Thursday, July 10, 2014

Vegan Diet Plan

Beyonce's 21 Day Vegan Diet Plan


It's been in the headlines a lot lately, however vegan eating isn't really all that new. It is a great way to get lean and lose the extra pounds. I believe in it - and I have personally tried it off and on with success.

I wanted to post Beyonce's vegan diet plan because I think it's a great diet to follow if you are having a hard time getting creative in the kitchen. I hope this will simply serve as a great go to meal and food list if you feel confused. Yes, it's posted online and in other places, but this is also a helpful bookmarking tool for me also! (Since this is my blog, I know where to find it!)
 
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 one small 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 cucmbers, 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 pepper, etc.)
Dinner: Small baked sweet potato 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, 2 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
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 of 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 tablespoon raw almonds or cashews and 2 tablespoon 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
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 of coconut water, 1/2 small avocado, 1 serving 22 Days Chocolate protein powder, 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 (1 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 of 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 crudites 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
Afternoon snack: 2 peanut butter & 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 Nutrition Days protein powder, and a heaping cup of leafy greens (spinach, chard, kale, etc.)
Lunch: Mango, kale, and avocado salad
Afternoon snack: Vegetable crudites 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
Afternoon snack: 1 cup almond milk blended with 22 Days Nutrition 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
Afternoon 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 of 22 Days Nutrition 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
Afternoon 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 cup avocado, cubed, 1/2 cooked lentils, and a dressing of choice
Dessert: 2 raw brownie bites

Day 21
Breakfast: 1 sliced banana and fresh berries with 1 cup organic puffed rice or millet cereal and 1 cup almond milk
Lunch: Smoky avocado and jicama salad, 1 small apple if desired
Afternoon snack: 2 peanut butter & 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
Afternoon snack: 22 Days Nutrition bar of choice
Dinner: Arugula salad with roasted acorn squash, goji berries, and cauliflower
Dessert: 2 raw vegan vanilla macaroons

Go straight to the article with photos here: vegan diet

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Thank you so much for stopping by! Xo, Lauren

Thank you so much for stopping by! Xo, Lauren
Lauren Lorraine Jones, Co-Founder & CCO of Lauren Lorraine Shoes