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Day 7: 22 Days of Vegan Meals

Welcome to Day 7 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 7: 22 Days of Vegan Meals

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


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 22Days Nutrition vanilla protein powder


Leftover black bean and corn burger, small salad. No leftovers? Here's the recipe again. 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!

Afternoon snack

1/4 cup vegan trail mix of choice (or 2 tbsp raw almonds or cashews and 2 tbsp dried fruit)


1 cup cooked quinoa, brown rice, or millet, served with 1/2 chopped avocado, 1 cup steamed greens, and dressing of choice (from dressing options in recipe index).


1/2 cup chocomole (serves 2)  Ingredients: 1 large, ripe Haas avocado, pitted ½ tsp vanilla 4 heaping tablespoons raw cacao powder 3 tbsp maple syrup or agave 1/4 cup water (more as needed) Method: Place all ingredients in a food processor or Vitamix and blend till smooth. Serve.