Your Healthy Food Challenge: 100 Veggies in 1 Week

Your Healthy Food Challenge: 100 Veggies in 1 Week | thegoodstuff

Find more stories to help you achieve awesome status in our self-improvement guide! We’ll be adding more tips, tricks, guides and more throughout September, so be sure to check back as the month progresses for even more ways to be a better you.

Can you eat 100 veggies in one week in this healthy food challenge? With my printable eating plan, I bet you can!

One of the most effective ways to change your health for the better isn’t to count your calories or spend more time on the treadmill. In fact, to make this incredibly important health habit happen, you don’t need to eat less or exercise more. You actually have to eat more!

Get your kiddos involved in our healthy food challenge, too, with these vegetarian school lunch ideas. Need a little help turning unfamiliar veggies into something delicious? Check out our veggie cooking cheat sheet for helpful tips and tricks!

How do veggies help?


Enjoying an abundance of fresh fruits and vegetables is a powerful way to feed your body with real food nutrition. Whole foods, like organic fruits and vegetables aren’t just good for your gut, heart, and body, they’re also high in fiber, which keeps you feeling fuller longer and can actually help you lose weight.

By removing unhealthy things from your diet and loading yourself up on a ton of fresh veggies, you can really kickstart a healthier body and boost your immunity. At the same time, all the fiber from those veggies will speed up the cleansing of your digestive tract.

Antioxidants and other, mostly plant-based compounds like phytosterols, are the weapons your body uses against toxins, stress, free radicals, and other things that tax both our immune systems and our digestive tracts. The best place to get those handy micronutrients is through vegetables.

Antioxidants occur in veggies according to their color group. Red veggies, for instance, contain resveratrol and lycopene. Orange veggies are loaded with beta-carotene. In order to really benefit from your veggies, you need to eat a wide variety from every color.

Unfortunately, most of us don’t get enough veggies, and when we do eat them we tend to stick to a handful of old standbys. Hence, your healthy food challenge. A foolproof way to ensure that you’re getting a huge amount of all of the antioxidants and plant-based compounds you need to cleanse your body of the bad stuff and erase the damage that bad stuff has wrought.

What to expect


First of all, expect to be full pretty much all of the time. Most of us are unaccustomed to such a high-fiber diet, and all of that fiber is going to be slow to digest. You may not be hungry, but veggies are light and refreshing, so it won’t be uncomfortable for you to eat.

By Day 2, you’ll probably be using the restroom more than once daily. Don’t be concerned. All of that fiber is like taking a scrub brush to your digestive tract, and you’re going to end up feeling lighter and cleaner. By the second day after you end your challenge week, you’ll go back to normal.

You’ll have a ton of energy, and the lack of processed foods, starches, and refined sugars will actually decrease fatigue, especially that afternoon slump you’re probably used to.

You may have some withdrawal headaches for the first couple of days, but your body will adjust very quickly to a lack of sugar and refined flours. Once it does, even something like a red bell pepper will give you the same — only better — boost of energy that you used to get from candy or a soda.

At the end of the challenge, you’ll feel light and clean, you’ll probably notice clearer skin, you’ll be resting better, and you’ll probably have dropped a few pounds, as well.

Ready to take the 100 veggies in one week healthy food challenge? I’ve turned it into a simple, one-page printable. Just download it below, then print and go! You’ll be enjoying a rainbow of bright-colors all week long while on your way to enjoying the foods that truly do your body good.

How to complete your healthy food challenge


Your 100 veggies in a week healthy food challenge is incredibly easy. Here’s how it works: Every day, for three meals and three snacks, I’ll tell you how many servings to eat and from which color group. At the end of the week, you’ll have consumed over 100 servings of fresh veggies from the lists I provide. That’s huge, especially compared to the typical consumption of only 5-10 veggies per week!

At the same time, you’ll be eating a clean diet that is free of processed foods, starches, and refined sugars. This not only reduces the load on your immune and digestive systems, it also helps re-calibrate hormones like insulin, so your metabolism works faster and more efficiently and your energy levels stay high.

Download the attached eating guide below and use it to plan your menu for the week. With a daily eating plan and simple shopping lists all laid out for you, it’s easier than you think to whip up quick veggie-based eats for 7 days in a row.

You’ll add veggies to your morning breakfast. Munch on vegetables at snacktime. Enjoy a hearty salad for lunch. Make a simple brown rice and veggie stir-fry for dinner. Because there are dozens of veggies to choose from, you can eat the “same” dishes all week long while mixing up the ingredients to create a whole new flavor experience at every meal.

Sample menu

Need some specific inspiration to kickstart your week of 100 veggies? Follow this sample meal plan for Day 1, then swap in a variety of veggies throughout the week to create your own menu.


  • Coffee
  • 2-egg omelet with spinach and orange bell peppers


  • Quick Snack Cup: Mix together diced radish, yellow tomatoes, and cucumbers. Drizzle with a bit of olive oil and salt to taste.


  • The Garden Bowl: Toss together the following finely chopped ingredients: 1/2 grilled chicken breast, 1/4-cup brown rice, 2 cups kale, 1/2-cup tomatoes and yellow squash, and a bit of purple onion. Drizzle with olive oil and vinegar. Salt and pepper to taste. Enjoy!

Afternoon Snack

  • Asian Crunch: Toss together 1/2-cup grated purple cabbage and carrots plus 2 Tablespoons sesame seeds. Drizzle with sesame and a splash of soy sauce.


  • Succotash Skillet: Stir-fry 1-cup sliced summer squash with 1 clove chopped garlic. Add 4-cups of chopped spinach and cook just until wilted. Serve over 1-cup brown rice. Top with diced tofu or chicken and sliced almonds if desired.
  • Side dish: Enjoy with 1/2 baked sweet potato

Evening Snack

  • 1/2 red bell pepper, sliced
  • 1/4-cup fresh diced pineapple
  • 3/4-cup almond milk

Click on the image below to download your full-size Healthy Food Challenge PDF, then print, Pin, and use it any way you like. Here’s to becoming a healthier you!