Sep 11, 2020

Day 8-14: A Plant-Based September

Welcome to the Week 2 of our new series - A Plant-Based September!

If you are new to our Plant-Based September series, be sure to read up on everything we’re doing here. Every Friday, we’ll be sharing a weekly meal plan along with recipes so it will be easy for you to challenge yourself to a plant-based lifestyle for 22 Days.

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 2 Tip: Fasting has many benefits such as regulating metabolism and fat loss, helps build and restore muscles, and slows down the process of aging! When you fast, your body first burns up any surplus sugar, then taps into stored fat for energy. The longer you can stretch the gap between dinner and breakfast, the better your body can burn fat. Try going for 12-16 hours!

Borges, Marco. The Greenprint (p. 78). Potter/Ten Speed/Harmony/Rodale. Kindle Edition.

Most recipes serve 1

Day 8

Breakfast:

Morning Chocolate Milkshake

1 1/2 cup almond milk
1 scoop of 22 Days Chocolate Protein Powder
1 tbsp milled flaxseed
1 cup spinach
1 date
1 tbsp almond butter
1/2 frozen banana
1 cup frozen cherries

Method:

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

Lunch:

Spiced Chickpea & Hummus Toast

1 slices bread (whole-grain or gluten-free)
1/2 cup no-salt canned garbanzo beans
1/8 tsp sumac
1/8 tsp paprika
1/8 tsp smoked paprika
1/8 tsp coriander
1 pinch salt & pepper
1/4 cup hummus
2 tbsp fresh parsley

Method:

Toast the bread.
Rinse and drain the garbanzo beans and transfer to a mixing bowl. Add the sumac, paprika, smoked paprika, coriander, salt, and pepper and toss together.
Spread 2 tbsp hummus on each toast, top with seasoned garbanzos, garnish with parsley and enjoy!!

Dinner:

Italian Herb Barley Bowl

1/4 head Fresh cauliflower
1/2 Zucchini
1/4 Eggplant
2 tsps Olive oil
1 1/2 cups Water
1/2 cup Barley
1/4 bunch Kale
1/2 clove Garlic
1/4 can No-salt canned cannellini beans
1/2 tsp Dried oregano
1/2 tsp Dried basil
1/2 cup Marinara
1/4 Lemon
Salt & pepper to taste (optional)

Method:

Rinse all the produce. Preheat the oven to 375°F/190°C.
Chop the cauliflower, zucchini and eggplant into small, even chunks. Toss in olive oil and salt. Arrange them evenly on a baking sheet. Roast until browned on each side, about 30 minutes, flipped halfway through.
While the vegetables are roasting, heat the water in a pot on high heat. Rinse the barley through a fine mesh strainer to wash off any dust or debris. Add the barley to the boiling water in pot, return to boil and then cover and reduce to simmer. Cook the barley until all the water is absorbed, stirring occasionally to prevent sticking.
Tear the kale into small pieces by hand. Dice the kale stem with a knife. Lightly steam the kale.
Peel the garlic and mince. Drain and rinse the beans. Heat the garlic in a pan with the beans, dried basil, oregano and salt and pepper to taste.
Heat the marinara separately in the microwave or, on the stove.
Put the steamed kale in a bowl, add the cooked barley, roasted veggies, bean mixture, and marinara. Add a squeeze of lemon juice on top.

Day 9

Breakfast:

Banana Berry Smoothie Bowl

1 cup almond milk
1 scoop 22 Days Strawberry Protein Powder
1/4 cup frozen cherries
1 1/2 cup baby kale
1 frozen banana
1/4 cup granola (for toppings)

Method:

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

Lunch:

Rainbow Salad

1 1/4 cup Quinoa
8 cups kale
2 tomato
1 Haas avocado
1 cups no-salt canned garbanzo beans
1 cup sweet corn (canned)
1 cups lemon
1 tbsps tahini
1 tsp paprika
salt & pepper to taste
1 tsp garlic powder (optional)

Method:

Cook quinoa according to the directions on the package.
Produce Prep: Wash, de-stem, and chop the kale. Wash and chop the tomato. Halve the avocado, remove pit, peel, and slice.
Open the can of garbanzo beans and corn, rinse and drain.
To prepare the dressing, juice the lemon and whisk together in a mixing bowl with the tahini, garlic powder, salt, and pepper.
In a serving dish, layer the kale, quinoa, garbanzo, corn, tomato, and avocado. Sprinkle with paprika, salt, and pepper to taste, top with dressing and enjoy!!

