Have you heard of the 22 Days Nutrition Challenge? It all began when world-renowned vegan exercise physiologist Marco Borges (widely known as Beyonce’s personal trainer) decided to develop a nutrition-packed vegan meal guide for his clients to help them perform at their maximum physical potential.

Psychologists have said it takes 21 days to develop a habit. Therefore, Borges’ program requires participants to eat vegan for 21 days, with the idea being that on the 22, you achieve a “major breakthrough” and therefore commit to eating vegan long-term.

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For those interested in transitioning into a vegan diet, there’s no better time than the present. One in every ten Millennials considers themselves vegan these days, and six percent of Americans now identify as vegan. Top schools in America are offering plant-based items for their students to eat, and celebrities are also on board with eating for the planet. Check out these five awesome celebrities who tried Borges’s vegan challenge:

Marco Borges recommends eating plant-based foods that reduce inflammation, strengthen your immune system, and promote a healthy gut flora.

 Marco Borges

The famed creator of the program told Physician’s Committee that food items on his to-eat list include radishes for their immune-boosting properties, lemons for their ability to flush toxins from the body and their collagen-producing properties, and spinach because it’s one of the most nutrient-dense foods available. Pineapples got a shout-out because they’re packed with Vitamin C, and we’re particularly loving Marco’s berry recommendation right now because they’re in season for summer and help stabilize blood sugar, as well as boost brain health.

After switching to a plant-based diet, one of the first things Beyoncé noticed was a change in her energy levels. As she wrote to the Times in an e-mail: “At first it’s the little things I noticed: I had more energy.”

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The benefits of a plant-based diet need to be known,” Beyoncé wrote in an e-mail to the Times. “We should spend more time loving ourselves, which means taking better care of ourselves with good nutrition and making healthier food choices.”

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If you take a look at the sample 22-days Nutrition challenge meal plan, you’ll see that Beyonce was eating hearty breakfasts jam-packed with seasonal, nutritious fruits such as Strawberry Almond Oatmeal, Pumpkin Cranberry Muffins, and Blueberry Walnut Loaves. We’re huge fans of soaked oats because they’re easy to digest and while the nutritional values differ depending on what nut you’re eating, all nuts still contain properties that help lower cholesterol, protect against heart disease, and improve blood vessel function.

Record label executive and hip hop producer DJ Khaled tried the challenge and ended up loving the benefits he received for eating plant-based. 

Disney ABC/Flickr

“Safe to say I’m doing more than 22 days,” DJ Khaled wrote on his Snapchat (which PETA then retweeted). The famed DJ credited his vegan diet to increased levels of energy and lost nine pounds in the first week of the challenge by eating foods like Lebanese Lentils with Spiced Cabbage, Shiitake Mushroom Yellow Curry, Sesame Butternut Squash Rice, and Smoky Rosemary White Beans. However, if you’re just looking for a quick way to boost your energy and get on DJ Khaled’s level, we recommend trying out one of these vegan Energy Balls & Bites recipes.

Jennifer Lopez enjoyed the challenge and even told Ryan Seacrest that she continued to eat a plant-based diet after the 22 days were over.

Andrea Raffin/Shutterstock

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“I felt really good and I even stayed on with it a few more weeks,” she told Ryan Seacrest. Even though Lopez has since reintroduced fish back into her diet, she remains a fan of vegan eating. “But I’ve got to tell you I enjoy it. I enjoy eating that way. I never did. And I didn’t know how good you can feel when you put healthy stuff in your body.”

The Raw Foods described Lopez’s meal plan while on the diet as beginning with something like millet cereal and fruit for breakfast. An ancient and versatile seed, millet is a total pantry staple. Lopez then moved on to kale salad for lunch, and opted for zucchini-spiralised pasta with tomatoes for dinner. When Lopez was craving something sweet, her go-to favorite snacks were energy bars, which are quick and easy choices to help you refuel.

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When Jay Z announced that he was following a plant-based diet challenge, he wrote in Life and Times that “It just feels right!” We can get on board with that!

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“This all began a few months back when a good friend and vegan challenged me to embrace a ‘plant-based breakfast’ every day. It was surprisingly easier on me than I thought…” the rapper wrote on Life and Times. Huffington Post reported that on his 44th birthday, the day the 22 challenge started, he and his Lady Bey were then spotted dining at Cafe Gratitude. The couple enjoyed launching off the 22 days by feasting on a birthday meal of kale salad, curried lentils and corn tacos with chipotle butternut squash.

According to Shape, Jay Z also subsisted on oatmeal-based breakfasts topped with berries and nuts, or clean vegan protein smoothies. When he wanted to treat himself, he also loved noshing on peanut butter chocolate chip bars.

We’re delighted that these celebrities are proving to the world that going vegan comes with a slew of tangible and tasty benefits. If you want to eat like these five did, why not try making your own versions of their staples, like this Mesquite Avocado and Kale Salad? You can even treat yourself the way Jay Z loves to with these Peanut Butter and Chocolate Chip Oat Bars, or try some No-Bake Superfood Energy Bars that JLo would probably love.

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And remember, that’s only the beginning. If you’re excited to try more oatmeal recipes like the stars enjoyed, or more vegan fare tailored to your dietary preferences, make sure you check out our Food Monster App. With over 8,000+ vegan recipes to look through, the Food Monster app is available for both Android and iPhone. Subscribers also have access to the 10+ recipes added daily as well as cooking tips, so you’re sure to find something you love. Give it a try!

Lead image source: 22 Days Nutrition/Facebook

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