Our May 2016 Challenge will be a Plant-Based, Meatless Eating Challenge. We are going to focus on eating fruits, vegetables, nuts, seeds, etc. I want you to focus on food with life in it to improve our health and wellness. That’s right, living foods. These foods are full of fiber, nutrients, anti-oxidants, healthy carbs and more. I will be posting resources and recipes here on the blog and on Facebook all month to help you stay on track. I’ve got a whole list of meal plans, recipes and other resources below to get you started.
Are you in? Leave us a comment below and let us know.
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. Smoothies count!!
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 our plant-based meals, we will eat;
- 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, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn. (Avoid white, refined flour)
- 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: tofu, nut “milks”, tahini, natural/plant-based sweeteners (in moderation), seitan, vinegar, seasonings, salt, herbs and spices.
Cut it OUT: Foods we aren’t eating for our Plant-Based meals: Fried foods, food smothered with butter, fast food, meat (of course), dairy, artificial sweeteners (especially in drinks), white rice, white flour, 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 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
- 80 Hearty Vegetarian Meals Even Meat-Eaters Will Love from Country Living
- 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, chronic illness, allergy 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 starting any eating plan.