Tuesday, October 06, 2009

Harvest Veg Out Challenge

The Challenge: Eat Vegetarian for 1 Full Week!

The Reason: Re-focus on a low density vegetable diet

The Result: Get lean, feel full and clean out your pipes

dark brown logoGet into the Autumn spirit with inspiring Harvest Fruits and Vegetables in our Harvest Veg Out.

We have provided some helpful meal recommendations and grocery lists on my Fitness Blog to help you prepare for next week's challenge (Sun-Sat). Click for more info on...Now my kind of vegetarian does not mean a fatty cheese and bread feast as some but rather a diet centered around vegetables, legumes, fruits, whole grains and no-fat dairy.
*As always our nutritionist can work with you to develop meal plans, determine caloric intake, etc.
Jesse Frank - 215-805-9012, jessefrank45@msn.com

dark brown logoConcern: Getting enough protein to fuel muscle growth.

: Just combine grains (group 1) with other plant based sources (groups 2, 3, or 4) and eat no fat dairy.

  • Group 1 - Whole Grains
    Examples: brown rice, quinoa, couscous, bulgar, whole wheat products and wholegrain cereals, focusing on unprocessed.
  • Group 2 - Legumes
    Examples: peas, beans and lentils including all dried beans and peas (kidney, chickpeas, and black beans).
  • Group 3 - Vegetables
    Examples: broccoli, cauliflower, carrots, sweet potatoes, spinach, tomatoes, etc.
  • Group 4 - Nuts and Seeds
    Examples: walnuts, cashews, peanuts, almonds, pumpkin seeds, sunflower seeds, sesame seeds, etc.

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