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Day 6: 22 Days of Vegan Meals

DAY 6Welcome to Day 6 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 6: 22 Days of Vegan Meals

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


Banana and almond butter oats (serves 2) Ingredients: 1 cup gluten free rolled oats 1 cup almond milk 1 cup water 1 teaspoon cinnamon 2 tablespoons almond butter 1 banana, sliced Method: 1. Bring the water and almond milk to a boil in a small pot. Add the oats and reduce to a simmer. 2. Cook until oats have absorbed all liquid. Stir in cinnamon. Top with almond butter and banana, and serve.

smoky avocado & jicama saladLunch

Smoky avocado and jicama salad (serves 2) Ingredients: For the dressing: 1 small avocado 1 tbsp cumin powder Juice of 2 limes 1/2 teaspoon smoked paprika 1 cup water 1/4 tsp salt Dash cayenne pepper For the salad: 1 heaping cup shredded cabbage 1 heaping cup shredded carrot 10 large leaves romaine lettuce, sliced thinly 2 cups jicama, cut into matchsticks 2 tbsp toasted pumpkin seeds Method: 1. Blend all dressing ingredients together in a blender or processor till smooth. 2. Pour dressing over this salad, and toss. Serve.

Afternoon snack

1 cup almond milk blended with 22Days Nutrition protein powder and a few ice cubes

black bean and corn veggie burgerDinner

Black bean and corn burgers, served with a small salad or steamed vegetables (makes 4 burgers) Ingredients: 1 tablespoon coconut oil 1 small yellow onion, chopped 1 cup fresh, frozen or canned organic corn kernels 1 can organic, low sodium black beans, drained (or 1 1/2 cups cooked black beans) 1 cup brown rice, cooked 1/4 cup oat flour (or ground, rolled oats) 1/4 cup tomato paste 2 tsp cumin 1 heaping tsp paprika 1 heaping tsp chili powder 1/2 - 1 tsp sea salt (to taste) Black pepper or red pepper, to taste Method: 1. Preheat your oven to 350 F. 2. Heat the coconut oil in a large sauté pan. Add the onion and saute till onion is golden, soft, and fragrant (about 5-8 minutes). 3. Add corn, beans and tomato paste to the pan and heat through. 4. Place cooked rice into the bowl of a food processor. Add the beans, onion, tomato paste, and corn mixture. Pulse to combine. Add spices, oat flour, and a touch of water, if you need it. Pulse more, until you have a thick and sticky (but pliable) mixture. If the mixture is too wet, add a tablespoon or two of additional oat flour. 5. Shape into 4 burgers and place burgers on a foil lined baking sheet. Bake for 25 -30 minutes, or until burgers are lightly crisped, flipping once through. Serve with fresh guacamole, if desired!


2 raw vegan vanilla macaroons (makes 15 macaroons) Ingredients: 1/2 cup raw almonds 1 heaping cup unsweetened, shredded coconut 1/4 cup coconut oil (will be easiest to roll up the macaroons if the oil is solid when you put it in the processor) 3 tablespoons maple syrup 1 teaspoon vanilla extract Pinch sea salt Method: 1. Add almonds to the food processor and process till they’re finely ground. 2. Add the remaining ingredients and process again, till everything is well combined. 3. Working quickly (or else the coconut oil will melt) roll the coconut mixture into small (3/4” – 1”) balls. Place on a parchment lined platter or baking sheet. 4. Transfer platter to the fridge, and refrigerate for a few hours, till the macaroons are solid. Serve. Macaroons will keep in the fridge for up to two weeks.