Day 1-7: A Plant-Based September

Welcome to the first week of our new series - A Plant-Based September!

This Back to School season certainly looks different for most of us. We created this series to help customers like you reach your 2020 goals (yes, there's still time!). Every week, we'll be sharing a meal plan along with recipes so it'll be easy for you to experience the benefits of a plant-based lifestyle in just 22 days. Without further ado, below are the meals for Week 1. Enjoy!!

Meal plan and recipes from our 22 Days Meal Planner. Our Meal Planner contains a database of over 2,000 personalized recipes. 

To simplify your shopping trips, we suggest that you buy as much as you can ahead of time. Try to buy organic (and locally-grown when available) whenever you can for the best nutrition.

Week 1 Tip: Stay hydrated! Drink a glass of water with and between each meal to curb overeating and help you feel full between meals.

Most recipes serve 1 

Day 1

Breakfast:

Raspberry Soft-Serve Smoothie

• 1 cup almond milk
• 1 scoop 22 Days Strawberry protein powder
• 1 frozen banana
• 3/4 cup frozen raspberries
• 1/4 cup fresh raspberries (for topping)

Combine all ingredients in a high-speed blender. Top with fresh raspberries and enjoy!

• 1 cup cooked brown rice
• 1/2 can no-salt canned black beans
• 1/2 tsp salt-free chili powder
• 1/2 tsp cumin
• 1/2 head romaine lettuce
• 1 red bell pepper
• 1 tsp olive oil

1. Cook brown rice according to the directions on the package. 
2. Drain and rinse the canned black beans. In a pan or wok, warm the beans over low heat with the cumin, chili powder, and even cayenne pepper, salt, and pepper to taste. Add a little bit at a time and tasting before adding more. 
3. Produce Prep: Dice it into small pieces.
4. When the frozen brown rice and beans are warm, mix them together with olive oil and taste again. (Omit the oil to make this recipe oil-free.)  
5. Fill the romaine lettuce leaves with brown rice, beans, and red peppers. 

Day 2

Breakfast:

Chocolate Chip Almond Butter Chia Protein Cup (**Needs overnight preparation**)

• 2 tbsps chia seeds
• 3/4 cup unsweetened almond milk
• 1 scoop 22 Days Peanut Butter Protein Powder
• 1 tsp maple syrup
• 1 tbsp dairy-free chocolate chips
• 1 tbsp peanut butter

Lunch:

 Kidney Bean Veggie Burger

• 1/2 can no-salt canned kidney beans
• 1 clove garlic
• 1/4 rolled oats
• 1 tbsp + 2 tsp tomato paste
• 2 tsps mustard
• 1 tsp salt-free chili powder
• 1 tsp olive oil
• 1 burger bun
• 1/4 avocado
• 2 cups spinach
• 1/2 tsp apple cider vinegar
• Apple cider vinegar
• 1/2 tomato
• 1/4 red onion
• salt & pepper to taste

Method

1. Drain and rinse canned kidney beans. In bowl, mash beans with fork or clean hands.
2. Peel and mince the garlic.
3. In a bowl, mix the garlic, rolled oats, tomato paste, mustard, and chili powder with the beans.
4. Form 1-2 patties per person with your hands. Start by rolling it into a ball then squishing it down between two hands to make a round patty.
5. Heat half of the olive oil in a non-stick or cast iron pan on medium heat. (To make this recipe oil-free, omit the oil and use a non-stick pan.) Cook the burgers until warm throughout and crispy on the outside. Or, if you are feeling adventurous, use the grill!
6. Toast the Food for Life whole grain english muffin, top with the burger and any other toppings that you like (like red onion, tomato, avocado, ketchup, mustard or pickles, to name a few!). Serve with a simple spinach salad. Drizzle the spinach with the remaining olive oil and apple cider vinegar. (To make oil-free, mash up some avocado with the apple cider vinegar as a dressing.)

