Eat whole foods. Less sugar. Less processed foods.
Week 2 of our 2020 Rest Challenge has a focus on protein and veggies. The goal is 1 serving of veggies and 1 serving of protein for every meal, up to 3 meals! (Or if you eat fewer than 3 meals, get a total of 3 servings of each per day)
Serving of protein: Approx 3-6 oz per meal
Serving of veggies: Men- 1 cup per meal Women- 3/4 cup per meal
Here are some of our tips and favorite recipes for getting in protein & veggies:
Go lean (92%/8%)! Leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts. The leanest pork choices include pork loin, tenderloin, center loin, and ham.
Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices
Choose seafood at least twice a week as the main protein food. Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring
Choose beans, peas, or soy products as a main dish or part of a meal often (black bean enchiladas, veggie burgers, etc)
Limit added sodium, avoid nitrates and additives
Chew your food, at least 20 times. That will aid with digestion
Vary your veggies! There are 5 categories (or just think- go for the rainbow!): dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.
Pair with a dip or dressing.
What are your favorite veggie loaded recipes??
*If you are in the 2020 Reset make sure you still check labels of ingredients you buy for these recipes! Avoid artificial sugars, additives, preservatives & hydrogenated oils*
Veggie Spaghetti with Chicken Thighs
Thai Peanut Quinoa Salad
Califlower Fried Rice
Breakfast Egg Muffins
Lots of great stuffed pepper options like this or this!
Taco Stuffed Sweet Potatoes
Sweet Potato Salmon Cakes