Didn’t your momma tell you to eat your veggies just like Popeye? He had guns for days thanks to all that Spinach!

Finding vegetables that you actually enjoy is a cornerstone to having success throughout your journey.



If you find that you really don’t know what a vegetable is, don’t know how to make them or just don’t like themREAD ON!


So let’s start with the basics. Do you even know why vegetables are good for you?  

  1. They are nutrient dense. What that simply means is… they pack a GIANT PUNCH of nutrition. They are a super efficient fuel source because they are blasting with macro and micronutrients.  They are the foundation of ANY nutrition regimen.
  2. They fill you up without breaking your calorie budget. Ever compare 200 calories worth of cauliflower to a cupcake? Just take a peek above at the Mediterranean Salad. Half of the entire serving has less calories than 1 Publix cupcake. Upsetting I know. So, if you’re a hungry bear like me and don’t wan’t to overeat, then choose a vegetable to nosh on!
  3. No need to call a plumber! Veggies are packed with fiber and if you consume a sufficient amount, your “plumbing” will run like clockwork!

What are some 4U Fitness-approved vegetables and how much should you eat?

  • Dark leafy greens, broccoli, asparagus, brussel sprouts, cauliflower, zucchini, summer squash, peppers, mushrooms, artichoke, eggplant, cabbage, celery, cucumber, onions & okra. (You are not limited to these items.)
  • Non-starchy vegetables like these should be consumed daily (> 3 handfuls/day).
  • We recommend filling up at least half of your plate with veggies like these!

If there is nothing on this list that you “like”:

  1. You need to suck it up. Find ONE that you can at least nibble on to start.
  2. One bite of any vegetable is better than no bite at all.
  3. Drop the negative attitude about these magnificent nutrients. You don’t HAVE TO hate veggies. That is purely a choice.
  4. Worst case – try organic canned vegetables. Proceed with caution as cans may be lined with BPA.

If you’re on board, let’s get to the good stuff; How to incorporate them!


1. STUFF your vegetables!

This is great way to disguise any veggies that you don’t have a taste for and fill them with healthy proteins and fats!

Breakfast Stuffed Peppers

Taco Stuffed Spaghetti Squash Bowl

Skinny Enchiladas




2. Make a MEDLEY!

Here is some incentive:  Less prep work during the week!

Easy Roasted Veggies

Parmesan Zucchini Tomato Bake

Sheet Pan Sausage & Veggies




3. Transform them into CLASSIC FEEL GOOD FAVORITES!


Everything always taste better with a little bit of cheese!

Cauliflower Grilled Cheese

Baked Zucchini Pizza

Holy Moly Meatloaf & Creamy Cauliflower Mash




4. HIDE veggies in a Casserole! 

Shhhhhh! Don’t even bother telling them that there are vegetables in the dish! They won’t even notice!

Veggie Loaded Shrimp Bake

Spicy Buffalo Chicken Casserole





5. When in doubt, just add BACON! Yes, I said Bacon! If consumed in moderation and if you go for an Organic & Nitrate free brand, then no sweat! Bacon adds a whole another level of flavor to veggies! And, who doesn’t like those beautiful bites of crispiness?! My favorite go-to veggie dish is Brussel Sprouts, Caramlized Onions and Bacon!

Directions: Turn a non-stick skillet or cast-iron to medium heat and lay down the bacon.  Once cooked, drain the excess fat from the skillet, chop the bacon into small pieces and set aside. Add your halved brussel sprouts and sliced onions into the same skillet and saute until tender!

Also check out this Skinny Spaghetti Carbonara!




6. Make a refreshing SMOOTHIE!

This is probably one of the easiest and cheapest ways to get your veggies in! Give ’em a rinse, chop ’em up, then throw them in the blender and there ya have it! I can guarantee that your belly will not only be pleasantly full, but you will start using veggies that you’d never ever go for!

Try this Minty Fresh Green Smoothie




If success is what you want, then you’ve GOT to give VEGGIES A SHOT!

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