The 800g Challenge: The Easiest Way to Eat More Nutrient-Dense Foods
What is the 800g Challenge?
The 800g Challenge is a simple, effective way to improve your nutrition without restrictive dieting. The goal? Eat 800 grams (g) of fruits and vegetables every day. That’s about six cups of nutrient-dense, whole foods that support your energy levels, performance, and long-term health.
Unlike traditional diets that focus on elimination, the 800g Challenge is about addition. You don’t need to cut out food groups or track every macro—just aim to add 800g of fruits and vegetables to your daily intake.
Why It Works
This challenge works because it’s flexible, sustainable, and scientifically backed. Here’s why:
Nutrient-Dense, Not Restrictive – Prioritizing fruits and veggies naturally improves your diet without the need for strict rules.
Supports Performance & Recovery – The vitamins, minerals, and fiber in fruits and vegetables fuel your body and aid in muscle recovery.
Regulates Appetite – High-volume, high-fiber foods help with satiety, making it easier to maintain a balanced diet.
Works with Any Eating Style – Whether you eat paleo, keto, or a standard balanced diet, the 800g Challenge can be incorporated without overhauling your routine.
How to Hit 800g Daily
Getting to 800g might sound like a lot, but breaking it down into meals and snacks makes it simple. Here’s how:
1. Start with What You Already Eat
If you already have fruit with breakfast or a salad with dinner, increase the portion size.
Swap out processed snacks for fruit, cut veggies, or a smoothie.
2. Add Fruits and Veggies to Every Meal
Breakfast: Add berries to oatmeal or eggs with sautéed spinach.
Lunch: Load up a grain bowl with leafy greens, bell peppers, and roasted sweet potatoes.
Dinner: Serve grilled protein with a mix of roasted vegetables or a large side salad.
3. Keep It Simple with Grab-and-Go Options
Baby carrots, cucumbers, or cherry tomatoes
Pre-cut pineapple, apple slices, or berries
Pre-made smoothie packs with spinach and frozen fruit
Easy Meal & Snack Ideas
Here are a few ways to hit 800g throughout the day:
Breakfast: Greek yogurt with mixed berries (200g)
Snack: An apple and handful of baby carrots (250g)
Lunch: Salad with leafy greens, tomatoes, cucumber, and avocado (300g)
Dinner: Grilled chicken with roasted Brussels sprouts and sweet potato (350g)
Total: 1,100g—you’re over the target without stress.
Final Thoughts
The 800g Challenge is an easy, practical approach to eating better without complicated rules. Instead of focusing on what you can’t eat, this method helps you focus on what to add.
By incorporating more fruits and vegetables into your daily routine, you’ll naturally improve your diet, fuel your body for your favorite activities, and build long-term habits that support an active, healthy lifestyle.
Eat well. Stay strong. Keep moving.
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