It’s a new year, and one of my favorite ways to reset is by bringing more color, freshness, and plant-forward meals to the table—without spending hours in the kitchen.
This collection of produce-filled recipes from some of my favorite registered dietitians features the meals I rely on in my own life to feel energized, nourished, and genuinely excited about what I’m eating—even on busy days.
From energizing breakfasts and hearty salads to satisfying mains and nourishing desserts, these recipes highlight vibrant produce, whole grains, and plant proteins in a way that’s both practical and delicious. If you’re looking for fresh inspiration in the kitchen or a simple way to eat well without overthinking it, you’re in the right place.
And as you’ll see below, there’s a reason plant-centric eating continues to be a focus in nutrition conversations—it offers meaningful benefits for energy, gut health, heart health, and overall well-being.
Why Dietitians Recommend This Eating Approach
If you’ve noticed more conversation around plant-centric eating lately, you’re not imagining it. This way of eating—built around whole, colorful foods—continues to rise to the top of nutrition conversations because it delivers on both health and enjoyment. Ask any expert about the advantages of plant-centric eating, and you’ll quickly find that choosing a single benefit is no easy task.
“I can’t name just one… there are nearly endless benefits,” says Jackie Newgent, RDN, chef, nutrition expert, and author of The Plant-Based Diabetes Cookbook. “As a chef, the vibrant colors, volume-boosting potential, naturally occurring savory and sweet flavors, and cuisine creativity that plant-based foods provide to the plate are all standouts. And as a dietitian, I encourage eating nourishing plant-based foods for their potent antioxidants and other health-promoting nutrients, satiating fiber—including gut-friendly prebiotics—and their ability to support environmental sustainability.”
Why Plant-Centric Eating Matters for Women’s Health
Jamie Mok, MS, RD, RYT, national media spokesperson for the Academy of Nutrition and Dietetics, explains that well-planned, plant-forward eating patterns provide a powerful foundation for women’s health. “They are naturally abundant in fiber, antioxidants, and bioactive compounds, which are necessary for gut health by maintaining beneficial bacteria and optimizing digestion,” she says.
“Fiber, in particular, can help boost energy levels by stabilizing blood sugar and promoting satiety. Additionally, eating patterns centered around whole, minimally processed plant foods tend to be lower in saturated fat, added sugar, and excess sodium. This combination can reduce inflammation and help protect against chronic diseases like heart disease—supporting greater vitality and the endurance to live an active lifestyle,” shares Mok.
Why Beans, Lentils, and Pulses Deserve a Spot on Your Plate
When it comes to plant foods worth prioritizing, both Mok and Newgent point to the same clear winner: pulses. Beans, lentils, and chickpeas are nutrition powerhouses that deliver both plant protein and fiber—two nutrients many of us don’t get enough of.
“If I need to pick just one winner, I’ll go with pulses, including beans, lentils, and chickpeas,” says Newgent. “So much wholesome nutrition is packed within each pulse. Think of them as powerhouse packages of plant protein and fiber, which can help provide lasting energy. They’re so versatile in all types of cuisine, too.”
Mok agrees, adding that “Beans and lentils are the perfect pair of fiber and plant protein that supports cardiovascular, metabolic, and gut health. These nutrient-dense pulses also pack essential B vitamins, vital minerals like iron and magnesium, and bioactive plant compounds known to help protect our bodies from disease. Because these powerhouse foods are culturally relevant, widely accessible, and affordable, they can effectively enhance the quality of diets and cuisines all around the world.”
You’ll see beans, lentils, and chickpeas woven throughout many of the recipes below—for good reason.
Plant-Based Breakfast Recipes
Starting your day with plant-forward ingredients is an easy way to add fiber, antioxidants, and steady energy to your morning. These breakfasts are satisfying without being heavy and showcase how whole grains, fruits, and vegetables can shine at the first meal of the day. Whether you prefer sweet or savory, there’s something here to make mornings feel nourishing and doable.
1. Lemon Blueberry Quinoa Breakfast Bars, Karman Meyer, RDN, The Nutrition Adventure (shown above)
2. Savory Oatmeal Breakfast Bowl, Shannon Garcia, RDN, Lone Star Nutrition
3. Baked Eggs with Brussels Sprouts, Spinach, and Leeks, Patricia Bannan, MS, RDN
Plant-Based Appetizers and Sides
This is where vegetables truly get their moment. These appetizers and sides are all about flavor, texture, and color—proof that plant-based dishes can be just as crave-worthy and crowd-pleasing as any classic. They’re perfect for rounding out meals or stealing the spotlight on their own.