Dinner:

Mushroom & 'Ricotta' Ravioli In A Basil Pesto Sauce

1 cup Kite Hill mushroom & ricotta ravioli
2 tbsps No-salt canned white beans
1/2 clove Garlic
1/2 cup Fresh basil
1 cup Spinach
2 tbsps Mixed nuts
1 tbsp Olive oil
2 tbsps Water
Salt & pepper to taste (optional)

Method:

Cook the Kite Hill mushroom & ricotta ravioli according to the directions on the package.
Rinse and drain the canned white beans. Peel the garlic. Mix the beans, fresh basil (measurement for fresh basil is packed cup - but if you don't have enough basil, you can increase the amount of spinach here as well!), garlic, mixed nuts, olive oil, spinach and water in a food processor and blend until smooth. Add extra water or olive oil for a thinner sauce. Add more beans or mixed nuts for extra protein and richness.
Pour the pesto sauce over the ravioli. Season with salt and pepper to taste.

Day 10

Breakfast:

Spiced Apple Flax Protein Overnight Oats (**needs overnight preparation)

1 cup almond milk
1/2 rolled oats
1/2 scoop 22 Days Vanilla Protein Powder
1/4 cup water
1/2 apple
1 tsp lemon juice
1/4 cinnamon
1 tsp flax meal

Method:

The night before, mix the rolled oats with the water, protein, and half the serving of almond milk.
The next morning/day, prep the remaining ingredients.
Produce Prep- Rinse, dry, and chop the apple in half. Dice half the apple and shred the other half with a grater or food processor. Or, just dice it into very small pieces by hand. Toss the apple chunks with the lemon juice.
Mix the remaining non-dairy milk with the remaining cinnamon and flax.
Pour the spiced non-dairy milk into the bottom of a bowl or cup. Mix the shredded apple with the soaked oats and add that to the cup/bowl. Then, add the remaining diced apple on top.

Lunch:

Super Comida Salad with Hemp Seeds

1/2 cup frozen brown rice
1/2 red pepper
1 carrot
1/2 lemon
2 cups baby kale
2 tsp olive oil
1/4 cup sprouts
1/2 cup blackberries
2 tbsp pumpkin seeds
1 tbsp hemp seeds

Method:

Cook the frozen brown rice according to directions on the package. Because leftover frozen brown rice can get tough, we recommend only heating up enough for one meal at a time.
Produce Prep: Rinse the red pepper and remove the stem and seeds. Dice the remaining red pepper. Rinse the carrot(s). Remove the tough end(s) and peel if desired. Chop into thin circles. Rinse the lemon. To get the most juice out of it, roll it against the counter with pressure from the palm of your hand. To get even more lemon flavor, zest the skin and add it to a bowl with the baby kale. Cut the lemon in half and remove any visible seeds. Squeeze the juice on to the baby kale, removing any seeds that fall in.
Mix in olive oil with the kale, if using it. Mix in the sprouts, carrot, blackberries, red peppers, pumpkin seeds, hemp seeds, and reheated frozen brown rice. Season with salt and pepper to taste.

