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Day 3: 22 Days of Vegan Meals

Welcome to Day 3 of the 22 Days Challenge!

If you are new to the Challenge, be sure to read up on everything we’re doing. Every day, we’ll be sharing a meal plan along with recipes so it will be easy for you to challenge yourself to a plant-based lifestyle for 22 Days. You can also follow #22DaysVegan on Instagram to see what we and others are preparing every day. Snap a photo of your favorite vegan meal, tag it #22DaysVegan and you could win 1 of 3 delicious prizes. We’ll announce winners on December 26.

Day 3: 22 Days of Vegan Meals

Meal plan and recipes by Gena Hamshaw, certified clinical nutritionist and author of Choosing Raw

Breakfastquinoa breakfast porridge

Quinoa Breakfast Porridge (Serves 2-4) Ingredients: 1 cup dry quinoa 2 cups almond milk 1 tbsp agave or maple syrup 1/2 tsp vanilla 1/2 tsp cinnamon 1 tablespoon ground flax meal Optional toppers and add-ins: sliced banana, fresh berries, a few tablespoons raw walnuts, a tablespoon of chia seeds, a tablespoon of almond butter Method: 1. Combine quinoa, almond milk, sweetener, vanilla, and cinnamon in a small pot. Bring to a boil and reduce to a simmer. 2. Allow the quinoa to cook until all of the liquid is absorbed and quinoa is fluffy (15-20 minutes). Stir in the flax meal. Stir in any additional toppers or add-ins, and enjoy. Leftovers will keep in the fridge for up to three days and can be reheated with almond milk over the stove.


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.)


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)


2 Raw Vegan Brownie Bites (this recipe makes 24-30 balls) Ingredients: 2 cups walnuts 2/3 cup cacao nibs Generous pinch sea salt (to taste) 1/4 cup raw cacao (or regular cocoa) powder 1 1/2 cups pitted dates Method: 1. Place the walnuts, cacao nibs, sea salt, and cacao powder in a food processor and process for about 30 seconds, or till everything is pretty well crumbled up. 2. Add the dates and process for another twenty seconds or so. The mixture should be sticking together. If it's not, keep processing till it sticks together easily when you squeeze a little in your hand. If you need to, adding a few more dates will help bind it together. 3. Shape the "dough" into balls that are about 3/4 - 1 inch thick by rolling it in your palms. Store in the fridge for 30 minutes, and then they'll be ready to serve. Balls will keep, stored in the fridge, for two weeks.