A Guide To Going Vegan For 22 Days

The 22-Day Vegan Diet, also known as the 22-Day Revolution, is a vegan diet and lifestyle plan created by exercise physiologist Marco Borges. The diet was popularised by Beyoncé, who wrote the foreword for Borges' book, 'The 22-Day Revolution', and has also launched a vegan meal planning app and food line with him. The diet involves eating only plant-based foods and eliminating meat, dairy, and other animal products, as well as gluten and soy. The idea is that it takes 21 days to change a habit, so by day 22, you will have formed a new habit of eating a healthy, plant-based diet. The 22-Day Vegan Diet has been tried by several journalists, who have reported positive effects such as weight loss, increased energy, and improved skin.

What to eat

The 22-Day vegan diet is a plant-based diet that involves avoiding meat, dairy, eggs and other animal products, as well as gluten and soy. The diet is based on the idea that it takes 21 days to change a habit, so by going vegan for 22 days, you can reset your eating habits and adopt a more plant-based diet.

Breakfast

• Granola with berries
• Almond butter on toast with berries
• Juices, such as kale, spinach, apple and pineapple
• Tofu scramble
• Avocado on toast with chilli pepper

Lunch

• Walnut tacos
• Vegetable curry
• Gluten-free pasta
• Vegan BLATs (vegan BLTs with avocado and eggless mayonnaise)
• Edamame & Veggie Rice Bowl
• Citrus Lime Tofu Salad
• Falafel Salad with Lemon-Tahini Dressing
• Vegan Eggplant Parmesan
• Veggie stir fry
• Mushroom and kale tacos
• Lentil chilli and salad

Dinner

• Beefless Vegan Tacos
• Veggie curry
• Lo Mein with Shiitakes, Carrots & Bean Sprouts
• Vegan Kale Caesar Salad with Tofu Croutons
• Vegan Cream of Mushroom Soup
• Creamy Vegan Butternut Squash Carbonara
• Rainbow Veggie Spring Roll Bowl
• Curried Sweet Potato & Peanut Soup
• Summer Vegetable Sesame Noodles
• Mushroom-Quinoa Veggie Burgers
• Vegan White Bean Chilli
• Roasted Butternut Squash & Pear Quinoa Salad
• Dan Dan Noodles with Spinach & Walnuts
• Thai Tofu & Vegetable Curry with Zucchini Noodles
• Use-All-the-Broccoli Stir-Fry
• Roasted Root Veggies & Greens over Spiced Lentils

Snacks

• Hummus and carrots/cucumber/crackers
• Oreos
• Movie theatre popcorn
• Coconut ice cream
• Fruit
• Nuts

What to avoid

The 22-day vegan diet is a challenge that can help you develop healthier eating habits and incorporate more plant-based foods into your diet. However, there are several things you should avoid during these 22 days to stay on track and achieve your desired results.

Firstly, it is important to avoid all animal products, including meat, seafood, dairy, eggs, and honey. This means no more steak dinners, cheese-loaded salads, or eggs for breakfast. Instead, you'll be exploring creative alternatives, such as vegan cheese, milk, and meat substitutes.

Secondly, the 22-day vegan diet also recommends avoiding gluten and soy. Gluten is often found in bread, pasta, and baked goods, so you'll need to opt for gluten-free alternatives. As for soy, say no to soy sauce and soy milk during this period.

Thirdly, alcohol is off the menu for these 22 days. This may be challenging if you're used to enjoying a glass of wine with dinner or a beer with friends, but there are plenty of non-alcoholic alternatives to explore, like seltzer or creative mocktails.

Lastly, it's essential to steer clear of processed foods. This includes anything that comes in a package, like chips, cookies, or frozen meals. Instead, focus on whole foods like fruits, vegetables, legumes, and grains.

Remember, the goal of this challenge is to eat clean and develop healthier, more sustainable eating habits. By avoiding these foods, you'll be well on your way to achieving the benefits of a plant-based diet, which may include weight loss, improved energy, clearer skin, and better sleep. Good luck on your vegan journey!

Vegan alternatives

The 22-day vegan diet, also known as the 22-Day Revolution, involves eating only plant-based foods and cutting out meat, dairy, eggs and other animal products. This can be a challenge for those who are used to eating animal products, as it requires a significant shift in eating habits and can be difficult to find vegan options when eating out. However, there are plenty of vegan alternatives that can be just as delicious and satisfying.

One alternative is to create your own vegan meals at home. This can be a fun and creative way to explore new ingredients and recipes, and there are plenty of resources available online and in cookbooks to help you get started. For example, you could try making vegan tacos by swapping out the ground beef for crumbled tofu, or creating a vegan BLT with roasted shiitake mushrooms as a natural bacon alternative. There are also many vegan cheese alternatives available, such as cashew-based cheese, which can be used to make pizza or eggplant Parmesan.

