We might say it each week, but we mean it every time—this was an exciting week in the FASTer Way! TODAY kicks off a NEW MONTH, which means we have two new challenges rolling out in VIP! Our Plant-Based Challenge and Ab Challenge!
VIP MEMBERS—if you missed Amanda’s training with Kareen in the big Facebook group, be sure to watch the replay here. They answered lots of FAQs about our plant-based challenge.
This training was so valuable that we put it on the podcast so everyone could benefit from the important information! Listen to the full episode here.
Here’s a quick recap:
Protein. You can absolutely get enough protein on a plant-based diet. Rather than stressing about hitting your gram goals exactly, strive for balance instead.
Low Carb Day. Aim for 50g net carbs or less, but it’s okay to go over. You might be more in the 75g–100g range during our plant-based challenge and that’s fine.
Macro Splits. If you need to go back to 50C/30F/20P split for this month, that’s okay. You can resume our regular 45C/30F/25P split after the challenge!
Soy and Cancer. More and more research is showing that the phytoestrogens in soy are actually protective. We’ll share more research as our challenge continues, but don’t be afraid to eat soy, tofu, tempeh, etc.
Collagen Peptides. Many brands are animal-based and would not be considered vegan. Sunwarrior DOES produce a plant-based collagen peptide, which you can find on Amazon.
B12 and B Vitamins. Everyone should be taking a B12 supplement no matter what kind of diet you eat. B12 is found in the soil—it does not occur naturally in animals, they are supplemented with B12.
Gas. People are gassy, not food. Our bodies might have to adjust to consuming more fiber. It’s okay to start slow and gradually increase fiber intake. We should be eating at least 25g of fiber each day!
Progress over perfection. Be open to trying new things!
Looking for a great recipe to get you started? Try these deliciously simple tofu lettuce wraps.
Tofu Lettuce Wraps
4 SERVINGS | 15 MINUTES
MACROS
carbs - 19g | fiber - 2g | fat - 8g | protein - 12g
INGREDIENTS
3 tablespoons hoisin sauce
3 tablespoons gluten-free soy sauce
2 tablespoons rice vinegar
1 teaspoon sesame oil
2 teaspoons olive oil
1 (12–14-ounce) package extra-firm tofu (do not use silken)
8 ounces baby bella (crimini) mushrooms, finely chopped
1 (8-ounce) can water chestnuts, drained and finely chopped
2 cloves garlic, minced
2 teaspoons freshly grated ginger
¼ teaspoons red pepper flakes, optional
4 green onions, thinly sliced, divided
8 large inner leaves romaine lettuce (from a romaine heart) or butter lettuce leaves
INSTRUCTIONS
STIR together the hoisin, soy sauce, rice vinegar, and sesame oil in a small bowl. Set aside.
PRESS the tofu between paper towels to squeeze out as much liquid as possible. Refresh the paper towels and press again.
HEAT oil in a large nonstick skillet over medium-high heat. Once oil is hot, crumble in the tofu, breaking it into very small pieces as it cooks. Continue cooking for 5 minutes, then add the diced mushrooms. Continue cooking until any remaining tofu liquid cooks off and the tofu starts to turn golden, about 3 minutes more. Stir in the water chestnuts, garlic, ginger, red pepper flakes, and half of the green onions and cook until fragrant, about 30 seconds more.
POUR the sauce over the top of the tofu mixture and stir to coat. Cook just until the sauce is warmed through, 30–60 seconds.
SPOON the tofu mixture into individual lettuce leaves. Top with remaining green onions, grated carrots, and additional red pepper flakes as desired.
ENJOY!
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A LITTLE WEEKEND INSPO!
“The FASTer Way has literally saved my life. I began this journey in April 2019. At age 53, I had aching joints and zero energy. I was very unhealthy and had not exercised in years… It has been 8 months, and I am now thinking I can achieve all my wildest dreams for my health. I lost 30 pounds in the first two rounds and am at 45 pounds lost to date. More important are the gains—energy, stamina, muscle, confidence, and improved mood. I have gone from struggling through a 15-minute walk to looking forward to the 30-minute workouts.
I love the variety of the workouts. I love the flexibility of the meal plan. I love the mindset and being able to give myself grace. I feel free and empowered!! I am so thankful I took that first step.”
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* This article was originally published here
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