This month we are doing a Plant-Based, Meatless Eating Challenge. We are going to focus on eating fruits, vegetables, nuts, whole grain foods, seeds, plant-based meat substitutes, etc. That’s right, living foods. These foods are full of fiber, nutrients, anti-oxidants, healthy carbs and more. Plant foods can be great for weight loss, especially low calorie, high fiber foods, like greens, beans and celery.
Don’t worry, we’re not going completely meatless.
Daily goals for this month’s challenge:
1) Go Meatless Every Monday. No fish, chicken, beef, pork, etc. No flesh foods.
2) Tues – Sun – Make at least one meal each day All Plant Based – Breakfast, Lunch or Dinner.
We will post resources and recipes here on the blog and on our social media channels all month to help you stay on track. We will also post a printable list of breakfast, lunch and dinner ideas each week on Mondays to jumpstart your search for plant-based recipes.. The list for Week 1 is available below, along with a list of free meal plans, books and other resources to get you started. You don’t have to eat the recipes on the list. They are just provided to get your started.
The fun starts on Monday, March 6th!
“I’m going Meatless in March with @blackweightloss! #PlantPowered #BWLW”
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If you have any food allergies, digestion issues related to produce or medical issues* that don’t allow you to eat in this way, this isn’t the challenge for you. For example: If you are on medication that limits your intake of vegetables or have a digestive disorder, this may not be the challnege for you. If you are a diabetic or have blood pressure issues, discuss the pros and cons of a plant-based diet with your doctor or a nutritionist before trying this challenge. (Medicial Disclaimer Below)
Create wholesome, healthy plant based meals. What you ultimately eat in your meatless meals is up to you and your needs. Here are some suggestions:
- All fruits. These can be fresh, frozen, dried, juiced or canned.
- All vegetables and leafy greens. These can be fresh, frozen, dried, juiced or canned.
- All whole grains – Examples: whole wheat (unbleached), brown rice, quinoa, oats, oatmeal, whole grain cereal, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn. (Avoid white, refined flour if you can)
- All nuts and seeds – Examples: walnuts, peanuts, almonds, soynuts, pecans, pinenuts, pumpkin seeds, etc.
- All legumes. That means BEANS of all kinds.
- Quality vegetable oils, like olive, avocado, coconut oil, grapeseed and sesame.
- Beverages: spring water, distilled water, brewed tea, freshly made juice and smoothies that you make yourself, etc. However, you should focus on increasing your water intake if you haven’t been drinking enough. Give your body a rest from the dye, additives, added sugars and chemicals in many drinks.
- Other plant-based foods/condiments: meat substitutes (like seitan), tofu, nut “milks”, tahini, natural/plant-based sweeteners (in moderation), seitan, vinegar, seasonings, salt, herbs and spices.
Foods to avoid or at least cut back on: Fried foods, food smothered with butter, fast food, meat (of course), artificial sweeteners (especially in drinks), alcohol and processed sugar.
Curious about Vegetarianism or Veganism? Go ALL Out and make all of your meals plant-based. Give it a try for one week or four. The choice is up to you.
Meal Ideals for Week 3
(Printable PDF Files – Right Click to Save)
We are also hosting a DietBet this month – $30 Bet – Lose to Win!
Meal Plans to help you get started:
- Check out our free 4 week vegetarian meal plan for recipes and a shopping list.
- Eating Well Magazine’s 28 Day Vegetarian Meal Plan
- Eating Well Magazing’s 28 Day Meatless Challenge Meal Plan
- Sample Vegetarian Meal Plans from Livestrong
- PETA’s Two Week Vegan Meal Plan
- The Daniel Plan – A great updated version of what many know as the Daniel Fast. Faith Based. This site offers a lot of resources for free!
- Oh My Veggies Meatless Meal Plans – A treasure trove of meatless meal plans for 4
- Easy Weekly Meal Plan from Whole Foods
- Vegetarian Meal Plan from Diabetes.org
Recipes and Articles
- 10 Awesome Benefits of Eating a Plant Based Diet
- Vegetarian Protein Myths
- 80 Hearty Vegetarian Meals Even Meat-Eaters Will Love from Country Living
- 41 Vegan Salads That Will Actually Fill You Up
- Vegan Soul Food Recipes
- Recipes from VegWeb.com
- 100 Vegetarian Recipes from Cooking Light
- 41 Easy Vegetarian Recipes from Real Simple
- Meatless Monday Campaign
- Vegetarian Protein Myths: Does a Plant Based Diet Contain Enough Protein?
- 5 Reasons That a Plant-Based Meals are Perfect for Weight Loss
- Veganism Found to Be the Best Diet for Weight Loss – Eat This
*Medical Disclaimer: If there is any reason why you should not change your diet and how you normally eat due to an ailment, pregnancy, blood sugar issues, chronic illness, allergies or other medical issue, Do Not participate in this challenge. If you have trouble digesting raw or cooked fruits and veggies, this is not the challenge for you. When in doubt, speak with your doctor before joining any weight loss challenge or before starting ANY eating plan/diet.