Challenge 22 - Dietitian Team

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Challenge 22 - Dietitian Team

Simple nutrition tips from Challenge 22's registered dietitians, from weight loss to dietitian-approved sample menus.

Plant-based nutrition basics and advice for health conditions. Join our vegan Challenge to ask our dietitians your questions for free!

30/05/2025

Please note that the following does not replace medical or nutritional advice from a healthcare professional.

30/12/2024

[Image description: You may need to let your body adjust gradually to legume digestion. Start with the smaller, more digestible varieties: lentils, peas, mung beans, tofu. Start with a small portion, making it a bit larger each day.]

30/12/2024

[Image description: Nuts, almonds, nut butters, avocado and olive oil all contain good, healthy fats. However, as these foods also have a high calorie count, it’s a good idea to consume them in moderation - particularly if you’re trying to lose or maintain weight.]

30/12/2024

08/01/2024

What are some vegan must-haves? ❤️

Plant milk – Soy, oat, almond, and coconut, to name just a few.
Vegan cheese – Sliced, spreadable, or melty, cheese.
Vegan dairy products – Non-dairy creamer, yogurt, ice cream.
Sandwich-fillers – Hummus, peanut butter, nut or seed spreads, jelly, vegan chocolate spread, vegan cold cuts.
Snacks! – Dried fruit, muesli bars, nuts and seeds, chips, chocolate, or candy.
Fruits and veggies – Fresh and/or frozen.
Meat replacements – Tofu, tempeh, textured soy protein, seitan, nuggets, burgers, or sausages.
Legumes – Beans, lentils, chickpeas, etc
Grains and flour – Pasta, rice, oatmeal, quinoa, cornmeal, wraps, flour, and lentil or chickpea flour for vegan omelets.
Seasoning – Vegetable broth, herbs and spices, curry paste, barbecue/sweet chili sauce, soy sauce...

What will you get from the store? Let’s compare notes! 🤗

[Image description: A grocery shopping checklist: fruits, vegetables, legumes, nuts and seeds, grains, non-dairy milks, frozen convenience foods, and extras like vegan cheese, vegan ice cream, and vegan sausages]

07/11/2023

Breakfast
Tofu scramble
https://challenge22.com/recipes/tofu-scramble/
Add your favorite veggies, and serve with whole grain toast, and avocado (optional)

Snack
Cherry tomatoes with olive oil and balsamic vinegar

Lunch
Stuffed bell peppers
https://makeitdairyfree.com/tuscan-style-vegan-stuffed-peppers
With green salad

Snack
A handful of nuts (Brazil nuts, cashews, pecans, etc.)
2-3 dates

Dinner
Vegan chili
https://www.elephantasticvegan.com/vegan-chili-sin-carne/
With quinoa or rice
And salad with creamy tahini dressing https://www.keepingthepeas.com/vegan-tahini-dressing/

30/10/2023

Saturday
Breakfast:
2 vegan pancakes
https://challenge22.com/cranberry-pancakes/

Or try savory pancakes made with chickpea flour:
https://www.veganricha.com/2013/05/chickpea-flour-pancakes-with.html

Snack:
A handful of soy nuts (toasted soybeans), or roasted chickpeas
https://thepeskyvegan.com/recipes/roasted-chickpeas
Cherry tomatoes

Lunch:
Vietnamese summer rolls with peanut dipping sauce

https://simple-veganista.com/summer-rolls-two-dipping.../

Snack:
1 serving homemade banana-date ice cream
https://veganneeds.com/2015/07/29/banana-date-ice-cream/

Dinner:
1-2 stuffed bell peppers with rice and lentils
https://foodrevolution.org/.../plant-based-recipe.../
Green salad with lemon juice and 1 tbsp. olive oil

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http://www.challenge22.com/

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