This January, we’re inviting all of our readers to participate in a fun healthy eating and cooking challenge. Whether your goal is to cook more often at home, eat a more climate-friendly and sustainable diet, incorporate more fruits, vegetables, and whole grains into your meals, or dip your toes into plant-based eating—we’ve got you covered.
How the January Challenge works:
Choose one of our 4-week meal plans — Mediterranean, Vegetarian/Vegan, or Whole Grains—and start following the plan on Monday, January 9th. You’ll get 4 weeks of breakfast, lunch, and dinner recipes that are simple, aﬀordable, delicious and healthy.
Want to enter for a chance to win prizes? Post updates on Instagram—a picture of something you cooked from the meal plan, a progress update, a review of a recipe—and tag @oldways_pt for a chance to win a prize. Each week of the challenge, we will randomly select one Instagram post and send the author a $50 Visa gift card!
Which plan is right for you?
All of our 4-week plans are ﬁlled with recipes you and your family will love. Whether you choose the Mediterranean, Vegetarian, or Whole Grains plan is up to you! Read below for more information on each meal plan, and to ﬁnd the perfect ﬁt for you.
This meal plan takes you on a 28-day journey through the Mediterranean Diet, with recipes from all over the region like rosemary chicken, a Spanish tapas lunch plate, pasta with shrimp, and shakshuka.
Decades of research tells us that the Mediterranean diet can lower the risk of heart disease and chronic diseases, as well as promote healthy brains, healthy aging, and healthy pregnancies.
What’s more, the Mediterranean diet is not a “diet” in the modern sense of the word, with rigid rules, calorie counting and deprivation. Instead, its focus is on ﬂavor, seasonality, and the joys of sharing delicious meals around the table. The Mediterranean Diet has been ranked as the “#1 Best Diet” by U.S. News & World Report for six years in a row—if you’re curious about this way of eating, the Mediterranean meal plan is the perfect way to get started!
Whole Grains Around the World
If you’re craving global ﬂavors, this 4-week meal plan is for you! Whole Grains Around the World focuses each week on a diﬀerent cuisine—African, Asian, Latin, and Mediterranean. With dishes including stuﬀed poblano peppers, eggplant and barley stew, and maple and teﬀ breakfast porridge, you’ll look forward to each day’s meals and you’ll never get bored.
There are plenty of good reasons to increase your whole grain intake. Repeated studies show that whole grains reduce the risk of stroke, diabetes, and heart disease, and the beneﬁts are greatest when you consume at least 3 servings of whole grains daily. Plus, whole grains are a sustainable food choice that support the earth’s health as well as yours.
This book goes beyond whole wheat bread, oatmeal, and brown rice to acquaint or re-acquaint you with often unsung grains like amaranth, freekeh, and teﬀ. This is the perfect plan for the food lover or home chef!
Celebrating vegan January? If you’re curious about plant-based diets, look no further than this 4-week guide! With breakfast, lunch, and dinner recipes for every day of the week, this plan ensures you’ll follow a well-balanced vegetarian or vegan diet. Recipes include peanut stir-fry with black rice, pasta pomodoro, Vietnamese noodle soup, and many more!
Vegetarian and vegan diets support heart health and can help prevent type II diabetes and other chronic illnesses. Following a vegetarian or vegan diet can help you lower your carbon footprint, as well. This meal plan will help you learn about nutrient-rich plant foods that are good for you and taste good, too.
So, which plan will you follow on January 9th? Be sure to follow us on Instagram (@Oldways_PT) to stay tuned for tips and encouragement along the way. Remember to post about your progress on Instagram and tag us @oldways_PT for a chance to win a prize! And above all, enjoy a month ﬁlled with delicious and good-for-you meals. Happy New Year!
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