vegetable Diet: Is It The Healthiest Way To Lose Weight?

Recipe #4: Tofu Scramble

1. Ingredients:

• 8 ounces firm tofu
• 1 tablespoon olive oil
• ¾ cup unsweetened, plain non-dairy milk
• 2 twists black pepper
• ½ teaspoon turmeric powder
• ¾ teaspoon salt
• ¼ teaspoon black salt or kala namak.

2. The step-by-step instructions:

1. Preheat the nonstick pan with oil and crumble the tofu with your hands, adding it to the pan.
2. Season tofu with salt and pepper and fry on medium heat for 5 minutes stirring occasionally.
3. Add plant milk, kala namak, and turmeric powder.
4. Stir and cook on medium heat for around 5 minutes until the tofu scramble is creamy. Avoid overcooking.
5. Taste and adjust the seasoning before serving.
6. Serve on toasted bread with sliced avocado, chopped cilantro, and roasted or air-fried veggies.

3. Nutritional value information (per serving, recipe makes 2 servings):

Calories: 201

Fats: 14g

Carbs: 7g

Protein: 13g

Fiber: 2g (4).

Recipe #5: Roasted Vegan Cauliflower Soup

1. Ingredients: 

• 5 pounds cauliflower, cut into 1-inch florets
• 12 cups low-sodium “no-chicken” broth
• 1 ½ cups extra-virgin olive oil
• 2 large leeks, white and pale green parts only, cut into 1/2-inch pieces
• 1 ¾ teaspoons kosher salt
• 1 ¾ teaspoons ground pepper
• 2 ½ cups fresh parsley
• ⅔ cup fresh chives
• 5 teaspoons white-wine vinegar

2. The step-by-step instructions:

1. Preheat oven to 400 degrees F.
2. Coat 2 large-rimmed baking sheets with cooking spray.
3. In a large bowl, toss cauliflower and leeks with 1/2 cup oil and 1 1/4 teaspoons of salt and pepper.
4. Divide the veggies between the prepared baking sheets and roast until soft and browned on the bottom, for 25-30 minutes.
5. Meanwhile, pulse parsley, chives, and 1/2 teaspoon each of salt and pepper in a blender.
6. Slowly add the remaining 1 cup oil and process until smooth.
7. Transfer the roasted veggies to a large pot and add broth. Bring to a boil over high heat. Then reduce heat, cover, and simmer for 10-12 minutes.
8. Finally, puree the soup in a blender. Stir in vinegar. Serve with the herb sauce swirled on top.

3. Nutritional value information (per serving of 1.5 cups soup with 1 tbsp sauce, recipe makes 12 servings):

Calories: 329

Fats: 29g

Carbs: 16g

Protein: 4g

Fiber: 4g (5).

Recipe #6: Chickpea Omelet

1. Ingredients: 

• 1 cup chickpea flour
• ½ teaspoon baking soda
• 4 ounces sautéed mushrooms (optional)
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper
• ¼ teaspoon white pepper
• 1/3 cup nutritional yeast
• 3 green onions, chopped
• Optional toppings: Tomatoes, spinach, salsa, hot sauce, microgreens

2. The step-by-step instructions:

1. In a small bowl, combine the chickpea flour, onion and garlic powder, nutritional yeast, white and black pepper, and baking soda. Add 1 cup water and stir until the batter is smooth.
2. Heat a frying pan and pour the batter into the pan, creating pancake shapes.
3. As the omelet cooks, sprinkle 1-2 tablespoons of the green onions and mushrooms into the batter. Flip the omelet. When the underside is browned, flip it again and cook the other side for a minute.
4. Serve the omelet with tomatoes, spinach, salsa, and hot sauce.

3. Nutritional value information (per serving – one omelet, recipe makes 3 servings):

Calories: 185

Fats: 3.3g

Carbs: 27g

Protein: 15g

Fiber: 7.9g (6).

Recipe #7: Cocoa Chia Pudding with Raspberries

1. Ingredients:

• 2 tablespoons chia seeds
• ½ cup unsweetened almond milk or other non-dairy milk
• 1 tablespoon toasted sliced almonds, divided
• ½ cup fresh raspberries, divided
• 2 teaspoons pure maple syrup
• ½ teaspoon unsweetened cocoa powder
• ¼ teaspoon vanilla extract

2. The step-by-step instructions:

1. Mix almond milk, chia seeds, maple syrup, cocoa powder, and vanilla in a small bowl. Cover and refrigerate for at least 8 hours.
2. When ready, spoon half the pudding into a serving glass and top with half the raspberries and almonds.
3. Spoon the rest of the pudding and top with the remaining raspberries and almonds.

3. Nutritional value information (per 1 cup serving, recipe makes 1 serving):

Calories: 222

Fats: 11g

Carbs: 28g

Protein: 6g

Fiber: 13g (7).

