22 Days Vegan Diet Diary

22 Days Vegan Diet Diary

Piya C

You must be thinking that why there is a 22 days vegan diet diary and not 28 or 30 days. The logic behind this number 22 is that it days 21 days to develop or give up a habit. It means if you will follow this 22 days vegan diet suggestions then you are more likely to develop a healthy eating habit. But before starting this diet plan, you must know that you have to give up your old ways of unhealthy eating and avoid animal based food even dairy and dairy products. the first week is always challenging because you are going to deal with the food cravings but you can win those with your determination.

So here is the meal listing of vegan diet diary day wise.

Day 1

Breakfast – vanilla chia pudding + 1 cup berries

Chia seeds are rich in fibre and omega – 3 along with many vitamins (thiamine, niacin) and minerals (calcium, manganese, magnesium, phosphorous). It controls hunger and keeps you hydrated. Berries are energy boosting fruit which is high in polyphenols and antioxidants.

Lunch – 1 cup steamed or baked sweet potato + crunchy red cabbage and green apple sesame slaw (salad)

Sweet potato is loaded with beta carotene, antioxidants and anti-inflammatory compounds. Red cabbage has ten times more vitamin A and iron than the green cabbage and its nutritional value increases when it is teamed up with green apple and sesame seeds.

Snack – ¼ cup hemp hummus with fresh veggies such as carrots, celery, bell pepper, romaine leaves etc.

Hemp hummus is a protein dense food and when it is teamed with fresh veggies then its vitamins and minerals percentage instantly increases.

Dinner – black bean and quinoa salad

Quinoa contains various members of vitamin E family such as alpha-, beta-, gamma- and delta-tocopherol and flavonoids like quercetin and kaempferol. It is rich in fatty acids especially monounsaturated fatty acids and small percentage of omega – 3 fatty acids and alpha – linolenic acid (ALA).

Day 2

  • Breakfast – smoothie made with 1 cup of almond milk, 1 frozen banana, 1 – 2 tbsp almond butter, 1 serving of protein powder and 1 cup of green leafy veggie like spinach, chard, kale etc
  • Lunch – 1 brown rice or 2 gluten free corn tortilla + ¼ cup hemp hummus + roasted red bell pepper + sliced cucumber + side salad
  • Snacks – 22 days bar
  • Dinner – zuchhini pasta
  • Dessert – banana soft serve

Day 3

  • Breakfast – Quinoa breakfast porridge with 1 cup fresh berries
  • LUNCH – Large salad with at least three cups of greens, whichever veggies you like, 3 tablespoons pumpkin or hemp seeds, and a dressing of choice (from the dressing options in the recipe index).
  • AFTERNOON SNACK: 4 tablespoons hemp hummus with fresh vegetables (carrots, celery, romaine leaves, bell pep-per, etc.)
  • DINNER: Small baked sweet potato (instructions below) with a tablespoon of melted coconut oil, half a cup of organic black beans, and steamed greens as desired (or a fresh side salad)
  • DESSERT: 2 raw brownie bites

DAY 4

  • BREAKFAST: 22 Days Peanut Butter & Chocolate Chip Nirvana bar, fresh fruit salad as desired
  • LUNCH: Golden harvest kale salad with 1/2 cup organic chickpeas
  • AFTERNOON SNACK: 1 oz. almonds and a few tablespoons raisins
  • DINNER: Quick white bean and summer vegetable pasta (prepare with quinoa or brown rice pasta)
  • DESSERT: 2 raw vegan vanilla macaroons

DAY 5

  • BREAKFAST: Smoothie with 1 cup almond milk, 1 cup frozen blueberries, 1 serving chocolate
  • 22 Days Nutrition protein, 3 tablespoons of hemp seeds, and 1 cup leafy greens of choice
  • LUNCH: Leftover white bean and summer vegetable pasta or a large green salad with half a cup of beans or lentils, two tablespoons sliced almonds, vegetables of your choosing, and turmeric tahini dressing
  • AFTERNOON SNACK: Apple with 2 tablespoons almond butter
  • DINNER: Butternut squash curry served over 1/2 cup cooked quinoa, steamed vegetables as desired
  • DESSERT: Dark chocolate

