9 Easy Ways to Eat More Plants at Every Meal
Think about your daily routine. How do you celebrate plants? Maybe it’s by packing a leafy green salad for lunch or snacking on a crisp, red apple. Or maybe you’re feeling like you could use a little extra veg (or fruits, nuts, seeds and legumes) in your day. Either way, plants are awesome — and we want to help you eat more of them at every meal.
Use these easy tips from Dani Little MS RD, a registered dietitian at Whole Foods Market, to add color to your plate at breakfast, lunch and dinner.
Add greens — to everything.
When it comes to eating more plants, this is your mantra. From spinach to kale to Swiss chard, greens can be part of every meal. Add spinach to scrambled eggs or a breakfast burrito, stir kale into your favorite hot soup, tuck arugula into sandwiches and add sautéed Swiss chard to quesadillas and pasta dishes.
Upgrade your oatmeal.
Oatmeal is a blank canvas for just about anything. Instead of using milk or water, cook your oatmeal with a nondairy beverage made from almonds, cashews or oats. Then, top with chopped walnuts, hempseeds, fresh fruit, nut butter and more.
Sneak plants into smoothies.
Jump-start your day with a plant-powered smoothie. Blend in avocado, beets, grated carrots, spinach or kale, chia seeds, fresh herbs, grated fresh ginger and more. Get more plant-packed smoothie ideas here.
Build a brighter sandwich.
Tired of the same plain turkey sandwich for lunch? Tuck in a handful of greens, sprouts, sliced avocados, sliced bell peppers, grated carrots. The more color, the better. Instead of mayo, try pesto or a spreadable vegan cheese (check out Miyoko’s Vegan Cream Cheese).
Pack better-for-you snacks.
Stop yourself from running to the office vending machine by packing wholesome snacks. Fresh fruit, nondairy yogurt alternatives and DIY trail mix (visit the Whole Foods Market bulk bins for inspiration) are easy choices.
Swap pasta for veggie noodles.
From zoodles to swoodles, veggie noodles are a delicious way to get an extra dose of plants. All you need is a spiralizer or a vegetable peeler. Top zucchini noodles with marinara or pesto sauce, stir carrot noodles into soups or make a sweet potato noodle bowl.
Dress up your eggs.
Like oatmeal, eggs are the ultimate blank canvas. If you’re making a scramble for breakfast or a frittata for dinner, why not toss in a handful of veggies? Try mushrooms, spinach, zucchini, bell peppers — whatever is in your fridge. Extra points if you top your eggs with pesto.
Revamp pizza night.
You know that pizza is a perfect carrier for veggie toppings like mushrooms, bell peppers, squash, arugula and more. Take it one step further by swapping traditional flour-based pizza crust for plant-based crust like our 365 Everyday Value Cauliflower Pizza Crust.
Make a frozen banana treat.
Craving ice cream? Instead of picking up your favorite pint, whip up a frosty treat with frozen bananas and a nondairy milk alternative. It takes minutes to make and has a smooth and creamy texture like soft serve. Try this Banana Ice Cream, then serve with grilled fruit like pineapple or peaches.