How to Eat More Vegetables: Take the Veggie Challenge

By: Chris Freytag, CPT // July 28, 2022

How to eat more vegetables? We have something that will make it easier than boring green beans and tasteless broccoli! Let’s be real, you know you’re supposed to eat your vegetables, but do you? The USDA recommends 2-3 cups of vegetables per day and yet 87 percent of Americans are not reaching this amount. WHOA! In this post, you’re invited to our  28-Day Veggie Challenge to get you in check and up that veggie intake in a fun way!

But we know that choosing vegetables isn’t always the easiest choice.

Believe us, we’ve been in your shoes; you make the smart decision to order vegetables as your side at a restaurant and what comes out is a pile of under-seasoned broccoli and cauliflower mush. Right then and there, you decide you hate vegetables.

We want to show you that veggies can taste amazing!


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    Why You Should Eat More Vegetables

    photo of vegetables in a grocery store

    The reasons go on and on! It’s probably not a surprise to you that vegetables are full of nutrients, phytonutrients, antioxidants, and key vitamins and minerals. They are also known to:

    • Reduce blood pressure
    • Provide nutrition to support your overall health and maintenance of your body
    • Flush out toxins from your body
    • Aid in Weight loss due to their low fat, high fiber content
    • Lower your risk of diabetes
    • Prevent bone problems
    • Improve immune function
    • Protect the stomach and digestive Tract from diseases like cancer
    • Improve eye health
    • Support healthy skin, hair, and nails
    • Add color and variety to your meals
    • And more!

    Essentially, vegetables are one of the BEST things that you can eat in this world. And hey, don’t be shy if you need to buy frozen vegetables at the grocery store due to cost or availability.

    Frozen vegetables can be just as nutritious as fresh and often easier to use in healthy recipes.

    [adthrive-in-post-video-player video-id=”m3F0PodC” upload-date=”2017-10-10T13:03:37.000Z” name=”Meatless Black Bean Burgers” description=”These meatless black bean burgers are a healthy, delicious way to curb your burger cravings, eat your veggies, and enjoy a delicious dinner! So many black bean burgers leave a lot to be desired, bu these burgers will leave you wanting another, they’re so yummy!” player-type=”default” override-embed=”default”]

    Related: 7 Easy Spiralized Recipes For Beginners

    How The Veggie Challenge Works

    With a little time and effort, you can learn your favorite ways to eat vegetables; it just takes a little commitment!

    This is why we’re asking you to take this one month and choose to experiment with a different vegetable every day.

    We have loads of recipes on our site with all of the vegetables we include on the downloadable calendar so all you need to do is type your veggie into the search bar and pick your recipe!

    Plus, you’re getting a 58-page Veggie Handbook PACKED with info.

    photo of vegetable salad

    Included In Your Veggie Challenge Guide

    • 28 Different Veggies—each with its own nutrition profile and list of benefits
    • 3 ways to prepare each veggie with delicious recipes
    • How to pick, prepare, cut, and wash different veggies, the easy way
    • Tips on how to keep your produce fresh
    • How to make vegetables taste good (really!)
    • What can you add to vegetables for flavor
    • Tips to make the best-roasted vegetables
    • Healthiest ways to cook vegetables
    • Easy tips for meal prep

    Using the Vegetable Recipe Book and Calendar

    Did we mention this is a 58-page guide?! In our recipe guide, you will get all the info you’ll ever need to make getting your daily veggies second nature and truly delicious.

    Make friends with veggies and change the way you eat and the way you feel!

    All you have to do is click the below image and download our 28-day veggie calendar featuring a different vegetable for every day!

    Feel free to follow along exactly with the calendar or switch things up and choose a different vegetable based on what’s available or your preference; the point is just to eat and learn about a different vegetable each day!

    And just wait, you’ll be sure to get compliments in the grocery checkout line when people see just how many veggies you are walking out of the store with!

    Click below to sign up for our FREE 28-Day Veggie Challenge and join thousands of others to challenge yourself and your family to eat more veggies!

    Join in on the fun and get started on a healthier diet NOW!

    Things To Expect When You Eat More Vegetables

    Alright, a little real talk. If you’re not used to eating vegetables in larger quantities or on a regular basis, your body may have a few side effects you’re not used to:

    • If you’re eating raw cruciferous veggies (such as broccoli, cabbage, Brussels sprouts, or bok choy), you may notice some increased gas.
    • The best way to avoid this is to start with a small amount or to cook the vegetable.
    • Asparagus has a tendency to make your urine smell a little off. It’s normal and will pass within 24 hours.
    • If you’ve ever worked with beets, you know they can stain your fingers or other surfaces you may be working on. Well, the same can happen with your bowels, so don’t be alarmed if you see a little red/purple!

    Can’t wait to hear about how all of you are including more vegetables into your diet!

    Join our 28-Day Veggie Challenge to learn new ways to make your favorite veggies, tons of nutritional info and up that veggie intake! #28dayveggiechallenge #eatyourveggies


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      Food, Food Challenges, Nutrition

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      on Reply

      I've never had my bowel movement turn a funny colour from beets, but my urine goes pink.

      on Reply

      I guess the problem is solved; because it worked. Thank you

      on Reply

      I’m in

      on Reply

      I’m in - can’t get in to sign up

        on Reply

        Hi Terre - sorry you're having trouble. If you click the "join for free" button, you should be able to just enter your email address and have everything sent to you! Let me know if you're still having trouble.

      on Reply

      Love this challenge ju

      on Reply


      on Reply

      still having problems... :(

        on Reply

        Hi Barbara - so sorry! My only recommendation is to try again later - we have lots of people signing up so it could be that it's having trouble with the amount of traffic. If it continues to be a problem, send an email to and we can sign up manually and get you all the info directly. Thanks for you patience and persistance!

      on Reply

      WOOHOO!! I can't wait!!

        on Reply

        I am having a problem getting past the email.

      on Reply

      I attempted to sign up for your 28 day Veggie Challenge but couldn't get any further than putting in my e-mail. It said 50% completed for a very long time. ?? Annie

        on Reply

        Hmm, so sorry to hear that Annie. I just tried it and it seemed to work for me! Make sure you click on the sign up box, enter your email and hit "take the challenge." Let me know if you're still having trouble!

      on Reply

      Hello Chris! I love this challenge. I was wondering if you will consider vegetables appropriate for people with irritable bowel syndrome. Thank you.

        on Reply

        Hi Dan! Yes, I absolutely think people with IBS can still eat vegetables - you may just discover that certain ones are more bothersome than others, but vegetables are often loaded with fiber which can be beneficial for your digestive system. You can start with a small amount or cook the vegetables until you learn whether or not certain ones bother you.

      (This will help us personalize your experience so that you can get the best advice possible from us!)
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