Dinner:

Pasta Puttanesca with Summer Squash

1/2 cup pasta (whole-grain or gluten-free)
1/2 yellow summer squash
1 clove garlic
1/2 can no-salt canned cannellini beans
3 tbsps olives
1/2 tsp olive oil
3/4 cup marinara
1/2 tsp Italian seasoning blend
1 tsp capers
salt & pepper to taste

Method:

Cook the whole grain pasta according to the directions on the box.
Produce Prep: Rinse summer squash, quarter lengthwise, and cut into pieces. Peel and mince the garlic. Rinse and drain the canned beans. Roughly chop the olives.
In a pan or wok with a lid, add the olive oil and squash. (To make this recipe oil-free, simply omit the oil and use a bit of water.) Saute for a few minutes until squash begins to soften.
Add marinara, garlic, and Italian seasoning. Cover the pan, so that the mixture doesn't dry out or burn. After 1 minute, add the beans and heat until warm throughout.
Combine the pasta with the marinara and top it off with capers, chopped olives, optional chili flakes, salt, and pepper. Enjoy!

Day 11

Breakfast:

Chickpea Fritters

1/4 cup Garbanzo bean flour
1/4 cup Water
3/4 tsp Fresh chives
1/2 cup Frozen green peas
1/4 tsp Apple cider vinegar
1/8 tsp Dried parsley
1/8 tsp Dried oregano
salt & pepper to taste (optional)

Method:

Mix together flour and water to make a smooth batter. Add in the seasoning and spices and set aside for as long as you have.
Wash and chop the fresh chives, set aside.
During this time, defrost the frozen veggies according to package instructions. Set aside.
When you’re ready to eat, add the apple cider vinegar, mixed vegetables and fresh herbs to the flour mixture. Stir to combine.
Heat a large non-stick pan on fairly high heat. You can add a little water to prevent sticking otherwise use none. You want a sizzle when the fritter goes in.
Add a large spoonful of batter and cook for about 2-3 minutes on each side until golden brown and cooked through. You can place them on a lined baking tray in the oven to keep warm whilst you make more. You will need to do this in batches.
Serve with salads, dips, whatever you fancy, depending on the flavor combinations you like.

Lunch:

Broccoli "Cheese" Baked Potato

2 small russet potato
1 cup frozen broccoli
1/2 cup hummus
1 tbsp nutritional yeast
1/4 turmeric
1/4 tsp mustard
1 green onion
salt & pepper to taste

Method:

Wash the potatoes. With a fork, poke holes all over potatoes.
Microwave the potatoes on high for about 8 minutes, or until tender all the way to the center. Carefully make a slice and open the warm potatoes.
Next, microwave frozen broccoli until warm.
Stuff the potatoes with hummus, broccoli, and top with nutritional yeast and turmeric. To make a dressing, mix the nutritional yeast, turmeric, hummus, optional mustard, and just enough water to thin the hummus into a dressing consistency.
Add salt and pepper to taste.

Dinner:

Rice "N Beans Collard Burrito

1/2 can No-salt canned black beans
2 tbsps Walnuts
2 leaves Collard greens
1 cup Frozen brown rice
1/4 cup Low-sodium salsa
salt & pepper to taste
cayenne pepper to taste
olive oil to taste
pickled jalapenos to taste (optional)
1/4 Avocado
cumin to taste
salt-free chili powder to taste (optional)

Method:

Rinse and drain the beans. Rinse all produce. Chop walnuts. Remove the tough stem at the end of the collard leaves.
Heat the beans and rice on the stove or in the microwave. Add salt, pepper, spices, and a touch of olive oil to taste, if desired. When heated throughout, stir in the walnuts and salsa.
Add the mixture to the middle of the collard leaf. For more flavor, add the optional ingredients (jalapenos, avocado) in here.
Roll up like a burrito and enjoy!

Day 12

Breakfast:

Blueberry Bliss Bowl

1 scoop of 22 Days Strawberry Protein Powder
1 cup almond milk
1 1/2 frozen banana
1 cup frozen blueberries
1 tbsp chia seeds
1/2 cup fresh blackberries

Combine all ingredients in a high-speed blender and enjoy! Top with fresh fruit and granola (optional)

Lunch:

Dear Prudence Sandwich

1/2 avocado
1/2 tomato
2 slices bread (whole-grain or gluten-free)
1/4 cup hummus
1/2 cup spinach
1/4 cup pistachios

Method:

Produce Prep- Rinse the avocado and tomato until clean. Slice the tomato across, horizontally, into circle-shaped slices. Cut the avocado in half and remove the pit.
Toast the whole grain bread for some extra crunch, or use it as is. Spread half the avocado on one piece of toast and a couple of tablespoons of hummus on the other slice.
Add about ½ cup spinach and ½ a tomato to the sandwich. Enjoy it with pistachios on the side (or, if you're feeling adventurous, put them in the sandwich).

