10 Ways to Eat More Plants and Actually Enjoy Them
Veggies, fruits, grains, legumes, seeds, and nuts are all plants that are part of a healthy diet. They give your body the macro and micronutrients it needs to thrive.
Prioritizing plants in your diet can help you achieve fitness goals like losing weight, gaining muscle, or simply living healthier.
Here are ten ways to eat more plants and enjoy them in your meals.
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10 Ways to Eat More Plants
#1 Make Them Delicious
Many people find some or most veggies to have a taste they don’t particularly enjoy.
If you want to be consistent with something, make it enjoyable. The easiest way to eat more veggies is to add spices and healthy fats to vegetables.
For example, if you have rice with veggies and a protein of your choice, here are a few tips to add more flavor:
Cook your rice with bouillon instead of water. You will be surprised to find the difference in taste.
Add spices to your veggies. It can be chili, black pepper, cumin, basil, etc. Experiment and see which flavors you enjoy.
Add healthy fats like olive, sesame, avocado, or any other type of oil.
#2 Add Smoothies to Your Diet
Smoothies are a great way to incorporate more plants into your diet.
Make a balanced drink with a source of protein (protein powder is a handy option), add fruits of your choice, and throw in some nuts or nut butter and a handful of veggies.
When you add spinach or kale to a smoothie, it won't change the taste. However, you’re getting all the health benefits.
Choose frozen products for a budget-friendly meal.
An easy way to eat more plants is to add them to a smoothie. You won’t taste them but still get all the healthy benefits.
#3 Add More Veggies to Sauces
Remember how you couldn’t taste the kale in your smoothie? Well, that’s how you won’t taste the zucchini, carrots, or eggplant in your pasta sauce.
Blend everything, add the right spices, and voila: you have a delicious and highly nutritious pasta sauce.
#4 Add Fruits, Veggies, and Nuts to Your Snacks
Snacks are the most neglected meal, but they can be a total game-changer for your diet.
Try to eat well-balanced snacks that have a source of protein, fiber, and healthy fat for maximum satiety and satisfaction.
Don’t think of anything complicated. Here are my favorite examples:
Fruit + Toast + Nut butter;
Rice cakes + Ricotta Cheese + Strawberries (add sweetener if you want);
Cherry tomatoes + Mozzarella + Olives + Crackers;
Carrots/ Celery sticks + Hummus.
It goes as simple as that. Adding a plant source to your snacks boosts the satiety and health factor.
Eat more plants with your snacks for better satiety and health benefits.
#5 Try Plant-Based Pasta
Plant-based pasta options are gaining more popularity, and there are many variations. Give them a try, as most of them are rich in protein, too.
You will eat more plants, but also make sure you hit your protein intake daily.
#6 Have a Salad as a Side
Add a salad to your meal to increase the number of plants in your diet.
Nutrition tip: when you want to change something about your diet, try adding first. Add a side salad with a burger and still get the fries.
Adding something to your diet doesn’t mean it is a substitute for another food.
It’s good to tune into your hunger cues and recognize when you’re full. This technique will help you stop overeating.
#7 Prep Fruits and Veggies
Prepare your fruits and veggies in your fridge. Make them a convenient and easy option to add to meals and snacks.
The preparation is pretty simple - wash, peel, and cut them.
Make a grocery list with everything you’ll need for the week or the next few days. Set some time to go grocery shopping and then prepare everything at home.
If you’re short on time, you can use a delivery service like Instacart or Shipt. You can also choose prewashed and precut options from the store.
Wash and precut your fruits and veggies so they are a convenient option when you’re busy.
#8 Add a Plant Source to All Your Meals, Including Snacks
Try to incorporate a plant-based source into all your meal. You can read my snack ideas above in #3.
Eating plant at every meal adds a healthy and reasonable quantity of plants to your diet.
Also, try to add various plant sources. Don’t have kale four times a day. The easiest way to a healthy diet is to choose variety.
