Our focus for March 2020 will be eating more nutrient-rich, fiber-rich plant foods. That means lots of vegetables, fruits, nuts, unrefined whole grain foods, seeds, beans, healthy plant-based meat substitutes, etc.
Do you have to go completely Vegan or completely cut out meat for this challenge? NO! It’s up to you to decide just how meatless you want to be.
Join us! Goals for this month’s self-guided challenge:
- Commit to going Meatless Every Monday. No flesh foods. No chicken, beef, pork, seafood etc. We also suggest cutting out dairy to get the biggest impact.
- Tuesday thru Sunday – Eat at least one completely Plant Based, healthy meal each day – Breakfast, Lunch or Dinner.
- Share photos of your meals and snacks on social media with the challenge hashtag #BWLWMar
- Curious about Vegetarianism or Veganism? Go ALL Out and make all of your meals completely plant-based. Give it a try for one week… or the whole month. The choice is up to you. (IF you decide to go completely meatless, consider taking a Vitamin B12 supplement.)
Please note that if you want to eat fish, seafood, eggs or dairy, that is your prerogative. Feel free to do what works for you.
Check-in Daily for Accountability
Need Recipes?? Scroll down for a collection of great resources to help you get your started.
How is going meatless beneficial for weight loss and health?
Plant foods are great for weight loss, especially low calorie, high fiber foods, like greens, beans and celery. These foods are full of fiber, nutrients, anti-oxidants, healthy carbs and more. Fiber rich food can be very filling, thus keeping you satisfied for hours. Fruit can be a great substitue for candy and cookies. On a low carb plan or worried about sugar intake due to blood sugar issues? Focus on low glycemic index fruits and veggies.
Want to join us? Are you in? Leave us a comment below and let us know. The fun starts on Sunday, March 1st!
“I’m going Meatless in March with @blackweightloss!
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Note: 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 due to vitamin K 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. 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 cut back on: Fried foods, food smothered with butter, fast food, high sodium foods, meat (of course), artificial sweeteners, alcohol and processed/refined sugar. Stay away from Vegetarian and Vegan junk food as much as you can. i.e. If you have a vegan cookie, it’s still a cookie.
There are tons of plant food focused recipe sites online and recipe books to choose from.
Meal Plans to help you get started:
- Eating Well Magazine’s 7- Day Clean Eating Vegetarian Meal Plan – 1200 calorie version – 1500 calorie version
- Eating Well Magazing’s 28 Day Meatless Challenge Meal Plan
- Sample Vegetarian Meal Plans from Livestrong
- PETA’s Two Week Vegan Meal Plan
- Plant Based on a Budget’s Free Meal Plans
- 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
- Whole Foods Market’s Plant Based Meal Plan
- Easy Weekly Meal Plan from Whole Foods
- Vegetarian Meal Plan from Diabetes.org
Recipes and Articles
- 24 Meatless Lunch Recipes
- 27 Meatless Breakfast Ideas
- African American Vegan Starter Guide
- Laid Back Guide to Going Vegetarian
- How to Go Vegan
- 12 Tips for Becoming Vegan
- 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
- Vegan Pancakes
- Kale Berry Mango Green Smoothie
- Simple Healthy Vegan Breakfast Toast
- Farmers Market Vegan Breakfast Bowl
- Chickpea Flour Mini Frittatas
- Sweet Potato and Black Bean Chili
- BBQ Chickpea Lettuce Wraps
- Vegan Garlic Pasta
- Cauli-power Fettuccine “Alfredo”
- Super Duper Raw Power Salad
- Wild Rice Burrito Bowls
- Falafel Salad
- Vegetable Mac and Cheese
- Slow Cooker Lentil Rice Bowls with Plantain
- Vegan Poke Bowls
- Cauliflower Rice
- Spicy Black Bean Taco Salad
*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.
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