4. Maple and Balsamic Roasted Brussels Sprouts, Sharon Palmer, RDN, The Plant-Powered Dietitian (shown above)
5. Asian Roasted Vegetables, Amanda Hernandez, RDN, The Nutritionist Reviews
6. Peach, Basil, and Burrata Bruschetta, Kaleigh McMordie, RDN, Lively Table
7. Extra Gingery Roasted Rainbow Carrots, Emily Cooper, RDN, Sinful Nutrition
8. Whipped Avocado White Bean Dip, Julie Andrews, RDN, The Gourmet RD (shown above)
9. Twice Baked Avocado Potatoes, Willow Jarosh, RDN, C&J Nutrition
10. Roasted Garlic Turmeric Parsnip Fries, Sarah Schlichter, RDN, Bucket List Tummy
Plant-Based Soups
There’s something deeply comforting about a pot of soup, especially when it’s packed with vegetables, beans, and warming spices. These plant-based soups are hearty, satisfying, and ideal for easy lunches or cozy dinners. They’re a simple way to get more plants into your week with minimal effort.
11. Sweet Potato and Black Bean Chili, Liz Weiss, MS, RDN, Liz’s Healthy Table (shown above)
12. Potato Leek Soup with Kale Soup, Kelly Jones, MS, RD, CSSD, Kelly Jones Nutrition
Plant-Based Salads
These aren’t side salads—they’re the kind that feel like a meal. Loaded with greens, roasted vegetables, whole grains, and plant proteins, these salads deliver both nourishment and staying power. They’re perfect for when you want something fresh but still filling.
13. Quinoa Cabbage Crunch Salad, Kristina Todini, RDN, Fork in the Road (shown above)
14. Roasted Kabocha Kale Salad, Lillian Y, RDN, CrumbInk
15. Greek Panzanella Salad, E.A. Stewart, RDN, The Spicy RD
16. Rainbow Salad with Toasted Pistachio Citrus Vinaigrette, Patricia Bannan, MS, RDN
Plant-Based Entrée Recipes
From veggie-forward pastas to hearty grain bowls and creative plant-based mains, these entrées show just how satisfying plant-centric dinners can be. Many feature beans, lentils, and whole grains to keep you full and fueled. They’re ideal for weeknights, but special enough to serve to guests.
17. Black Bean, Mushroom and Zucchini Enchilada Skillet, Jackie Newgent, RDN
18. Cilantro Jalapeno Creamy Shrimp Stir-Fry, Kelli Shallal, RDN, Hungry Hobby (shown above)
19. Spiced Lentil Walnut Tacos with Avocado Crema, Patricia Bannan, MS, RDN
20. Portobello Mushroom Leek Pizza, Shahzadi Devje, RDN, Desilicious RD
21. Lentil Pasta with Roasted Fingerlings, Baby Kale, and Crispy Garlic, Rachael Hartley, RDN, Rachael Hartley Nutrition (shown above)
22. Roasted Veggie Sauce with Angel Hair Pasta, Karla Bryce, RDN, Nutritious Vida
23. Roasted Veggie Quinoa, Judith Draughon, MS, RDN, LD and author of Lean Body, Smart Life
24. Mediterranean Sheet Pan Salmon with Zucchini, Corn, and Tomatoes, Jessica Fishman Levinson, MS, RDN, CDN, Small Bites with Jessica
25. Vegan Loaded Sweet Potato, Kara Lydon, RDN, The Foodie Dietitian (shown above)
26. Roasted Beet Pesto and Pasta Toss, Katie Pfeffer-Scanlan, RDN, One Hungry Bunny
27. Spring Vegetable Mini Pot Pies, Patricia Bannan, MS, RDN
Plant-Based Desserts
Yes, dessert can be plant-forward, too. These sweet treats highlight fruit, chocolate, and naturally sweet ingredients in a way that feels indulgent yet balanced. They’re a reminder that eating well doesn’t mean skipping the fun part.
28. Chocolate-Dipped Fresh Grapes, Patricia Bannan, MS, RDN (shown above)
29. Chocolate Tahini Fudge with Sea Salt, Jackie Newgent, RDN
30. Chia Fruit Nachos, Sarah Remmer, RDN
Challenge Yourself to a More Plant-Centric Year
Whether you’re looking to add more vegetables to your plate, experiment with plant proteins, or simply find new recipes you’re excited to make, this collection offers something for every taste and schedule. These are the kinds of meals that make healthy eating feel approachable, enjoyable, and sustainable—exactly what I aim for in my own kitchen.
Here’s to a year filled with more color, more flavor, and more plants on your plate.
This article has been updated from its original publication date in January 2019.
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