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Beyoncé's 22 Day Vegan Meal Plan

22 photos
Feb 21, 2014 8:34 PM
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 22Days Nutrition
1/22
22Days Nutrition

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


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2/22
22Days Nutrition

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


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3/22
22Days Nutrition

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


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4/22
22Days Nutrition

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


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5/22
22Days Nutrition

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


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6/22
22Days Nutrition

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


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7/22
22Days Nutrition

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


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8/22
22Days Nutrition

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


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9/22
22Days Nutrition

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


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10/22
22Days Nutrition

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


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11/22
22Days Nutrition

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


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12/22
22Days Nutrition

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


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13/22
22Days Nutrition

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


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14/22
22Days Nutrition

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


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15/22
22Days Nutrition

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


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16/22
22Days Nutrition

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


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17/22
22Days Nutrition

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


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18/22
22Days Nutrition

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


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19/22
22Days Nutrition

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


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20/22
22Days Nutrition

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


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21/22
22Days Nutrition

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


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22/22
22Days Nutrition

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


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