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I’ve been wanting to do this for a while, but I had to make sure I was ready to follow through with it myself. I’m finally ready! For the next week, I challenge you to eat one serving of veggies at every meal and snack. You read that correctly, every single meal and snack! The rules for the challenge are as follows:
- Eat 1 serving of veggies at every meal and snack.
- If you do not currently eat a lot of vegetables, then you may substitute one serving of fruit for a serving of veggies at some of your snacks and meals.
- Veggies can be fresh or frozen.
- A serving of veggies does NOT count if it is drenched in butter, cheese, or ranch dressing. (e.g. spinach casserole, broccoli with cheese sauce, salad with ranch dressing)
- Veggies can be seasoned with any herbs, spices, or sodium free seasonings.
- Veggies can be raw, baked, broiled, sauteed (small amount of oil, cooking spray would be better), steamed, food processed, added to smoothies, and any other healthy preparations you can think of (please comment below if I’ve left something out).
- Salads do not count if they are drenched in ranch, bleu cheese, thousand island, or any other creamy, high calorie dressings.
- On the salad note, I’m going to have to disqualify iceberg lettuce as a veggie. But you can use it as a bed for other vegetables!
- Veggies can be paired with hummus, Greek yogurt, natural nut butter, or any other healthy dip choices that you can think of. (Comment below with any recipes you may have.)
- If you miss having a veggie at one meal or snack, you can double up on veggies at the next one.
For lists of vegetables and serving sizes, check out choosemyplate.gov.
And finally, I’ll leave you with some tips to sneak veggies in to your daily diet:
- Add veggies to an omelette. (e.g. spinach, mushrooms, peppers, onions, tomatoes)
- Have a mixed veggie salad with your breakfast like this one.
- Add veggies to your pizza. (I’m not condoning the consumption of pizza, but if you do eat it, at least add some veggies!)
- Add avocado, lettuce, tomato, cucumber and/or onion to a sandwich.
- Add frozen broccoli to a smoothie. I promise you can’t taste it!
- Go old school and have ants on a log. Spread a natural nut butter on celery sticks and top with raisins. Or have ladybugs on a log and top it with dried cranberries.
- Have a big salad. Toss spinach, peppers, onions, avocado, tomatoes, and any other veggies you want with lemon juice or a light vinaigrette dressing.
- Cut up some carrots, cucumbers, or peppers and dip them in hummus.
- Cut up some carrots, cucumbers, or peppers and dip them in Greek Yogurt dip. (mix 1 cup plain Greek yogurt, lemon juice to taste, garlic to taste, and dill to taste)
I would love vegetable and recipe suggestions. We tend to stick with what is familiar to us, so I want to hear what kind of veggies are consumed around the world!