Here’s an example day*:
Pre-workout snack: Greek yogurt with chia and mango
Breakfast: Two egg-omelet with feta cheese, kale, and toast with butter
Lunch: Greens with tomatoes, cucumbers, chickpeas, pepitas, and protein of your choice
Afternoon snack: Berry-banana smoothie with protein powder and kale
Dinner: Salmon with wild rice and grilled veggies of your choice
*Disclaimer: This is just an example meal plan for the day. Don’t feel encouraged to eat this every day. A healthy diet consists of variety. For best recommendations, consult a dietitian, nutritionist, or nutrition coach.
#9 Choose Frozen Products for a Budget-Friendly Option
You might want to eat healthily but find it quite expensive. And while you want to invest in nutrition, sometimes it seems impossible.
Choosing frozen produce can significantly lower your expenses. Another misconception is that frozen food is not as good as fresh.
Well, this is not entirely true. When it comes to fruits and veggies, it’s the opposite.
The produce is frozen immediately after harvesting - in the best possible quality.
The fresh produce sold in grocery stores is not always in season. Producers might treat the crops with pesticides to stay fresh and be more fertile.
Don’t feel guilty for choosing frozen options. You’re choosing higher quality when it comes to fruits and vegetables.
#10 Start Small
Realizing that you want to change something and going for it is a big step. Acknowledge how far you’ve come and reward yourself.
Usually, change is pretty scary, but a good approach is to start small.
Pick one of the options above and try being consistent with it. Once you master it, move to the next one.
Another thing is to make sure you enjoy this change. You won’t stick with any routine for too long if it makes you feel miserable.
Add one thing at a time - so you don’t get overwhelmed. It will be easier for you to stick to a change and experience its benefits.
Analyze what is easy for you and what is more challenging. Take one step at a time, find ways to enjoy plants in your diet.
What Happens When You Eat More Plants
Eating more plants helps you get many nutrients naturally, without the need for supplements.
Some of the benefits of a plant-rich diet are:
Stronger immune system.
Fruits, vegetables, nuts, seeds, and other plant-based foods are rich in vitamins and minerals. They help keep your body strong and healthy while fighting inflammation and infection.
Healthier weight.
Let’s make something clear: losing weight doesn’t benefit only your appearance.
Let’s make something else clear: all bodies in all sizes are beautiful. You don’t have to comply with any social standards to accept your current weight.
On the other hand, your weight does affect your overall health. Adding more plant-based sources affects your overall health.
Lowers the risk of many deceases like cancer, heart disease, diabetes, etc.
Plant-based foods contain a lot of fiber and water. They nourish your body and help you improve the satiety factor.
Better overall health.
An essential ingredient in a healthy diet is variety. Experiment and try different flavors and foods to enrich your diet and your health benefits from food.
How Does Eating More Plants Help the Environment
Eating more plants supports the environment, too.
The meat and dairy products impact water, soils, energy use, extinction of species, and usage of natural resources. The report from Stanford University goes deeper into the topic.
I don’t say to become vegan. It’s just good to be mindful and knowledgeable of how the food industry impacts the environment.
Conclusion
Eating more plants improves the variety of your diet and supports your overall health.
If you’re not a big plant lover, find ways to experiment and add more plants without tasting them (smoothies, sauces, etc.).
Be open to change but don’t get overwhelmed, trying to be perfect from the beginning. Take one step at a time.
Consistency comes from enjoying a routine. Make this habit enjoyable (and delicious!), and you will be far more likely to stick to it.
Whatever change you decide to make, be sure to enjoy it. This is the easiest way to stick to it in the long run.
Living a healthy and happy life is no easy job. Also, there are so many aspects you should focus on like nutrition, exercise, sleep, stress levels, etc.
If you need any additional help with creating a healthier and happier lifestyle, check my 1:1 nutrition coaching. You will get the guidance you’re missing to achieve your goals and improve your overall quality of life.
I hope this article motivated you to keep on going with your wellness journey with more confidence.
Also, let me know about your nutrition and wellness struggles in the comments below or fill out my survey. Once I know what bothers you, I will end it.
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