Challenge Tips

Try a Plant-Forward Day

When it comes to your health, plants pack a powerful punch. Thanks to their vitamins, minerals, fiber content, antioxidants, and healthy fats, plant-based foods lower your risk of:

• Cancer
• Diabetes
• Heart disease
• Inflammation
• Obesity
• Stroke

In addition, plant-based foods benefit our environment by reducing the amount of land and water required for animal-based farming — and by cutting diet-related greenhouse gases in half.

Your Action for Today

Plan one full day of plant-based meals. Here are some ideas:

Breakfast:

• Oatmeal or porridge with almond milk, chia seeds, berries, and nut butter.
• Smoothie with banana, kale or spinach, frozen berries, flaxseed, and plant-based protein powder
• Avocado toast with pumpkin seeds and sliced tomato

Lunch:

• Bowl with quinoa, black beans, roasted sweet potatoes, and kale
• Whole grain wrap filled with hummus, cucumbers, carrots, and greens
• Vegetarian lentil soup with a side of whole-grain bread and a green salad

Snack:

• Apple slices dipped in almond butter
• Trail mix with nuts, seeds, and dried fruit
• Roasted chickpeas or edamame

Dinner:

• Stir-fry with tofu, broccoli, carrots, bell peppers, and brown rice
• Chili made with kidney beans, lentils, tomatoes, and corn
• Pasta primavera with whole grain noodles, olive oil, garlic, and lots of veggies

For more simple ideas, browse through “Meatless Monday” recipes on The Monday Campaigns or learn how to fill up on plant-based foods.

Bonus Action: Share a recipe or photo of your plant-forward meal with your coworkers. You may inspire a fun team recipe swap!

Join us on day 6: A sneak peek - Reduce waste and create a more sustainable environment at work.

Missed day 4? Catch up here.