nutrition challenge: meatless monday


Periodically, I will be posting a new nutrition challenge.    The purpose of the challenge is to make one small change every few weeks or so.    Ending old eating habits that have not been serving you are quite difficult to break.  I have a few habits myself  that just seem to hang around forever.  I believe it is easier to focus on one nutrition habit at a time then try to do  a complete overall in one day.   Give the nutrition challenges a try and before you know it you will have an awesome nutrition lifestyle. 



(no chicken, beef, pork, turkey, fish)

Swap in plant-based protein for meat for a vegan day or dairy/eggs for a vegetarian day.  Decreasing meat intake may decrease risk of chronic diseases such as heart disease, certain cancers and diabetes.  Animal protein increases inflammation in the body which is linked to chronic disease.  Plant-based foods has an anti-inflammatory effect and therefore adds protection against chronic diseases.  Decreasing meat consumption also helps the environment and decreases your carbon footprint.  For example, to produce 1 pound of beef, 2000 gallons of water versus 138 gallons for 1 pounds of wheat or 200 gallons for 1 pound of soybeans.  That’s a huge difference.

carbonfootprintVegan Protein Plant-Based Options                                                

*Beans (lentils, chickpeas, black beans etc)

*Soy Products (Tofu, Soy milk, Soy Cheese)

*Nut butter (almond/peanut butter)

Vegetarian Protein Options

*Same as vegan plus dairy & eggs

Sample Vegan/Vegetarian Meatless Monday

Breakfast:  Steel Cut Oatmeal with blueberries, soy milk

Lunch:  Quinoa over bed of greens, with  chick peas, mixed vegetables, extra virgin olive oil & balsamic vinegar (cheese optional)

Snack:  Handful of nuts, rice cake with peanut butter or carrots and hummus

Dinner:  Veggie stir-fry with tofu and lots of vegetables over brown rice

Snack:  Fresh Fruit Salad

Click MEATLESS MONDAY for more information on Meatless Monday and great recipes


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