DAY 6

  • BREAKFAST: Banana and almond butter oats (recipe to follow)
  • LUNCH: Smoky avocado and jicama salad
  • AFTERNOON SNACK: 1 cup almond milk blended with 22 Days Nutrition protein powder and a few ice cubes
  • DINNER: Black bean and corn burgers, served with a small salad or steamed vegetables
  • DESSERT: 2 raw vegan vanilla macaroons

DAY 7

  • BREAKFAST: Smoothie of 1/2 frozen banana, 1 cup frozen peaches, 2 ice cubes, 3/4 cup almond milk, 1 cup leafy greens, and 1 serving 22 Days Nutrition vanilla protein powder
  • LUNCH: Leftover black bean and corn burger, small salad
  • AFTERNOON SNACK: 1/4 cup vegan trail mix of choice (or 2 tbsp raw almonds or cashews and 2 tbsp dried fruit)
  • DINNER: 1 cup cooked quinoa, brown rice, or millet, served with 1/2 chopped avocado, 1 cup steamed greens, and dressing of choice (from dressing options in recipe index).
  • DESSERT: 1/2 cup chocomole

DAY 8

  • BREAKFAST: Gluten free banana pancakes, served with 1 cup fresh berries
  • LUNCH: Mango, kale, and avocado salad
  • AFTERNOON SNACK: Apple, banana, melon, berries, or any other fresh fruit of choice
  • DINNER: Eggplant rollatini with cashew cheese, steamed greens or broccoli as desired
  • DESSERT: Dark chocolate

DAY 9

  • BREAKFAST: Apple cinnamon oatmeal
  • LUNCH: Roasted butternut squash and apple soup, served with a fresh green salad or steamed veggies as desired
  • AFTERNOON SNACK: 22 Days Nutrition bar
  • DINNER: Raw zucchini alfredo with basil and cherry tomatoes, served with fresh salad or steamed vegetables as desired
  • DESSERT: 2 raw vegan brownie bites

DAY 10

  • BREAKFAST: Smoothie of 1 cup frozen blueberries or mixed berries, 1 cup coconut water, 1/2 small avocado, 1 serving 22 Days Chocolate protein powder, and a dash of cinnamon.
  • LUNCH: Easy curried yellow lentils with avocado croutons
  • AFTERNOON SNACK: Fresh vegetable crudites with 1/4 cup hemp hummus
  • DINNER: Black bean and quinoa salad with quick cumin dressing
  • DESSERT: 1/2 cup chocomole

DAY 11

  • BREAKFAST: 1 sliced banana with 1 cup organic puffed rice or millet cereal (I like Arrowhead Mills brand) and 1 cup almond milk
  • LUNCH: Kale Salad with Apples, Raisins, and Creamy Curry Dressing
  • AFTERNOON SNACK: 1/4 cup raw trail mix of choice
  • DINNER: Sweet Potato Lime Burgers, fresh salad or steamed vegetables as desired
  • DESSERT: 2 raw vanilla macaroons

DAY 12

  • BREAKFAST: Vanilla chia pudding with 1 cup fresh berries
  • LUNCH: Red quinoa, almond, and arugula salad with cantaloupe
  • AFTERNOON SNACK: A couple of raw peanut butter & jelly snack balls
  • DINNER: Sweet potato and black bean chili with steamed broccoli or greens
  • DESSERT: 1/2 cup chocomole

DAY 13

  • BREAKFAST: Smoothie of 1 frozen banana, 1/2 cup frozen mango, 1 heaping cup spinach leaves, 1 cup coconut water, and 1/2 avocado
  • LUNCH: Bowl of leftover black bean and sweet potato chili with small salad or steamed greens
  • AFTERNOON SNACK: 22 Days Nutrition bar of choice
  • DINNER: Cauliflower “rice” with lemon, mint, and pistachios, served over fresh greens
  • DESSERT: Spicy almond milk hot chocolate

