Can I challenge you to add more nutrients & delicious…

Tempted by a Challenge?

This morning I joined a discussion about adding more plant based foods into the diet and the #eat30 challenge was mentioned. Before you get in a panic and think I am going to suggest you eat 30 different portions of fruit and vegetables in a day, haha (could you?) let me explain.

This challenge is not about eating 30 portions of fruit and vegetables a day! Instead, it’s based on the principles of the #eat30 challenge, which encourages you to focus on whole, unprocessed plant foods and to choose these over more processed and convenience foods. However, instead of just focusing on whole foods, this challenge is specifically designed to help you increase your intake of plant-based foods.

#Eat30 Challenge

The challenge is simple: for the next week, aim to eat at least 30 different plant-based foods. This might sound like a lot, but it’s actually easier than you might think. Remember, it’s important to make changes gradually and listen to your body’s needs. If you’re new to plant-based eating, you may experience a small amount of digestive grumbles temporarily as your body adjusts to the increased fibre intake. You could start by counting the plant-based foods you already enjoy.

Have a look at these groups and see which ones you already eat:

1. Fruits: Choose fresh or frozen fruits that are low in added sugars. You can eat a variety of fruits such as apples, berries, bananas, oranges, and grapefruits. Also try tinned in juice fruits such as pineapple, mandarin slices or fruit cocktail in juice.
2. Vegetables: Include a variety of colourful vegetables in your meals, such as leafy greens, broccoli, cauliflower, peppers, carrots, and sweet potatoes. You may hear me say ‘eat the rainbow’ – this is a great way of ensuring you get all the vitamins, minerals and antioxidants you need. Try red tomatoes, green kale, purple beetroot, orange carrots, yellow peppers, blue blueberries (okay, did you notice a fruit in there)!
3. Whole grains: Choose whole grains that are minimally processed, such as brown rice, quinoa, whole wheat bread (with added seeds & grains), oats, and whole grain pasta.
4. Proteins: Yes, of course there is plant based protein (most foods contain protein)! Choose from a whole range of beans, peas, lentils, nuts and seeds, or try tofu, tempeh or seitan. Oh, and quinoa whilst a grain is a complete protein so is a fantastic choice!
5. Healthy fats: Include healthy fats in your diet such as nuts, seeds, avocado, and olive oil.

Thirty plants?

If you still think eating 30 plant based foods in a week is a big ask, let’s break it down into chunks. To start the challenge, begin by making a list of plant-based foods you could add to your shopping list! Besides fruits and vegetables, this can include any whole grains, beans, nuts, seeds. Then, try to incorporate more of these foods into your meals and snacks throughout the day.

Challenge Ideas

Here are some ideas to get you started:

1. Start your day with a plant-based breakfast: Swap out your usual danish pastry or sugary cereal for a delicious bowl of porridge with fruit and nuts, a smoothie with spinach and berries, or avocado toast with whole-grain seeded bread.
2. Add veggies to every meal: Make sure you include at least one vegetable with every meal. This could be a salad, a side of roasted vegetables, or a stir-fry with lots of veggies.
3. Experiment with new recipes: Check out my recipes (they are all plant based), and try something new this week. This will help you discover new flavours and ingredients that you may not have tried.
4. Snack on plant-based foods: Keep a stash of nuts, seeds, dried fruit, or veggie sticks in your fridge, car, desk or bag for extra plant based snacks on the go.
5. Make simple swaps: Swap out processed (and/or animal products) for plant-based alternatives, like tofu in stir-fries, houmous in sandwiches (try it instead of mayonnaise), or oat milk in your coffee or smoothies.
6. Focus on whole foods: Try to choose mostly whole, unprocessed plant-based foods. This means buying the food as close to it’s natural state as possible.

More Plant Based Tips

1. Start with the basics: Begin by incorporating a variety of fruits, vegetables, whole grains, and beans into your meals. These are the foundation of a healthy plant-based diet and should make up the majority of your meals.
2. Mix it up: Vary your foods every day. Try new fruits and vegetables, experiment with different types of grains and beans, and incorporate herbs and spices to add flavour.
3. Think beyond salads (especially as there still appears to be a shortage in the UK): While salads are a great way to incorporate a variety of vegetables, there are plenty of other ways to eat plant-based foods. Try making soups, stews, stir-fries, or buddha bowls that incorporate a variety of ingredients.
4. Snack smart: Keep a variety of raw vegetables and fruit on hand for snacking. Nuts and seeds are also a great source of plant-based protein and healthy fats.
5. Plan ahead: Planning your shopping, your meals and snacks ahead of time can help you ensure that you’re getting a variety of plant-based foods throughout the day.

Why should I join the #eat30 challenge?

By incorporating more plant-based foods into your diet, you’ll be increasing your intake of important nutrients like fibre, vitamins, and minerals. Plant-based diets have also been linked to a reduced risk of chronic diseases like heart disease, type 2 diabetes, and certain types of cancer.

During this week, you can focus on incorporating more nutrient-dense whole foods into your meals, such as vegetables, fruits, whole grains, and plant based proteins. By participating in the challenge for a week, you can gain a better understanding of your own eating habits and how they affect your body. You may also notice some immediate benefits, such as increased energy, improved digestion, and better sleep. Use this week as an opportunity to experiment with new healthy recipes, try different fruits and vegetables, and discover which foods make you feel your best.

Remember, the goal of the #eat30 challenge is not perfection, but progress. Even small changes to your eating habits can have a big impact on your health over time. So, let’s start with a week, recording all the plant based foods we consume (oh, each different food you eats only counts once during the week). Of course, feel free to extend your challenge to 10 days, a fortnight, a month or beyond! Have a look at this avocado toast picture below – how many plant based foods do you think have been included?

What do I need?

Hopefully, you have everything you need to join this challenge! However, if you think you need a few bits to help you, check out these fab ideas.

Please note, I do receive a small commission if you click through and purchase through my links. The prices are the same for you as they would be if you went direct to Amazon but it helps me with the running and upkeep of this website.

Sharing!

You should know by now that I love hearing from you! Are you accepting the challenge? What are you going to add, swap or change? Have you looked through some of my recipes and found something new to add to your shopping list? Drop me a line below (I’ll start with my first plant based foods of the challenge) and/or tag me @LifeDietHealth or using #LifeDietHealth on Instagram, Pinterest, Facebook or Twitter.

Comment in the chat – keep me updated with your progress!  

Speak soon

Laurena x