12 min
Sal’s pick
Sal’s pick229 cal·7 g protein
Quick
Coconut Creamed Tongan Spinach
$2.35 per serving
Built on plants
The results speak. So do the meals.
Real people thriving on plants, and the simple, cheap meals they actually eat.
The Fruithunter 12 years plant-based
Sal
Calisthenics daily, rock climbing, tree climbing active lifestyle
Free. No paywall on recipes or tools.
Your blueprint for plant-based eating that actually works for your life.
Meals built around the time you have, proteins your store carries, and macros calculated for you. Everything you need to eat plant-based with confidence.
Build my free plan Browse recipesBuilt by athletes and chefs who live it. Feeding kids too? Start here →
Everything in one place
What you can do here.
122
recipes, each one timed
88
swappable proteins
100%
macros calculated, not guessed
$0
for recipes, guides and tools
Sorted by time, not cuisine
Pick your minutes.
Plant-based families
One dinner. Every age at the table.
Babies, toddlers and picky eaters included. Kid-friendly recipes show how to serve each meal at every age, and your plan sizes portions for the whole family.
Feeding kids plant-based
How it works
Your plan in three moves.
1
Tell us your real life
Weeknight minutes, your kitchen, your store, your goal, and the foods you love most.
2
Get your blueprint
A starter week, your protein and calorie targets, and the swaps that make it easy.
3
Swap anything
Out of tempeh? Tap Beyond. The recipe, macros and shopping list all update.
The ones people make first
Start here.
12 min
485 cal·27 g protein
Quick
Diner-Style Smash Burgers
$3.64 per serving
10 minhands-on
637 cal·34 g protein
Weeknight
Sheet-Pan Gochujang Tofu
$3.06 per serving·35 min total
5 minhands-on
611 cal·29 g protein
Quick
Crispy Nugget Power Bowl
$3.74 per serving·15 min total
20 minhands-on
305 cal·25 g protein
Batch cook
Big-Batch Weeknight Chili
$1.69 per serving·55 min total
12 min
588 cal·37 g protein
Quick
Tofu Scramble Breakfast Tacos
$2.96 per serving
15 minhands-on
607 cal·30 g protein
Weeknight
Sausage and Spinach Baked Ziti
$3.02 per serving·40 min total
3 min
Michael’s pick
Michael’s pick363 cal·40 g protein
In a pinch
Chocolate Peanut Butter Shake
$2.00 per serving
18 minhands-on
515 cal·36 g protein
Weeknight
Thai Red Curry with Seitan
$4.80 per serving·28 min total
Batch cooking, boxed
Prep boxes.
Cook once on Sunday, pack four or five boxes, and lunch is handled all week. Sauces go in on the side so nothing gets soggy.
25 minhands-on
651 cal·33 g protein
Prep box · batch cook
Classic Buddha Box
$3.07 per serving·55 min total
30 minhands-on
617 cal·40 g protein
Prep box · batch cook
Peanut Tempeh Rainbow Box
$3.29 per serving·40 min total
25 minhands-on
574 cal·31 g protein
Prep box · batch cook
Harissa Lentil and Roasted Veg Quinoa
$3.16 per serving·55 min total
20 minhands-on
553 cal·38 g protein
Prep box · batch cook
Miso-Glazed Tofu and Brown Rice Box
$3.31 per serving·50 min total
The Protein Swap
Swap the protein. Keep the macros.
Every recipe has one protein slot. Use what your store has, whether that’s Impossible, Beyond, MorningStar, Lightlife, tofu, tempeh, seitan or lentils. We change the amount so the protein holds steady, and show you exactly what shifts.
- Swaps match the dish. A burger swaps for a burger, not a hot dog
- Allergy-aware. Mark soy-free once and every recipe adapts, down to the milk
- No food shaming. Whole foods, simple staples and the brands you already love all count
Live example
Weeknight Taco Skillet
Use 160 g of TVP (dry) (1 ⅔ cups dry) for the whole pan.Simply made.
Protein
31g
same
Calories
497
same
Sat fat
0.5g
same
Cost
$2.12
same
Per serving. Protein stays within a gram or two because the swap changes the amount, not the target.
In a pinch
Five minutes. No stove.
Overnight oats in six flavors, protein shakes, and grab-and-go bowls and wraps for the days everything goes sideways.
Peanut Butter Cup
Blueberry Cheesecake
Apple Pie
FAQ
Before you ask
Can you get enough protein on a plant-based diet?
Easily, as long as you actually replace the protein you removed. The classic mistake is dropping meat and eating the same sides as before. That's when people lose muscle and feel weak.
Put a real protein at every meal (tofu, tempeh, seitan, TVP, beans, lentils or a plant meat) and the numbers add up fast. The people behind PBB eat 180 g or more a day on plants.
Does soy give you estrogen or lower testosterone?
No. Soy contains isoflavones, sometimes called phytoestrogens. They're plant compounds, not estrogen. They bind to estrogen receptors weakly and selectively, which is very different from the hormone itself.
The research on men is clear. A 2021 meta-analysis of clinical studies found that soy and soy isoflavones don't change testosterone or estrogen levels at normal intakes.
What about B12?
B12 isn't made by plants or animals. It's made by bacteria. Animals get it from bacteria in their gut or their environment, and most farmed animals are given B12 or cobalt in their feed. Meat is just a middleman.
Modern sanitized food and water mean we don't pick those bacteria up anymore, so take a supplement. Supplement B12 is made by bacteria too, and the form in supplements and fortified foods is absorbed well, which is why it's recommended for everyone over 50 regardless of diet. It's the one supplement every plant-based eater needs.
Is going plant-based hard?
The food part is a smaller change than most people expect. At the store you grab a plant protein in place of meat and soy or oat milk in place of dairy. The rest of the cart barely changes.
What makes it feel big is culture. Meat sits at the center of most menus and family traditions, so the first few weeks are mostly about new habits. Once you have a handful of go-to meals, it runs on autopilot.
The switch is the hard part. The tools shouldn’t be.
Every recipe, swap, calculator and guide is free. No card, no email wall. PBB Plus adds a weekly planner that builds itself when you’re ready to go all in.