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Join the 80/20 Plant-based Food Challenge!

Posted Apr 26 2013 9:05am


80/20 plant-based food challenge

Starting Sunday, April 28, join me for 7 days of eating a 80/20 plant-based diet – (80 percent plant-based/20 percent animal protein).

I will chronicle my experience here each day and post Oatmeal in my Bowl- tested recipes. Today, a few tips about getting started.

Time to find the abs of steel. ;)

I will be going on an 80% Plant-Based whole foods diet for at least 30 days. But documenting the first 7 days to help jump start it on a community platform.

They say abs are 80% made in the kitchen and 20% exercise.

I am always telling myself I want to find out if its true. In fact I know its true. I see my friends dawn their hot bods all the time. And I commend them for the time and effort they put into making it happen.

But I need to find out for myself. Actually, I Need to make it happen for myself. Whether this trial is more of a psychological effort to follow through or revitalizing my health & fitness efforts – we’re gonna start in the kitchen.

I want to know what it feels like to reach my fittest & healthiest self ever. Plus increased clarity & energy are an added bonus.

Plus there is so many benefits! Eating a diet high in plant-based foods has linked to so many benefits – lowered blood pressure, lowered triglycerides, decreased risk of heart disease, improved blood sugar levels and decreased body weight.

So the goal: To set aside the processed foods for a week and eat healthy, mainly plant-based foods that are good for the body. The intentions are to increase natural energy & vitality and to reduce the body fat percentage. While I know body fat reduction will be hard to measure in a 7 day period, the inner self will be able to gauge if feeling lean was a result of the diet.

This is the the week where I gladly take on the challenge, to omit processed foods, sugar, and alcohol; decrease the meat consumption and the dairy products. So what’s left? Some great fresh vegetables and fruits – to fill my plate up full of colors from the rainbow – plus legumes, whole grains, seeds and nuts. With a bit of animal protein.

What is the 80/20 plant-based diet

80% Plant-Based Diet?

  • All fresh fruit and dried fruit (e.g. apricots, berries, apples, etc.)
  • All vegetables raw and cooked (e.g. greens, herbs, sprouts, squash, and root vegetables such as potatoes, yams, sweet potatoes)
  • Legumes (e.g. all beans, peas, lentils, garbanzos, etc.)
  • All whole grains (e.g. spelt, millet, rye, barley, bread, pasta, etc.)
  • Nuts and Seeds (e.g. almonds, cashews, walnuts, sunflower seeds, etc.)

20% Meat, seafood, dairy, eggs

  • 80/20 principle applied here, too. 80% white meat (turkey, fish and chicken), 20% red meats.

Processed foods. Pretty much out of the question. Except the occasional Kind Bars in the morning.

Keeping it clean.


Drink lots of water. Water + Fruit. Water + Lemon. Herbal (decaffinated) teas. the idea is to keep you hydrated and prevent constipation from a high fiber diet. Drink at least 64 ounces of purified water per day.

Working out

The morning upon waking definitely gets moving with the Wake Me Up Before I Go, Go! Routine usually consist of 20 sit-ups, 20 reverse sit-ups, 20 bicycles crunches, and 20 push ups, 30-seconds each of side planks (each side) and plank.

Otherwise, I haven’t set a work out schedule for the week. It usually will consist of one day running, another might be a few miles put in nature walking, and another might be a Zuzka Light WOW.

Tomorrow: Check back for a guide to getting stocked up for the week- including a list of pantry staples and some basic recipes

Hope you’ll join in on the fun!

(Images: on flickr via creative commons )

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