Week 5 (Feb 20 - 26): Meatless Monday

Round 3: Submit Results Now

Submit Results Now

Monday, February 20 - Sunday, March 4
Deadline for submitting results: Sunday, March 11.

Reminder: Deadline for submitting results for Round 2 is Sunday, February 26.

Weekly Quiz

Answer this question about the eating less meat to be entered into a drawing for 50 LIVE FOR LIFE dollars.

Vegetarian Resources

Whether you want to eat healthier, eat cheaper, or just add variety to weekly meals, having at least one vegetarian meal per week can do that. When you eat less meat, this typically means you eat less saturated fat (the type of fat that is not good for your heart), fewer calories (good news if you're trying to lose weight), and you spend less at the grocery store. So there's no surprise that eating less meat can reduce your risk of cardiovascular disease, diabetes, and even some types of cancer. Another added benefit is that eating less meat is better for the environment. The meat industry generates nearly one-fifth of the man-made greenhouse gas emissions (that's more than transportation).

Eating less meat is easy when you have resources for delicious healthy vegetarian recipes.

S.M.A.R.T. Goal

Set a SMART Goal this week and make steps toward the ultimate 10 week goal!

Weekly Exercise SMART GOAL: ____________________

Weekly Nutrition SMART GOAL: ____________________

TRY THIS!

Black Bean Burrito Bake

Pair it with some steamed broccoli and you've got a healthy meatless meal.

  • 1 (7-ounce) can chipotle chiles in adobo sauce
  • 1/2 cup reduced-fat sour cream
  • 1 (15-ounce) can black beans, rinsed, drained, and divided
  • 1 cup frozen whole-kernel corn, thawed
  • 4 (8-inch) whole wheat flour tortillas
  • Cooking spray
  • 1 cup bottled salsa
  • 1/2 cup (2 ounces) shredded Monterey Jack cheese (Pepper Jack if you want more kick)

Preheat oven to 350 degrees.
Remove one chile from can. Chop chile. Reserve remaining adobo sauce and chiles for another use. Combine sour cream and chile in a medium bowl; let stand 10 minutes.
Place half of beans in a food processor; process until finely chopped(or mash with a potato masher). Add chopped beans, remaining beans, and corn to sour cream mixture.
Spoon 1/2 cup bean mixture down the center of each tortilla. Roll up tortillas; place, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Spread salsa over tortillas; sprinkle with cheese. Cover and bake at 350 degrees for 20 minutes or until thoroughly heated.
4 servings (serving size: 1 burrito)
Adapted from Cooking Light.

Nutritional Information

Amount per serving

  • Calories: 365, Fat: 11.7g, Saturated fat: 5.8g, Monounsaturated fat: 2.8g, Polyunsaturated fat: 0.8g, Protein: 15.7g, Carbohydrate: 55.3g, Fiber: 7.2g, Cholesterol: 28mg, Iron: 3.5mg, Sodium: 893mg, Calcium: 311mg

Exercise:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
40 min of moderate cardio, stretch Rest, stretch 40 min of moderate cardio, stretch Rest, stretch 45 min of easy cardio, stretch 50 min of easy cardio, stretch 40 min of moderate cardio, stretch

*Cardio may be walking, running, biking, stair climbing, swimming.

Nutrition: Have at least one vegetarian dinner this week.