Dinner:

Lentil Caponata

1/2 can canned lentils
1/2 tsp Italian seasoning blend
1 Red pepper
3 Roma tomato
1 Zucchini
3/4 tsp Balsamic vinegar
1 Whole wheat pita
1/2 clove Garlic (optional)
3 Canned artichoke hearts (optional)
salt & pepper to taste (optional)

Method:

Rinse the lentils, then mix in the Italian seasoning and heat the lentils in a microwave or on the stove until warm.
Produce Prep: Rinse the red pepper, Roma tomato and zucchini and dice each into uniform sized pieces. Peel and mince the garlic, if using.
Mix the veggies in with the lentils. Continue cooking, or keep them raw.
When finished cooking, mix in the balsamic vinegar and artichokes, if using. Add salt and pepper to the veggie mixture according to your preferences.
If eating with a pita, you can eat the pita at room temperature or heat it briefly. Scoop it up or add it into the pita pocket, or eat alone as a nutritious, whole food meal.

Day 13

Breakfast:

Banana Bread Overnight Oats

1 cup almond milk
1 scoop 22 Days Peanut Butter Protein Powder
1/2 cup rolled oats
1 banana
1/4 tsp cinnamon
2 tbsp unsalted sunflower seeds

Method:

The night before, mix almond milk, protein powder, and rolled oats
In the morning, mash the bananas and add to the oatmeal mixture along with the cinnamon. Mix all together.
Sprinkle with sunflower seeds

Lunch:

Mung Bean Noodles With Mixed Ginger Veggies

2 ounces Mung bean fettucine
1 cup Frozen cauliflower
1 cup Frozen broccoli
1 tbsp + 2 tsps Water
1 tsp Low-sodium soy sauce/tamari
2 tbsps Peanut butter
1/4 tsp Ground ginger
1/4 tsp Apple cider vinegar
1/2 cup Frozen kale
sesame oil to taste (optional)

Method

Cook the mung bean fettucine according to directions on the package.
Add the frozen cauliflower and frozen broccoli to a heated pan with a little bit of water to prevent burning. Heat over medium or medium-low. Cover.
In a bowl, whisk together the soy sauce/tamari, peanut butter, ground ginger, apple cider vinegar, and water. Whisk for a good 60-90 seconds to completely combine the water and peanut butter. Add a touch of sesame oil, if you have it, for extra flavor. Adjust the water measurement to make it thinner.
Add the frozen kale to the hot pan with the veggies. Stir and continue heating until everything is hot.
Plate the pasta with a generous helping of veggies and a drizzle of the peanut butter sauce on top.

Dinner:

Winter Citrus Spinach Salad With Avocado, Vinaigrette & Toasted Hazelnuts

1 cup Frozen quinoa
3 tbsps Hazelnuts
1/4 Avocado
1/4 Grapefruit
1/4 Pomegranate
3 cups Spinach
1/4 cup apple cider vinaigrette

Method

Cook the quinoa. Follow the package instructions to defrost and heat the cooked quinoa but don't over heat the quinoa since you will need to cool them when you assemble the salad. Set the quinoa aside. Chop the hazelnuts, if necessary. Lightly toast for just a minute on a warm, dry pan over medium heat.
Produce Prep- Rinse all the produce. Cut the avocado lengthwise around the pit, twist each side to separate. Peel the grapefruit and chop into small, bite-sized pieces. Roll the pomegranate to loosen the seeds, then score around the outside with a small knife to make it easier to open into halves. Place the pomegranate halves over a container like a bowl with the seeds facing down and push the seeds out by squeezing a little on the skin and also using your hand.
Once ready to eat, combine the quinoa, spinach, pomegranate seeds, grapefruit, avocado and hazelnuts. Toss and drizzle fat-free vinaigrette on top. Add freshly cracked black pepper for extra flavor.

