Habit Changing: 22 Days

In the interest of creating—and maintaining—new habits, we turned to 22 Days, a pretty awesome and free service that helps—day-to-day—change bad nutrition and fitness habits and empower you to create new ones. Exercise physiologist/trainer Marco Borges founded his company 22Days Nutrition to make the kind of raw, vegan, organic protein and energy bars and shakes he actually wanted to consume. From there, he created his eponymous challenge, which is meant to help you start new healthy habits.

The Marco Borges Challenge

Marco’s online program allows you to choose a lifestyle—vegan, vegetarian or carnivore—and how much weight you’d like to gain or lose. Then, diet tips, recipes, exercises and empowerments are emailed to you daily.

“It takes 21 days to make or break a habit…with 22 days, you’ve found the way.”

The idea is that over the course of the plan, you’ll adopt a few good habits (exercise and diet) and through replacement,
eliminate a few that aren’t so great.

As Marco explains: “The concept behind 22Days is about empowering people with the tools they need for healthy living. Hence, our tagline, ‘It takes 21 days to make or break a habit…with 22 days, you’ve found the way.’ You don’t think twice about brushing your teeth in the morning or showering. Because it’s a habit. You can create the same habit with a workout or eating well.”

Our Favorite Features

Meal Plans & Shopping Lists

On the challenge, you’ll get daily emails with the proposed meal plan to help you stay on track. From an energy bar and a piece of fruit for breakfast to a quick and easy recipe for a bean and quinoa bowl for dinner, the menus are tasty and easy-to-follow. The shopping list helps you stock your pantry and fridge for the challenge (so there’s no turning back).

Power Bites & Enlightenment

In addition to the practical stuff, Marco offers daily doses of inspiration to those on the challenge through his “power bites” and “enlightenment” soundbites. Information can include anything from how to get back on the wagon if you feel you’ve gone off, to medical factoids on the benefits of physical activity for women and so forth.


Marco’s bars are all vegan, organic and raw, and the flavors are pretty delicious.

Marco’s Protein Shake

Marco lends us one of his favorite “simple but great” protein shake recipes: 1 1/2 cups of almond milk, 1 frozen banana, 2 scoops of protein. Blend, enjoy!