Beyonce is by far my most favorite celebrity, my fashion icon, my idol, and all of that. If she says she lost a lot of weight following a plant based diet, I would definitely take a second look at it,considering my adoration and adulation towards her. Thus I stumbled upon this 22-day Beyonce Vegan Diet.
For those of you ,who are unfamiliar with this diet, here is a short note. This diet was launched by Beyonce and her nutritionist Marco Borges. This is a 22 days diet program claiming that it takes 21 days to make a habit and from 22nd day you are armed with a new habit.
When I went through the seemingly 'fad' looking diet, I realized, the diet is not bad but quite healthy since it is devoid of all processed, canned, tinned and packaged foods. Having said that, I am neither an advocate of this diet nor am I promoting this diet, yet this diet looks quite interesting owing to the very fact that it is vegan and plant based.
I wouldn't mind trying this diet once but forgoing dairy (Oh My Coffee!), meat, and all associated pleasures of life for a foodie like me is a bit challenging. After a lot of research over the internet, I got this elaborate diet plan at 22daysnutrition I hope you find this useful. If at all you try, dont forget to mail me your results. So let's dive in.
DAY 1
Breakfast: Vanilla mint 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 ( I like this one!)
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: Cereal 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: Peanut Butter & Chocolate Chip 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 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 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 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: cereal bar of choice
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 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: 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: cereal 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 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 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
For those of you ,who are unfamiliar with this diet, here is a short note. This diet was launched by Beyonce and her nutritionist Marco Borges. This is a 22 days diet program claiming that it takes 21 days to make a habit and from 22nd day you are armed with a new habit.
When I went through the seemingly 'fad' looking diet, I realized, the diet is not bad but quite healthy since it is devoid of all processed, canned, tinned and packaged foods. Having said that, I am neither an advocate of this diet nor am I promoting this diet, yet this diet looks quite interesting owing to the very fact that it is vegan and plant based.
I wouldn't mind trying this diet once but forgoing dairy (Oh My Coffee!), meat, and all associated pleasures of life for a foodie like me is a bit challenging. After a lot of research over the internet, I got this elaborate diet plan at 22daysnutrition I hope you find this useful. If at all you try, dont forget to mail me your results. So let's dive in.
DAY 1
Breakfast: Vanilla mint 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 ( I like this one!)
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: Cereal 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: Peanut Butter & Chocolate Chip 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 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: Cereal 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
Breakfast: Apple cinnamon oatmeal
Lunch: Roasted butternut squash and apple soup, served with a fresh green salad or steamed veggies as desired
Afternoon snack: Cereal 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
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
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: cereal bar of choice
Dinner: Cauliflower "rice" with lemon, mint, and pistachios, served over fresh greens
Dessert: Spicy almond milk hot chocolate
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 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: 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: cereal 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 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 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: cereal bar of choice
Dinner: Arugula salad with roasted acorn squash, goji berries, and cauliflower
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: cereal bar of choice
Dinner: Arugula salad with roasted acorn squash, goji berries, and cauliflower
courtesy:www.buzzeed.com/www.22daysnutrition.com
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