 Dinner:

Arugula Salad With Goddess Dressing & Crackers

• 1/2 yellow pepper
• 1/2 button mushrooms
• 1/2 cup no-salt canned cannellini beans
• 1/2 cup arugula
• 3 cups sunflower seeds
• 2 tbsps annie's naturals goddess dressing 
• 1 cup woven wheat crackers

 Method

1. Rinse the yellow pepper, remove the stem and seeds, and cut into bite-size pieces. Rinse the button mushrooms, remove stems, and slice. Drain and rinse the canned cannellini beans.
2. In a bowl, combine arugula, yellow pepper, button mushrooms, sunflower seeds, and beans.
3. Drizzle with Annie's Naturals goddess dressing and serve with woven wheat crackers.

 Day 3

Breakfast: 

Golden Turmeric and Mango Smoothie

• 1 cup almond milk
• 1 scoop 22 Days Vanilla Protein Powder
• 1 frozen banana
• 1/2 cup frozen mango
• 1/4 tsp ground ginger
• 2 tbsps unsalted cashews
• 1/4 tsp turmeric

Lunch:

Sweet Potato Miso Macro Bowl

• 1/4 cup brown rice
• 1/2 small sweet potato
• 1/2 clove garlic
• 2 leaves collard greens
• 1/4 yellow summer squash
• 1/2 cup no-salt canned garbanzo beans
• 1/2 lemon
• 1 tbsp tahini
• 1 tsp white miso paste
• 1 tsp dulse flakes
• Salt & pepper  to taste (optional)

Dinner:

 Day 5

Breakfast: 

Strawberries n' cream smoothie

• 1 cup almond milk
• 1 scoop 22 Days Strawberry protein powder
• 1 frozen banana
• 1 tbsp chia seeds
• 1 tbsp rolled oats

Combine all ingredients in a high-speed blender, serve, and enjoy!

Lunch:

Complete Protein Bowl With Sweet Potatoes & Creamy Avocado 

• 1/2 cup frozen quinoa
• 1/4 cup canned lentils
• 1/4 can no-salt canned garbanzo beans
• 2 tbsp fresh parsley
• 1/2 small sweet potato
• 1 cup frozen spinach
• 1/4 avocado
• 1 tbsp dried cranberries
• 2 tbsp apple cider vinaigrette

Method

1. Reheat the quinoa according to package instructions.  
2. Open the canned lentils and chickpeas/garbanzos and rinse and drain. 
3. Produce Prep- Rinse and dry all the fresh produce. Chop the sweet potato into small pieces.
4. Heat the cut potato(es) in the microwave for about 4-6 minutes or until the pieces are soft and cooked all the way through the middle.
5. Chop the parsley. Thaw out the spinach and give it a rough chop. Cut the avocado in half, lengthwise around the pit. Twist each side to open. Scoop out the avocado.
6.  Toss the quinoa, lentils, chopped sweet potato and avocado, spinach, parsley, cranberries, and Bragg's apple cider vinaigrette in a bowl.

 Dinner:

Taco Salad With Creamy Avocado Dressing 

• 2 cups romaine lettuce
• 3 tbsps water
• 1/4 green onion
• 3 tbsp fresh parsley
• 1/4 Lime
• 1/4 avocado
• 1/2 can no-salt canned pinto beans
• 1/4 tsp salt-free chili powder
• 1/4 tsp cumin
• 1 1/2 cups tortilla chips
• 3 tbsps low-sodium salsa
• salt & pepper to taste
• 1/4 cup Daiya cheddar style shreds (or any vegan cheese of your choice)

Breakfast: 

Morning Chocolate Milkshake

• 1 cup almond milk
• 1 scoop 22 Days Chocolate Protein Powder
• 1/2 tbsp cocoa powder
• 1 tbsp flax meal
• 1 cup spinach
• 1 frozen banana
• 1 cup frozen cherries (optional)

Combine all ingredients in a high-speed blender, serve, and enjoy!

