📘 ❞ 22Days-Vegan-Chall ❝ كتاب

عن كتاب 22Days-Vegan-Chall:
DAY 1
BREAKFAST: Vanilla chia pudding with 1 cup fresh berries
LUNCH: Crunchy red cabbage and green apple sesame slaw with 1 cup steamed, cubed sweet potato (or 1 small sweet
potato, baked)
AFTERNOON SNACK: 1/4 cup hemp hummus with fresh vegetables (carrots, celery, romaine leaves, bell pepper, etc.)
DINNER: Black bean and quinoa salad with quick cumin dressing
DESSERT: Dark chocolate
DAY 2
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: 1 brown rice tortilla (Food For Life brand) or two gluten free corn tortillas with 1/4 cup hemp hummus,
fresh or roasted red bell pepper, sliced cucumbers, and a handful of greens. Serve with steamed vegetables as desired,
or a small side salad.
AFTERNOON SNACK: 22 Days bar
DINNER: Zucchini Pasta with Cherry Tomatoes, Sweet Potato, Basil, and Hemp “Parmesan”
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