Recipe #8: Pineapple Nice Cream

1. Ingredients: 

• 1 cup frozen mango chunks
• 1 16-ounce package of frozen pineapple chunks
• 1 tablespoon lemon juice or lime juice

2. The step-by-step instructions:

1. Process mango, pineapple, and lemon juice in a food processor until smooth and creamy. (If you’re using frozen mango, add up to 1/4 cup water.)
2. For the best texture, serve immediately.

3. Nutritional value information (per ½ cup serving, recipe makes 6 servings):

Calories: 55

Fats: 0g

Carbs: 14g

Protein: 1g

Fiber: 2g (8).

Recipe #9: Veggie Olive Wraps with Mustard Vinaigrette

Want easy plant-based recipes for weight loss? Try this highly satisfying yet low-calorie dish.

1. Ingredients:

• 80g wedge red cabbage, finely shredded
• 1 shredded or coarsely grated carrot
• handful basil leaves
• 2 spring onions, thinly sliced
• 1 courgette, shredded or coarsely grated
• 2 teaspoon extra virgin rapeseed oil
• 5 green olives, pitted and halved
• ½ tsp English mustard powder
• 1 large seeded tortilla
• 1 tablespoon cider vinegar

 2. The step-by-step instructions:

1. Mix all the ingredients except for the tortilla in a large bowl.
2. Place the tortilla on a sheet of foil and pile the filling along one side of the wrap.
3. Roll the tortilla from the filling side, folding in the sides.
4. Fold the foil at the ends to keep the mixture inside the wrap, and cut the wrap in half to eat.

3. Nutritional value information (per 1 wrap serving, recipe makes 1 serving):

Calories: 281

Fats: 12g

Carbs: 31g

Protein: 8g

Fiber: 10g (9).

Recipe #10: Chocolate Banana Oatmeal

Are you looking for top plant-based recipes on a budget? This recipe only requires 2 main ingredients: banana and oats.

1. Ingredients:

• ½ cup old-fashioned rolled oats
• ½ small banana, sliced
• 1 cup water
• 1 tablespoon chocolate-hazelnut spread
• Pinch of salt
• Pinch of flaky sea salt

 2. The step-by-step instructions:

1. Prepare oats according to the instructions.
2. Remove from heat, cover, and let stand for 2-5 minutes.
3. Top with banana, chocolate spread, and flaky salt.

3. Nutritional value information (per serving 1 1/2 cups, recipe makes 1 serving):

Calories: 295

Fats: 9g

Carbs: 50g

Protein: 7g

Fiber: 6g (10).

How to Start a Plant-Based Diet for Beginners?

You have plant-based diet recipes for beginners to work with. 

Here are 8 ways to keep your plant-based diet sustainable and beneficial, according to Harvard Health Publishing:

1. Include a variety of vegetables in your diet and pair them with hummus, guacamole, or salsa.
2. Swap sugary treats for a peach, a watermelon slice, or an apple to satisfy your sweet craving.
3. Experiment with green leafy vegetables such as kale, spinach, collards, swiss chard, and other greens. You can grill, steam, braise, or stir-fry them to maintain flavor and nutrients.
4. Prepare a vegetarian meal at least once weekly, including whole grains, veggies, and legumes.
5. Prioritize good fats. You can find them in olive oil, nut butter, seeds, avocados, and nuts.
6. Consume less meat and preferably use it as a garnish instead of a main course.
7. For breakfast, have whole grains like barley, oatmeal, quinoa, or buckwheat. Have avocado and hummus on whole grain bread or oat pancakes for lasting energy compared to sweet breakfast treats (11).
8. Create a plant-based diet meal plan with easy options when you don’t have time to cook.

What 5 Foods Do You Eat That Are Plant-Based?

A plant-based diet offers 5 food groups: fruits, vegetables, whole grains, legumes, and foods high in healthy fats and proteins. Below are examples within each food group:

Fruit options:

• Bananas
• Apples
• Berries
• Pineapples
• Etc.

Make smoothies, eat them raw, or add them to other desserts.

Veggie options: 

• Broccoli
• Carrots
• Sweet potatoes
• Brussels sprouts
• Bell peppers
• Tomatoes
• Etc.

Hearty whole grain options: 

• Oats
• Whole-grain noodles
• Buckwheat
• Quinoa
• Brown rice
• Amaranth
• Bulgur

Legumes options: 

• Green peas
• Lentils
• Chickpeas
• Beans
• Peanuts
• Natural peanut butter

Foods rich in healthy fats and protein options: 

• Nuts
• Tofu
• Seitan
• Nut butter
• Pumpkin seeds
• Sunflower seeds
• Vegan protein powders

What Are Easy Plant-Based Meals for Beginners?

We’ve covered the 10 best plant-based recipes for newbies. However, these 2 plant-based recipes require zero baking or frying.

Bowls are excellent for a quick meal. These vegan bowls are loaded with protein and fiber keeping you fully satisfied.

