21-Day Vegan Challenge: Week Three

Week Three! At last, we have entered the home stretch. For many of you, this may very well land into Thanksgiving, and you have our permission to shorten up your challenge and have a turkey feast. For those of you just stumbling upon our vegan challenge, buckle up them straps and press on!

The recipes for Week One and Week Two are also available through the hyperlinks. You can read on to get the recipes for week three of our 21-Day Vegan Challenge

DAY 15
Breakfast
Zucchini Scramble
Makes 4  servings
Ingredients:

• 1/2 cup water
• 1 onion, chopped
• 1 garlic clove, minced
• 2 zucchini, diced
• 8 ounces firm tofu, cubed and then smooshed with a fork
• 1 teaspoon chili powder
• 1 tablespoon reduced-sodium soy sauce

Directions:
1. In a pan over medium heat, saute the onion in a tad bit of oil. Add the garlic and zucchini. Cook until zucchini is nearly done.
2. Add in the tofu, soy sauce, and seasoning. Stir very well to combine. Cook until piping hot.
3. Serve hot. You can eat this with some toast or fruit on the side.

Lunch

• Leftover curry from Week Two

Dinner

• Tofu Tacos

Snack

• 1 cup pineapple and 2 T pumpkin seeds

DAY 16
Breakfast

• Delicious and Healthy Protein Smoothie

Lunch

• Big-Ass Salad: 3-4 cups lettuce plus 1/4 cup each of broccoli, tomatoes, cucumbers, cauliflower, carrots, olives, celery, beets, and other crunchy good vegetables. Feel free to toss it in a oil-vinegar mix. Oh and you can top it with 3 ounces tofu and 1 tablespoon seeds

Dinner: Sloppy Joes with Coleslaw
Rainbow Coleslaw
Makes 6 servings
Ingredients:

• 2 cups shredded green cabbage
• 1 garlic clove, minced or pressed
• 1 tablespoon minced fresh ginger
• 1 tablespoon soy sauce
• 2 tablespoons apple cider vinegar
• 1/4 cup seasoned rice vinegar
• 2 tablespoons sesame seeds
• 2 tablespoons peanuts
• 1/2 cup finely chopped cilantro
• 1/2 cup finely chopped onion 
• 1/2 cup sliced celery
• 1 carrot, grated
• 2 cups shredded red cabbage
• 1/4 teaspoon ground black pepper

Directions:

1. Mix everything together and chill it in the fridge while you are making the sloppy joes!

Tempeh Sloppy Joes
Makes 4 
Ingredients:

• 1 cup water
• 1 small onion, chopped
• 1 green bell pepper, chopped
• 1 8-ounce package tempeh, crumbled into small pieces
• 1 8-ounce can tomato sauce
• 2 tablespoons ketchup (if you don't have this, just stick with the tomato sauce)
• 1 tablespoon honey
• 1 tablespoon apple cider vinegar
• 1 tablespoon vegan Worcestershire sauce
• 2 teaspoons prepared mustard
• 1/2 teaspoon garlic powder
• 4 multigrain hamburger buns

Directions:

1. Mix the honey, vinegar, tomato sauce, Worcestershire  sauce, mustard, garlic powder, and ketchup together in a small bowl.
2. Over medium heat, saute the pepper, onion, and tempheh together. Add in the sauce. If it's too thick, add 1 tablespoon of water at a time until it reaches a good consistency.
3. Top the buns with the mixture, add coleslaw and serve.

Snack: If you didn't put nuts on your salad, then you can have them here. If you did, then reach for fruit or vegetables.


DAY 17
Breakfast

• Choose Your Oatmeal

Lunch

• Leftover Sloppy Joes

Dinner
Spicy Thai Soup
Makes 6 servings
Ingredients:

• 1 tablespoon chopped fresh ginger
• 4 cups Vegetable Broth
• 2 teaspoons minced garlic
• 1/2 jalapeno pepper, seeded and finely chopped 
• 1 cup sliced mushrooms
• 1 cup chopped broccoli florets
• 1 cup packed finely chopped bok choy
• 1 green onion, finely chopped
• 1 tablespoon finely chopped cilantro

Directions:

1. Throw it all in a pot over medium heat.
2. Bring to a boil and reduce to a simmer.
3. Cook until all vegetab;es are tender.

Snack

• Baby Carrots, Celery and Cucumbers with 1/4 cup hummus

DAY 18 
Breakfast

• Apple Pie Protein Smoothie

Lunch

• Leftovers

Dinner

• Leftovers or a big salad.

DAY 19 
Breakfast
Pumpkin Pie Oatmeal
Serves 1
Ingredients:

• 1/2 cup oats
• 1/4 cup pureed pumpkin
• 1/4 tsp cinnamon
• 1/8 tsp ginger
• 1/8 tsp cloves
• 1 cup water

Directions:

1. Throw it all in a pot and cook it until the oats are done.

Lunch

• Leftovers

Dinner
Balsamic Zucchini Sandwiches
Serves 2
Ingredients:

• 2 zucchini, cut lengthwise into 1/2"-thick strips
• 4 cloves garlic, diced
• 1 tbsp balsamic vinegar
• 1 cup rinsed white kidney beans 
• 1 large red pepper, roasted 
• 2 whole wheat sandwich rolls 
• 6–8 fresh basil leaves
• 1/4 teaspoon black pepper

Directions:

1. Saute the zucchini and garlic in a pan over medium heat. 
2. Add the vinegar, beans, and red pepper.
3. Cook until hot. Garnish with pepper and basil.
4. Scoop into toasted buns.

DAY 20
Breakfast

• Peanut Butter Banana Smoothie

Lunch

• Leftovers

Dinner
Lettuce Wraps
Makes 6 
Ingredients:

• 3 ½ ounces tofu
• 1 garlic clove, minced
• 1 tablespoon fresh ginger, chopped
• 2 1/2 cups mushrooms, chopped
• 1 pound bean sprouts
• 1 large carrot cut into strips
• 1 head lettuce, romaine, butter, or iceberg
• ½ lemon juice
• 1 teaspoon soy sauce
• ¼ teaspoon red pepper flakes
• Salt and pepper to taste

Directions:

1. In a hot pan, cook the tofu, and all of the ingredients but the lettuce.
2. Scoop the filling into lettuce cups and serve.

Snack

• 1 cup baby carrots and 2 tablespoons hummus

DAY 21
Breakfast

• Delicious Smoothie

Lunch

• Leftovers

Dinner

• Go out to eat and celebrate!