كتاب 22Days-Vegan-Chall

DAY 1 BREAKFAST: Vanilla chia pudding with 1 cup fresh berries LUNCH: Crunchy red cabbage and green apple sesame slaw with 1 cup steamed, cubed sweet potato (or 1 small sweet potato, baked) AFTERNOON SNACK: 1/4 cup hemp hummus with fresh vegetables (carrots, celery, romaine leaves, bell pepper, etc.) DINNER: Black bean and quinoa salad with quick cumin dressing DESSERT: Dark chocolate DAY 2 BREAKFAST: Smoothie with 1 cup almond milk, 1 large frozen banana, 1-2 tablespoons almond butter, 1 serving of 22 Days protein powder, and a heaping cup of leafy greens (spinach, chard, kale, etc.) LUNCH: 1 brown rice tortilla (Food For Life brand) or two gluten free corn tortillas with 1/4 cup hemp hummus, fresh or roasted red bell pepper, sliced cucumbers, and a handful of greens. Serve with steamed vegetables as desired, or a small side salad. AFTERNOON SNACK: 22 Days bar DINNER: Zucchini Pasta with Cherry Tomatoes, Sweet Potato, Basil, and Hemp “Parmesan” DESSERT: Banana soft serve DAY 3 BREAKFAST: Quinoa breakfast porridge with 1 cup fresh berries LUNCH: Large salad with at least three cups of greens, whichever veggies you like, 3 tablespoons pumpkin or hemp seeds, and a dressing of choice (from the dressing options in the recipe index). AFTERNOON SNACK: 4 tablespoons hemp hummus with fresh vegetables (carrots, celery, romaine leaves, bell pep-per, etc.) DINNER: Small baked sweet potato (instructions below) with a tablespoon of melted coconut oil, half a cup of organic black beans, and steamed greens as desired (or a fresh side salad) DESSERT: 2 raw brownie bites DAY 4 BREAKFAST: 22 Days Peanut Butter & Chocolate Chip Nirvana bar, fresh fruit salad as desired LUNCH: Golden harvest kale salad with 1/2 cup organic chickpeas AFTERNOON SNACK: 1 oz. almonds and a few tablespoons raisins DINNER: Quick white bean and summer vegetable pasta (prepare with quinoa or brown rice pasta) DESSERT: 2 raw vegan vanilla macaroons
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من الدايت واللياقة البدنية الدايت باللغة العربية - مكتبة كتب اللياقة البدنية والصحة العامة.