Aug 14-20, 2023 Northeast-Inspired Meal Plan, Recipes, Grocery List, FAQs, & Product Recommendations
Hey there! Welcome to this week's meal plan. Adapting the principles and nutrition of the Mediterranean diet, our Northeast meal plan...
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Eating low-calorie greens and non-starchy vegetables is essential to the SOZA Weight Loss program. These nutrient-rich items are highly beneficial for achieving a healthy diet, providing few calories yet plenty of nutrition.
That said, as much as you love eating more veggies, overconsumption of certain vegetables may slow your weight loss efforts.
Leafy greens are unlimited. Some examples of leafy greens include:
Spinach
Kale
Swiss chard
Arugula
Collard greens
Mustard greens
Beet greens
Bok choy
Romaine lettuce
Iceberg lettuce
Cabbage
Endive
Escarole
Watercress
Dandelion greens
Turnip greens
Radicchio
Mizuna
Tatsoi
Frisée
These greens are often used in salads, soups, stir-fries, and as a side dish to accompany main meals. They are also a great source of vitamins, minerals, and fiber, making them an excellent addition to phase 2.
Eat at least 3 cups a day of these vegetables with meals. This is because these nutritious veggies may be higher in calories and carbs, which can spike blood sugar levels.
Alfalfa sprouts
Artichoke
Asparagus
Bamboo shoots
Bean Sprouts
Beans (legumes)
Bell Peppers (Organic)
Brussel Sprouts
Carrots
Cauliflower
Celery (Organic)
Celery root
Cherry tomatoes (Organic)
Garlic
Ginger root
Green Beans
Jalapeno Pepper
Konjac (Glucomannan, miracle noodles)
Mushrooms
Okra
Onions
Parsley
Pimento
Pumpkin
Radish
Scallions
Spaghetti Squash (baked)
Spring Onion
Squash (Organic)
Tomatoes (Organic)
If your weight loss stalls and you happen to be having more than 3 cups of the below vegetables, then reduce your intake of the below:
Avocado
Beans (kidney, cannellini, mixed beans, edamame, etc.)
Beetroot (Beets)
Butternut Squash (Pumpkin)
Carrots
Celeriac
Chickpeas
Olives
Onion
Peppers
Pumpkin
Shallots
Tomatoes
We recommend seeking seasonal vegetables with maximum quality and taste for a minimal cost. You can even freeze veggies to make them last longer! As you journey towards your goals, follow your instincts when deciding which vegetables to add to your plate - they can be incredibly versatile and nutritious.
We want to remind you that although calories are an essential factor in this process, being flexible with them (particularly when there is a variety of nutritious and low-calorie non-starchy vegetables on offer) is incredibly important for successful long-term weight loss.
The abundance of nutrients and benefits you will receive from these veggies makes them a much better choice than the few extra calories they may add to your daily count.