Take your diet to the next level. 

Feeling Fresh will move you toward to a whole food, nutrient-dense diet with Dietitian-led videos, tasks and a recipe each week. Dive in each week, and step-by-step, we will overhaul your whole diet while having fun in the kitchen.  
 
Don't forget! 
The Feeling Fresh Challenge will culminate with a live event on May 11. If you're registered for Feeling Fresh, you'll automatically receive an invitation to the event. It's the hope you can dial in live, but the event will be recorded and posted on this page. 

• Week 1: Protein
• Week 2: Carbs
• Week 3: Fat
• Week 4: Produce

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Protein

• Eat fish for lunch or dinner 
• Swap deli meat for hummus or leftover chicken breasts or salmon 
• Add a high-protein whole grain to a soup or salad 
• Pair two plant proteins at one meal (i.e. chickpeas and edamame, quinoa and black beans or brown rice and red beans) 
• Enjoy a protein-rich snack (i.e. Hard-boiled egg and berries or an apple with peanut butter)  
• Instead of sausage or bacon with your breakfast, try wilting spinach into your eggs, or adding a tomato slice to your breakfast sandwich  
• Make a recipe with lentils 
• Cook with whole soy foods, like an edamame stir fry or roasted tofu cubes 

Carbohydrates

• Turn a sandwich, wrap or burger into a veggie-loaded whole grain bowl 
• Make a bean soup from scratch 
• Try a morning porridge. Stick with the standard oats or try quinoa, farro or brown rice for a fresh take.  
• Eat two servings of fruit in one day 
• Add flavor to a whole grain, like this Southwest Quinoa 
• Enjoy a roasted starchy vegetable, like sweet potato or acorn squash 
• Add a quality carb to a leafy salad, like chickpeas, cut apple, or quinoa 
• Do something unique with fruit, like cook, grill, roast or dry.  

Fat

• Make a meal with fatty fish, like salmon or mackerel 
• Use peanut butter in a new way (i.e. on an apple, in a sauce, or a marinade) 
• Top soup or chili with avocado  
• Add chia seeds to a meal 
• Add crunch to a salad with nuts 
• Explore tahini, a sesame seed paste, in homemade hummus or a tahini salad dressing  
• Bake with flaxseed  
• Try a baked version of your favorite fried food, like crispy chicken or sweet potato “fries”  

Produce

• Eat 5 different colors of produce in one day  
• Add greens to a meal 
• Try a green smoothie  
• Enjoy a dish with cooked fruit, like this Chia Seed Jam 
• Shred a vegetable for a salad or side dish, like carrots, brussels sprouts or cucumber 
• Make a pureed vegetable soup  
• Add berries to your breakfast 
• Roast or grill a new vegetable, like onion rings, sliced eggplant or cauliflower “steaks” 

CHIA SEED JAM

CREAMY TAHINI SALAD DRESSING

LENTILS AND CARROTS

SOUTHWEST QUINOA AND BLACK BEANS

How to Engage

Get the most out of the Feeling Fresh Challenge by being prepared. Each week, review the video and tasks. Select one, some or all to complete and plan accordingly. Keep in mind that realistic goals are key!