The 30 Day VEG Challenge #30dayveg

 

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Alex, Monisha and I are doing a 30 day vegan/vegetarian challenge starting on April 1. We’re all striving to eat and live healthier. Each of us also have our ulterior motives too!

 

Whitney’s Purpose for Going Vegan for 30 Days

I’m planning on going vegan for 30 (ish) days (I’m going on vacation in the middle of the challenge so don’t hold it against me if I sneak a few bites of cheese!) I love to challenge myself and going vegan is definitely a challenge.  My ulterior motive is to get beach ready in about 20 days. I’m going to my friend’s wedding (and a short vacay) in Clearwater Beach, Florida and I want to look and feel hott!

Alex’s Purpose for Going Raw-Vegan for 30 Days

I’m already a part time vegan so I needed to make the challenge a little harder. I plan to eat a raw vegan diet for 30 days! I’m a little nervous, but I know I can do it. I’m excited to motivate myself, improve my energy levels and shed a few extra pounds!

Monisha’s Purpose for Going Vegetarian for 30 Days

I’ve decided to join the #30dayveg challenge because I really want to see if I can notice a difference. At the current moment my diet includes chicken, turkey, fish, and shell fish. I can count on one hand the amount of times I eat red meat per year. I monitor how much meat I eat. However, I’m not anti-meat. I’ve never had a desire to not eat meat but I don’t think the vegetarian life is bazaar. Therefore here I am! I really like excited about experimenting with vegetarian friendly foods I already love, like beans.

Not only are we challenging ourselves, we’re asking our followers to join us!

 

Which VEG Head Will You Be?

 

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Vegetarian/Vegan Protein

Whenever I tell someone that I’m a vegetarian the first question out of their mouth is,  “Where do you get your protein?”

It’s a common misconception that you can only get significant amounts of protein from meat. As long as you eat whole foods, you will get protein. In fact, you could eat nothing but potatoes all day and still meet your minimum protein needs. All foods, like carrots and tomatoes,  have some form of protein. I remember this quote from the movie, Forks over knives ” You can’t be protein deficient unless you are calorie deficient.” Ha! It’s so true!

The average person needs the following amount of protein per day.

  • Adult men need about 56 grams a day
  • Adult women need about 46 grams a day

With so many options for food, protein intake and supplementation is not a major issue if you are vegetarian or vegan. Below is a short list of vegetarian and vegan protein sources and some recipes as well.

Quinoa: 8-15 g protein

Tempeh: 24g Protein

Seitan: 24g Protein

Beans & Peas : 12-28g Protein

Eggs: 5-9g Protein

Nuts: 6-8g Protein 

  • Peanut butter, 2 Tbs- 8 grams
  • Almonds, ¼ cup – 8 grams
  • Peanuts, ¼ cup – 9 grams
  • Cashews, ¼ cup – 5 grams
  • Pecans, ¼ cup – 2.5 grams
  • Sunflower seeds, ¼ cup – 6 grams
  • Pumpkin seeds, ¼ cup – 8 grams
  • Flax seeds – ¼ cup – 8 grams

Plant Based Protein Supplements  5 – 30g Protein

For those who need an extra kick after working out or a meal replacement, check out a few plant based protein powders.

  • Pea protein
  • Wheat Protein
  • Soy Protein
  • Hemp Protein

Click here to check out more details on vegetarian and vegan protein sources.

Tips. Advice. Support.

  • Slowly taper your meat and/or dairy  intake before you start
  • Replace meat with plant-based protein sources mentioned above such as quinoa and tofu
  • Planning ahead is critical to your success. Try prepping your meals for the week. Check out this post about how to get started.
  • Instead seasoning your food with salt, use other spices and herbs to flavor your food
  • Have healthy snacks and protein shakes on hand
  • Drink lots of water!

Recipes

Here are some links to a few more healthy vegetarian and vegan recipes to get you started.

 

Have more questions? Alex and I have been vegetarians for over a year now so we have that on lock. We also have a network of fit friends who are vegans and raw vegans as well so we can answer any question you throw at us.

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