Lunch:

 Simple Lentil Bolognese

• 1/2 canned lentils
• 1/2 cup frozen vegetables - Italian blend
• 1/4 cup bell peppers
• 3/4 marinara
• 1 cup pasta (whole-grain or gluten-free)

Optional

• 1/2 clove garlic
• salt & pepper to taste
• nutritional yeast to taste

Method

1. Heat the lentils, frozen veggies, and the marinara in the stove or in the microwave until hot. You may add dried herbs, garlic, and salt and pepper to this step.
2. Cook the whole grain pasta per directions on the box.
3. Serve the chunky Bolognese sauce over the whole grain pasta and enjoy with a little nutritional yeast on top, if desired.
4. Kid-Friendly Tip: This is a dish full of familiar, delicious flavors that are usually easy for any kid to love. Add some nutritional yeast for a cheesy flavor (and a bunch of B vitamins). Some kids just aren't fans of marinara or cooked veggies. If this sounds familiar, offer your child green lentils and whole-grain pasta without the marinara. Add a fresh veggie, like baby carrots or cucumber, on the side to round out the meal.

Dinner: 

Portobello Black Bean Tacos With Avocado Cream

• 1/4 onion
• 1 clove garlic
• 2 tbsp cilantro
• 1 portobello mushroom
• 1/4 avocado
• 1 tbsp lime
• 1/2 no-salt canned black beans
• 1/4 cup water
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• 1/2 tsp salt-free chili powder
• 3 corn tortillas
• salt and pepper to taste

Method:

1. Produce Prep: Peel the onion and garlic. Dice the onion. Mince half of the garlic, leaving the rest of the garlic whole. Rinse the cilantro, separate leaves from stems, and finely chop leaves. Wash the portobello mushroom and cut it into thin strips. Rinse the jalapeno, remove stem and seeds (the more seeds and white ribs you remove, the milder it will be), and mince. Slice the avocado lengthwise, all the way around the pit. Gently twist each side to open the avocado. Scoop out flesh. Cut the lime in half and squeeze out the juice into a container, removing any seeds as you do so. Drain and rinse the no-salt canned black beans
2. In a saucepan, heat a few splashes of water over medium heat, and saute the onion, minced jalapeño (if using), and the minced garlic, until the onions are translucent.
3. Stir in the cumin, smoked paprika, chili powder, and half of lime juice. Season with salt and pepper to taste. Stir in the beans and water. Cover pot and simmer for 20 minutes while you prep the portobello mushrooms and avocado cream.
4. Add a few splashes of water to a wide skillet and heat over medium. Add sliced portobello mushrooms and cook for about 3-5 minutes on each side. Set aside.
5. In a blender or food processor, combine the avocado, remaining garlic, other half of lime juice, and the cilantro. Season with salt and pepper. Blend until smooth. Add splashes of water to reach the desired consistency.
6. Gently heat the corn tortillas in a skillet over low heat or in the microwave for a few seconds.
7. Fill each taco with a scoop of beans, a few portobello mushroom strips and a drizzle of Avocado Cream

 Day 7

Breakfast:

Protein Pancakes 

• 1 cup all-purpose flour
• 1 scoop 22 Days Vanilla Protein Powder
• 1 tbsp baking powder
• 2 1/2 tbsp maple syrup
• 1 1/4 cup of almond milk
• any fruit of choice for topping

Method:

1. In a medium bowl, mix together all of the ingredients until smooth.
2. Heat a skillet on medium heat, and lightly grease the pan. Scoop 1/3 cup of batter onto the hot skillet and cook until bubbles appear on the top. Flip the pancake over and cook the other side for an additional minute, or until the side is golden brown
3. Repeat with the remaining batter. 
4. Serve and top with any fruit of choice

Lunch:

 Lemony Lentil & Veggie Stew

• 1/4 onion
• 1 clove garlic
• 1/4 cup canned artichoke heart
• 1 can canned lentils
• 1 1/2 cups water
• 1/2 tsp cumin
• 1/2 tsp coriander
• 1 cup frozen broccoli
• 1 cup frozen butternut squash
• 1 bay leaf
• 1 tbsp tomato paste
• 1/2 lemon
• 1 slice bread (whole-grain or gluten-free)

