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Nutrition & Fitness Tips

5 Ways to Sneak Veggies into Your Diet

5 Ways to Sneak Veggies into your Diet

You are what you eat. It’s an inescapable fact, one you should embrace. But if you’re a picky eater, this can be a curse too.

If you want to get the most out of your training and reach your fitness goals, you need a solid, healthy diet. Yes, protein is important. You need plenty to see the muscle gains you’re working so hard at the gym for.

But that doesn’t mean you can just skip the veggies. They are essential too. Veggies help bodybuilders, athletes, and fitness enthusiasts alike by:

Promoting a healthy immune system. You can’t hit the gym if you’re in bed feeling miserable. A balanced diet with plenty of vegetables will keep your body at peak defense from sickness.

Improving recovery. You can’t grow new muscle without taking time to recover. And you can’t recover quickly or properly if you’re not getting the vitamins and minerals in vegetables.

Helping to build muscle. Muscle is not built on protein alone. You need the vitamins and minerals in veggies to complete the process.

See the benefits of adding more vegetables to your diet? Still hate the idea of actually eating those vegetables?

Use these 5 tips to sneak veggies into your diet. It may take some getting used to, but the fitness rewards are well worth it.

1 - Blend them into your smoothie

Breakfast smoothies are the perfect hiding place for an extra serving of vegetables. You can sneak kale or spinach into most fruit smoothies without ruining the flavor (or making it taste like dirt). Try these combinations:

  • Strawberry Banana Smoothie + Spinach. The sweet, smooth banana flavor is more than enough to kill the bitter taste of the greens. Add a 1/2 teaspoon of vanilla to improve the flavor.
  • Blueberry Smoothie + Kale. Take your basic blueberry smoothie - with some vanilla protein powder and almond milk - and add a half cup of kale. It will still taste great, plus you’ll get the vitamin and mineral boost from the dark, leafy kale.
  • Can’t deal with the green smoothie taste? No worries. Make carrot or beet juice instead. Better yet, mix them both and add a splash of lime for a refreshing flavor.

2 - Upgrade your eggs to a veggie omelette

Eggs should already be a part of your breakfast arsenal. They're packed with protein - plus they're quick and easy even if you got a late start to your morning.

Now upgrade your scrambled eggs to a veggie omelet and you'll have a smart way to get tons of nutrients in one easy meal.

There's no wrong way to make an omelet. Here are some tasty combos:

  • onions, peppers, tomatoes
  • yellow peppers, mushrooms
  • broccoli, onion, grated carrots

3 - Snacks during the day

If you're like most people, snack time is the danger zone. There are too many easily accessible, junk-laden snack foods. 

They surround you at the office. They stalk you at the checkout counter. And they call out from billboards and online ads.

Take the guilt out of snack time with easy veggie snacks. Baby carrots, celery slices, and cucumber spears make crumb, satisfying snacks any time. Add some peanut butter to the carrots and celery for a protein boost.

4 - Add a salad to dinner

This doesn’t quite qualify as “sneaking” vegetables into your diet, but it’s too easy to skip. Salad goes with any meal. It doesn't always have to be standard green salad - you just need to get together some delicious raw vegetables and make them part of your meal. Here are some fresh salad ideas: 

  • Grated carrots with grated beets. Drizzle with olive oil and add a squeeze of lime.
  • Tomatoes, cucumbers, and Greek olives with olive oil and balsamic vinaigrette.
  • Garbanzo beans, corn, cucumber, black beans, tomatoes, and red pepper. Mix ranch dressing with barbecue sauce for a tangy southwest dressing that’s perfect for this salad. 

5 - Grilled veggies with your steak

Love to grill? It's not just for huge slabs of meat. The grill is perfect for preparing delicious vegetables too. You might even find a few new favorites. Try this simple method - it works for lots of different veggies - from eggplants to sweet potatoes to butternut squash:

  • Cut into large cubes.
  • Add chopped onion and garlic.
  • Shake on a pinch of salt and pepper.
  • Add a touch of olive oil before wrapping in aluminum foil.
  • Cook it on the grill until tender and lightly browned.

Learn to Love Your Veggies 

Serious about your fitness goals? Then suck it up and learn to love your veggies.

Use these tips to sneak them into your diet. Research recipes that include lots of vegetables with other ingredients you already know you like. And keep at it! With a little effort you will soon be gobbling up your favorite vegetables at every opportunity.


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