Day 14

Breakfast:

Raisin Toast With Almond Butter & Jam

1 slice Cinnamon raisin Ezekiel bread
1 tbsp Almond butter
1 tbsp Berry jam

Method:

Toast the cinnamon raisin Ezekiel bread, and then spread it with almond butter and berry jam!

Lunch:

Strawberry Spinach Salad with Roasted Brussels Sprouts & Creamy Vinaigrette

1/4 cup quinoa
1 cup brussels sprouts
2 tsp pumpkin seeds
1 clove garlic
1 tsp balsamic vinegar
3 tbsp pomegranate juice
1 cup fresh strawberries
2 cups spinach
2 tbsp walnuts

Method:

Cook the quinoa according to package.
Preheat the oven to 400°F/200°C. Rinse the Brussels sprouts. Cut off the tough ends, and then slice each into quarters. Drizzle with olive oil (or skip for an oil-free version), and sprinkle with salt and pepper. Lay the Brussels sprouts halves face up on a baking sheet and cook for for 20 minutes, flipping halfway through cooking time.
Blend the pumpkin seeds, garlic, balsamic vinegar and pomegranate juice until smooth and creamy in blender or food processor.
Rinse and slice the fresh strawberries, removing the green stems and leaves.
To plate: Spread the quinoa on the plate first, and drizzle a little dressing over it. Then, top with spinach, fresh strawberries, Brussels sprouts and walnuts. Pour the remainder of the dressing over the whole salad, and enjoy!

Dinner:

Costa Rican Casado with Cashew "Cheese"

1/4 cup brown rice
1 tbsp water
1/4 rred pepper
1/2 cup no-salt canned black beans
1 pinch salt
2 tbsp unsalted cashews
1 tsp nutritional yeast
1 pinch garlic powder
1 pinch cumin
1 pinch salt-free chili powder
1 pinch paprika
2 cups mixed greens
1/4 lime
1/4 avocado

Method:

Cook the rice according to package
Rinse the red pepper, remove stem and seeds, and slice into strips. Drain and rinse the no-salt canned beans. Heat the beans in a saucepan on the stove over low-medium heat or in the microwave.
In a high-speed blender, combine unsalted cashews, nutritional yeast, salt, garlic powder, cumin, chili powder, paprika, chipotle peppers in adobo sauce, and water. Blend until completely smooth, streaming in more water as needed to reach desired consistency.
Arrange cooked brown rice, warmed beans, and mixed greens on a plate. Top mixed greens with sliced red peppers and a squeeze of lime. Drizzle cashew “cheese” over rice and beans.

Desserts (optional)

Vegan Peanut Butter No-Bake Cookies

2 cups rolled oats
1 scoop 22 Days Vanilla Protein Powder
1/2 cup maple syrup
1 tsp pure vanilla extract
1/4 cup almond milk
1/2 cup all natural peanut butter
1/3 tsp sea salt

Method:

In a medium bowl, combine thee rolled oats and protein powder. Mix together.
In a small sauce pan combine he almond milk, peanut butter, syrup, vanilla extract, and salt. Place on stove top over medium-low heat, stirring occasionally.
Once everything is completely dissolved and combined, pour this mixture over the oats and protein.
Mix together with a spoon until combined.
Place the batter in the fridge for 10 mins to set. This step is a must to get the perfect cookie size.
Spoon a dollop of chilled batter into a paper lined baking sheet. From the cookie into desired shape and size.
Before serving, we suggest adding the pan to the freezer for 10 mins or so. This will allow them to keep their shape and not fall apart.
Store any leftovers in an air tight container in the fridge.

Strawberry Nice Cream