DAY 14

  • BREAKFAST: Banana and almond butter oats
  • LUNCH: Carrot avocado bisque with spicy Thai salad
  • AFTERNOON SNACK: Raw vegetable crudités with sweet potato hummus
  • DINNER: Brown rice and lentil salad, served with fresh salad or steamed vegetables as desired and dressing of choice
  • DESSERT: 2 raw vanilla macaroons

DAY 15

  • BREAKFAST: Strawberry ginger chia pudding
  • LUNCH: Leftover brown rice and lentil salad, served with a large mixed vegetable salad and dressing of choice from recipe index.
  • AFTERNOON SNACK: 2 peanut butter and jelly snack balls
  • DINNER: Raw “peanut” noodles with steamed vegetables or fresh salad as desired
  • DESSERT: Dark chocolate

DAY 16

  • BREAKFAST: Smoothie with 1 cup almond milk, 1 large frozen banana, 1-2 tablespoons almond butter, 1 serving of 22 Days protein powder, and a heaping cup of leafy greens (spinach, chard, kale, etc.)
  • LUNCH: Mango, kale and avocado salad
  • AFTERNOON SNACK: Vegetable crudités as desired and 1/4 cup hemp hummus
  • DINNER: Easy un-fried brown rice and vegetables
  • DESSERT: 2 raw, vegan brownie bites

DAY 17

  • BREAKFAST: Banana breakfast wraps
  • LUNCH: Brown rice tortilla “pizza” and a side salad
  • AFTERNOON SNACK: 22 Days Nutrition bar
  • DINNER: Arugula salad with roasted acorn squash, goji berries, and cauliflower
  • DESSERT: Banana soft serve

DAY 18

  • BREAKFAST: Apple cinnamon oatmeal
  • LUNCH: Fennel, avocado, and tomato salad with 1/2 cup chickpeas or white beans
  • SNACK: 1 cup almond milk blended with 22 Days Protein Powder
  • DINNER: Roasted vegetable pesto pasta salad
  • DESSERT: Dark chocolate

DAY 19

  • BREAKFAST: Gluten free, vegan pumpkin muffins with a tablespoon of almond butter and an apple
  • LUNCH: Kale Salad with Apples, Raisins, and Creamy Curry Dressing; 1 cup roasted cauliflower and parsnip soup
  • SNACK: 1/3 cup raw trail mix of choice (or a mix of raw almonds and raisins or goji berries)
  • DINNER: Raw marinated portobello mushroom “steak” and cauliflower “mashed potatoes,” served with steamed greens or broccoli
  • DESSERT: Blueberry ginger ice cream

DAY 20

  • BREAKFAST: Smoothie of 1 cup frozen blueberries or mixed berries, 1 cup coconut water, 1/2 small avocado, 1 serving 22Days Chocolate protein powder, and a dash of cinnamon
  • LUNCH: Easy curried yellow lentils with avocado “croutons,” served with a salad and dressing of choice or steamed vegetables as desired
  • SNACK: Celery sticks served with 2 tablespoons of peanut or almond butter and raisins (“ants on a log” style)
  • DINNER: Dinner salad of raw greens and vegetables of choosing, 1 cup cooked sweet potato, 1/2 avocado, cubed, 1/2 cup cooked lentils, and a dressing of choice from the recipe index.
  • DESSERT: 2 raw, vegan brownie bites

DAY 21

  • BREAKFAST: 1 sliced banana and fresh berries with 1 cup organic puffed rice or millet cereal (I like Arrowhead Mills brand) and 1 cup almond milk
  • LUNCH: Smoky avocado and jicama salad, 1 small apple if desired
  • AFTERNOON SNACK: 2 peanut butter and jelly snack balls
  • DINNER: Quinoa enchiladas
  • DESSERT: Dark chocolate

DAY 22

  • BREAKFAST: Smoothie of 1 frozen banana, 1/2 cup frozen mango, 1 heaping cup spinach leaves, 1 cup coconut water, and 1/2 avocado
  • LUNCH: Leftover quinoa enchilada, side salad with dressing of choice

SNACK: 22 Days Nutrition bar of choice

  • DINNER: Arugula salad with roasted acorn squash, goji berries, and cauliflower
  • DESSERT: 2 raw vegan vanilla macaroons
Diet