Recipe #1: Healthy Couscous Bowl

1. Ingredients:

• 2 cups whole wheat couscous
• 2 cups low-sodium vegetable broth
• 9 to 10 cups romaine lettuce, cut into 1-inch pieces
• Sea salt, to taste
• Freshly ground black pepper, to taste
• ½ teaspoon cumin seeds
• 1 15-oz. can chickpeas, rinsed and drained
• 2 tablespoons fresh parsley, finely snipped
• 1 medium finely chopped cucumber (1½ cups)
• 1 medium finely chopped tomato (1 cup)
• 1 medium red onion, thinly sliced (1 cup)
• 1 tablespoon lemon juice
• 1½ cups Tahini Dipping Sauce

2. Directions: 

1. Boil broth and cumin seeds in a saucepan. Stir in couscous. Return to boiling; remove from heat.
2. Cover and let it sit for 15 minutes until broth is fully absorbed. Fluff with a fork. Season with salt and pepper.
3. Divide lettuce, cucumber, chickpeas, tomatoes, onion, and couscous among 8 bowls.
4. Sprinkle with lemon juice, parsley, and drizzle Tahini Dipping Sauce.

Recipe #2: Green Rainbow Smoothie Bowl – A Sweet Hearty Dessert

1. Ingredients: 

• 50g spinach
• 1 dragon fruit, peeled and cut into chunks
• 1 ripe mango, stoned, peeled and cut into chunks
• 100g mixed berries: strawberries, raspberries and blueberries
• 1 halved and peeled avocado
• 1 apple, cored and cut into chunks
• 200ml almond milk

2. Directions: 

1. Blend spinach, mango, avocado, apple, and almond milk until smooth and thick.
2. Divide between 2 bowls and top with berries and dragon fruit.

 

What Happens the First Week of a Plant-Based Diet?

Adopting a plant-based diet impacts your health. These are the most common benefits when switching to this diet during the first week and beyond.

Blood Sugar

Switching to a plant-based diet can help stabilize your blood sugar due to the fiber in veggies, fruit, legumes, and whole grains. Fiber slows the absorption of carbohydrates in your bloodstream, giving your endocrine system more time to aid the rise in blood sugar. Research suggests that a plant-based diet is a powerful eating strategy for preventing and treating Type 2 diabetes (14). People who eat plant-based diets are less likely to develop type 2 diabetes. 

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Digestive Health

The high fiber content in many plant-based dishes improves gut health. Fiber is an essential component for your digestive health, eliminating constipation issues.

In the long term, a plant-based diet increases the diversity of healthy bacteria in your gut (15).

Cardiovascular Health

Low-fat and plant-based diets are more effective in lowering cholesterol levels, particularly LDL (bad cholesterol), compared to omnivorous diets. (16).

Read more: Vegan Keto Diet: Exploring a Plant-Based Approach to Low-Carb Living

Over time, a plant-based diet reduces:

• Body weight
• Constipation
• Blood sugar spikes
• Cardiovascular risks

Due to these positive long-term results, this diet is worth trying. 

Plus, implementing plant-based breakfast ideas increases the quality of your morning meal and daily energy.

What Is the Downside of A Plant-Based Diet?

We investigated the downsides of the plant-based diet and found 3 main themes:

• The nutrient deficiency.

Studies highlight that people following plant-based diets often have lower plasma vitamin B12 levels, which causes deficiency (17). 

They are also at a higher risk of Omega 3, vitamin D, iron, and calcium deficiencies. 

If necessary, you can avoid these deficiencies with careful planning and supplementation.

• Issues with protein intake.

Plant-based dishes contain plant-based protein, but meeting protein goals can be challenging. Using plant-based protein powder is beneficial.

• Planning is vital.

Meeting your nutrient requirements and health goals will only be manageable with adequate planning of your plant-based meals. When planning becomes tedious and time-consuming, ask a registered dietitian for help.

Frequently Asked Questions

• Can you eat rice on a plant-based diet?

All types of rice are plant-based and fine to eat on any form of plant-based diet.

• Are potatoes ok on a plant-based diet?

Yes, potatoes can be enjoyed on a plant-based diet. They have complex carbs, potassium, vitamin C, fiber, and B vitamins.

• Is pasta allowed on a plant-based diet?

Many pastas are suitable. However, some pasta or noodles contain eggs, so check the nutrition label before buying or ask your server when eating at a restaurant.

• Can you eat Greek yogurt on a plant-based diet?

It depends on your personal preferences. Vegans don’t eat dairy products; alternatives containing coconut or other plant-based milks are optional. Some plant-based diets are more flexible and allow dairy, eggs, seafood, or occasionally meat. Choose what works for you.

The Bottom Line

We hope you found this article helpful! You’ve learned about 10 plant-based diet recipes for beginners, easy bowl recipes, and the pros and cons of the plant-based diet on the body.

Enjoy your meals, and share them with people you care about!