Optional

• chili pepper flakes to taste
• 1 tbsp nutritional yeast

Method

1. Produce Prep: Peel and chop the onion and garlic. Rinse and drain the canned lentils. Drain and cut the artichoke hearts in half or quarters (if necessary). 
2. Add the onion to a pan with a little bit of water and cook over medium-low heat for about 5 minutes, until golden.
3. Add the garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add a little bit of water if the pan is dry.
4. Add the water, frozen broccoli, frozen butternut squash, canned lentils, and bay leaf and bring to a boil. Reduce the heat and add the tomato paste, lemon juice, artichoke hearts, and optional chili pepper flakes. Simmer on medium until the canned lentils are warm (about 5 minutes).
5. Remove and discard the bay leaf. Season with nutritional yeast (if using), and salt and pepper, to taste. Serve with toasted whole-grain bread on the side.

 Dinner:

Three-Bean Vegetable Chili

• 1/2 cup water
• 1 1/4 cups frozen bell peppers
• 1/2 tsp chili seasoning mix
• 1/4 cup no-salt canned pinto beans
• 1/2 cup no-salt canned kidney beans
• 1/4 cup no-salt canned black beans
• 1/2 can no-salt canned diced tomatoes
• 2 crackers wasa crackers

 Desserts (optional) 

 Almond Spiced Pear Crisp

• 1/2 pear
• 1 tbsp flax meal
• 1/4 cup silken tofu
• 1 date
• 1/4 tsp cinnamon
• 1/8 tsp cloves
• 1/8 tsp ground ginger
• 1 tbsp almond butter
• 2 tbsps rolled oats
• 1 tbsp unbleached, all-purpose flour
• 2 tbsps unsweetened soy/nut/rice milk

Optional

• Sesame seeds
• to taste

Method

1. Preheat the oven to 350F/180C.
2. Wash the pear and chop in half. Remove the stem and seeds. Chop half the pear into small pieces. Slice the other half lengthwise, as seen in the image.
3. In a food processor or blender, mix together the flax meal, non-dairy milk, tofu, half the date measurement (make sure to remove the pit!), half the cinnamon, cloves and ginger. Adjust with additional date or spice to taste.
4. Fold the pear pieces with the cream mixture from the previous step and pour it into a ramekin or small pan that fits the volume you’re preparing.
5. Now, make the crisp topping. Chop the remaining date(s) into small pieces. With your hands, mix together the almond butter, rolled oats, cinnamon, the remaining date and optional sesame seeds.
6. Lay the pear slices to the top of the cream base and sprinkle the crisp topping over it.
7. Bake for 20 minutes or until the top is golden brown.
8. This dish makes for great leftovers, we recommend making extra and enjoying throughout the week or freezing for a later date.

 Homemade Peanut Butter Bars

• 1 cup natural peanut butter
• 1/4 cup maple syrup
• 1/2 cup gluten-free oat flour
• 1/2 cup 22 Days Vanilla Protein Powder
• 1/2 cup dark chocolate chunks

Method:

• Mix peanut butter with maple syrup and microwave for 15 seconds to soften.
• Stir well, and add in gluten-free oat flour and 22 Days' plant-based vanilla protein powder.
• Combine and press into greased or non-stick 8 x 8 baking tray and freeze for 20 min to harden.
• Melt dark chocolate chunks in the microwave for 15 seconds at a time in a microwave-safe bowl, stirring well in between until melted.
• Spread over chilled bar base, sprinkle bars with a dash of sea salt, and freeze for another 20 minutes.
• Slice & store in the fridge for 1-2 weeks!

 Protein Power Pudding 

• 2 dates
• 1/2 banana
• 1/4 block extra-firm tofu
• 3 tbsp sunflower seed butter
• 1 tbsp unsweetened soy/nut/rice milk

Method 

1. Tip: Remove any pits from your dates. To make the pudding smoother, soak the dates in water for 5 minutes before blending.
2. Combine the dates, banana, extra firm tofu, sunflower seed butter, and unsweetened soy/nut/rice milk in a food processor or blender and then blend until smooth and creamy. (If having a hard time blending, you can add a dash of water or additional milk to get it going).
3. Serve half in a bowl and save the rest for tomorrow. If desired, you can top with extra banana.