If you're moderately active, you should be eating between 2 ½ - 3 cups of vegetables per day. What’s more, vegetables are pretty dang perfect when it comes to weight loss. They’re low in calories, high in vitamins and fiber, they have almost NO adverse effect on blood sugar, and there’s LOTS to choose from! 

So this week your challenge is to add vegetables to every meal. 

Not sure where to start? Here are some ways you can add more vegetables to your meals: 

  1. Make a vegetable based soup. 

  2. Give vegetable noodles a try - using a peeler, or spiralizer, you can use just about any vegetable to make a pasta replacement. 

  3. Make a quiche - it’s hard to beat a quiche when it comes to a yummy, easy-to-make, veggie packed meal. 

  4. Drink your veggies! Add vegetables to your smoothies. Adding spinach and kale to smoothies is an easy way to get more nutrients. Just 1 cup of kale provides 206% of your daily needs for vitamin A, 134% for vitamin C and 684% for vitamin K.

  5. Just say ‘no’ to the bun. Try a lettuce wrap. 

  6. Make a cauliflower crust

  7. Bake some avocado brownies

  8. Make your own veggie burgers

  9. Eat vegetables for breakfast. Try the Perfect Breakfast Casserole

  10. Got the munchies? Snack on veggies! 

What other tips, and strategies do you have for fitting in more vegetables? Do you have any quick go-to recipes or resources for eating vegetables at breakfast, lunch, and dinner? What helps you enjoy vegetables at every meal? Share your thoughts in the comments below! 


Prize Details

In addition to learning new healthy lifestyle skills, by completing this Weekly Challenge you’ll also receive 1,000 FITera points! Be sure to blog about this challenge and keep us updated on your progress. At the end of each week, please email us at support@fitera.com with how you did on the challenge, as well as your FITera username.

Rules & Regulations

Keep us updated on how you’re doing with the weekly challenge by posting blogs on FITera with your progress, questions, or any tips, obstacles, or experiences you’d like to share. There is no minimum number of blogs required, but the more you post, the more support, encouragement, and accountability you’ll receive from others.

Just as you’ll receive support from others, please offer the same kind of feedback and encouragement to your peers. As you’ll soon discover, the more you give, the more you’ll receive.

ANNOUNCEMENT: Every Monday we'll announce the details of the upcoming week's challenge. Each challenge goes from Monday to Sunday.

COMPLETING YOUR CHALLENGE: At the end of each week (Friday night, Saturday, or Sunday morning), please post a blog on how you did with your challenge for the week, such as what you learned, obstacles you overcame, and your plans for continuing this new healthy habit long-term.