If you don't have the time or inclination to cook, there are also meal delivery services that offer vegan options, such as Purple Carrot, Veestro and Prime Roots. These services provide either meal kits or prepared meals, which can be a convenient way to ensure you're getting a balanced vegan diet without having to spend hours in the kitchen.

In addition to food choices, it's important to be mindful of your vitamin intake when following a vegan diet. Vitamins B12, D and calcium are commonly found in animal products, so you may need to take supplements or include vitamin-rich foods in your diet, such as dark leafy greens for calcium and fortified breakfast cereals for vitamin D.

Finally, remember that the 22-day vegan diet is meant to help you build new, healthier habits. So, if you're craving a particular food or ingredient, try to find a vegan alternative that will satisfy that craving. For example, if you're craving something crunchy and salty, instead of reaching for a bag of chips, try baking some kale chips or roasted chickpeas. With a little creativity and experimentation, you can find vegan alternatives that will leave you feeling nourished and satisfied.

Benefits

The 22-Day Vegan Diet, also known as the 22-Day Revolution, was made famous by Beyoncé, who wrote the foreword to the book outlining the diet and went on the diet herself. The diet is based on the idea that it takes 21 days to change a habit, so by day 22, you will have formed a new habit of eating a healthy, plant-based diet.

The 22-Day Vegan Diet has been credited with a wide range of benefits, from increased energy to weight loss. Here are some of the most notable advantages:

• Weight Loss: Many people who have tried the 22-day vegan diet have reported significant weight loss. One person lost 15 pounds, while another lost 8 pounds in just 3 weeks.
• Increased Energy: Several people who followed the diet reported having more energy and feeling less sluggish. One person even reported that coffee became an option rather than a necessity.
• Improved Skin: Some people who tried the diet noticed improvements in their skin, although these changes may take longer than 22 days to become apparent.
• Better Sleep: Some followers of the diet, such as Beyoncé herself, have reported getting better sleep while following the 22-day vegan diet.
• Improved Digestion: The diet has been linked to improved digestion and a reduction in feelings of bloating.
• Healthier Eating Habits: The 22-day vegan challenge can help reset your eating habits and encourage you to incorporate more plant-based, whole foods into your diet.
• Cost Savings: Preparing vegan meals at home can save you money on groceries and eating out.
• Environmental Benefits: Adopting a plant-based diet, even if only for 22 days, can positively impact the environment, as animal agriculture is a major contributor to greenhouse gas emissions.
• Improved Workout Performance: Some people who followed the diet reported improved performance during workouts, including setting personal records in running and group classes.
• Reduced Cravings: The diet can help reduce cravings for animal products, such as dairy and eggs, and increase your preference for plant-based options.

While the 22-day vegan diet may not be for everyone, it can be a great way to reset your eating habits, incorporate more plant-based foods into your diet, and potentially experience a range of health and wellness benefits.

Challenges

The 22-day vegan diet, also known as the 22-Day Revolution, was made famous by Beyoncé, who wrote the foreword to the book outlining the diet plan. The diet involves eating only plant-based foods and cutting out meat, dairy, eggs, gluten, and soy. While this diet has been touted as a way to improve health and lose weight, it also comes with its own set of challenges. Here are some of the common challenges people may face when attempting the 22-day vegan diet:

Initial Hunger and Cravings

The first week of the diet can be the most challenging, with many people reporting feelings of hunger and strong cravings for non-vegan foods. It may take some time to adjust to the new diet and find vegan options that are satisfying and filling.

Time Commitment

Preparing vegan meals can be time-consuming, especially for those who are new to the diet. It may take longer to plan meals, shop for ingredients, and prepare vegan dishes, which can be a challenge for those with busy schedules.

Social Challenges

Eating out at restaurants or attending social events can be difficult when following a vegan diet. Many people find it challenging to find vegan options on menus or to resist non-vegan foods at social gatherings. This can make it hard to stick to the diet and may require careful planning and preparation.

Cost

Purchasing vegan specialty foods and ingredients can be expensive. While it is possible to find affordable vegan options, the initial switch to a vegan diet may require an investment in new foods and kitchen staples.

Lack of Familiarity

For those who are used to eating meat and dairy, a vegan diet can be a significant departure from their normal eating habits. It may take time to become familiar with new ingredients, cooking methods, and flavour profiles.

Nutrition Concerns

A vegan diet can be healthy, but it is important to ensure proper nutrition. Some people may find it challenging to get enough protein, healthy fats, and certain vitamins and minerals, such as vitamin B12, calcium, vitamin D, and iron, which are typically found in animal products.

Despite these challenges, many people who have tried the 22-day vegan diet report positive outcomes, including weight loss, increased energy, and improved digestion. It is important to approach the diet with an open mind and be prepared for some adjustments along the way.

Frequently asked questions