From adding more greens to your meals to sneaking in extra fiber, creating a weekly meal plan that meets your nutritional needs, or exploring simple ways to boost plant-based nutrition, there are plenty of options to support both your schedule and your health. We spoke with experts to gather easy hacks that can help make healthy eating feel effortless.
We’ve all heard it, seen it, talked about it. We know plants (fruit, vegetables, nuts, seeds, grains, legumes, herbs, spices) are great for our health. The challenge comes in figuring out how to add in more plants to our typical food choices without a big fuss, and be consistent about it. I frequently find that people eat more plants when they keep things simple, and when they feel empowered to try them with other flavorful foods they already enjoy. It doesn’t have to be a plain lettuce salad or plain steamed broccoli to count!
One of the biggest benefits of adding more plants to your meals is their rich antioxidant content. Antioxidants help reduce inflammation and oxidative stress in the body, which can support muscle recovery after exercise or injury, and speed up muscle strain recovery. They’re also known to play a role in managing chronic conditions, easing joint pain, and promoting long-term muscle and tissue health. Whether you’re recovering from a tough workout, managing a chronic illness, or just trying to stay active and feel your best, the compounds found in plant-based foods can be powerful allies in your overall wellness routine.
Hungry? Let’s do this! Some suggestions to inspire your plant-powered journey…
Maybe you want to get more leafy greens but cannot stomach the thought of a cold salad. Rachel Gargano, MS, RD, CSSD, CBS at Live It Up says: Here’s what you do: buy some pre-washed baby spinach. I enjoy it torn up into smaller pieces and added to scrambled eggs. It’s also great stirred into a cooked hot grain (like quinoa, brown rice, or farro)—as you stir, the residual heat cooks and wilts the spinach. If you enjoy sandwich wraps, consider grabbing a handful of mixed greens or baby spinach and add to your protein. You can also add green powders to your breakfast or mix them into your routine on busy weekdays for a quick nutritional boost. Voila-more plants!
Feeling like your fiber intake is less than optimal?
There are many ways to sneak it in, let me tell you! I always have ground flax seed on hand (keep it in the fridge to stay fresh). It’s not uncommon for me to add a tablespoon to foods like smoothies, yogurt, sprinkled on salads (the flavor is fairly neutral), or even…add it to those scrambled eggs. Promise you that it works!
What about baked goods?
Totally doable. If you make pancakes, stir some fresh or frozen berries into the batter. You can use frozen (and thawed) mashed strawberries with a dash of something to sweeten and top pancakes or French toast. You can stir into cooked oatmeal. For toast, spread on nut butter (nuts and seeds are great plant foods, too), sprinkle on chia seeds (they stick well to the nut butter) and top with sliced banana.
Those packaged frozen or convenience foods hanging out in the corner of the freezer or pantry?
Sometimes they’re just necessary. While I’m not condoning a reliance on these foods, just know that you can modify them when they are needed. Got ‘Helper’ mixes? Use the spinach trick on grain or pasta-based dishes. Chopped frozen broccoli also works great for chicken-based entrees. Pair a frozen heat-and-eat meal with an apple for dessert or stir in leftover cooked veggies. Chopped onions, bell peppers, mushrooms, grape or cherry tomatoes all amplify the flavor and appeal of a frozen pizza—sprinkle on whatever’s handy before baking.
Kat Benson, CSSD, CPT Certified Registered Dietitian at VNutrition adds: One of my favorite recipes for a quick plant food combo is pico de gallo, or a related recipe that also includes corn and black beans (corn is considered a whole grain plant food), paired with precooked grains. If I can find some good-quality pre-made in the store, I get it and keep it on hand for the next week—but not necessarily for use with tortilla chips. I like to mix in pico de gallo or similar option with cold precooked whole grains (such as quinoa or farro) to make a filling meal salad. Or, sprinkle on leafy green salad. It’s delicious and so fast to put together.
You can boost up the plant power of sandwiches, too. Hummus or avocado/guacamole go great in wraps, where they function as a binding agent or condiment similar to mayo.
Annette Snyder, MS, RD, CSOWM, LD at Top Nutrition Coaching says: You can use lentils or mashed cooked beans mixed in cooked ground beef dishes like meatballs and hamburgers. Not only does it provide all that good plant nutrition, it helps bind the meat together, and it serves more people with the same amount of meat. You get to stretch the food budget further while sneaking in more fiber!
Snack on produce while you meal prep
Normally I would suggest waiting to eat until you can focus on the meal without distraction, but in this case, you can help quell your hunger and get in part of the meal ahead of time. You wouldn’t even need to cook or add it to any of your other dishes.
Do protein shakes commonly show up in your food repertoire?
You can improve on them, too. Use the shake liquid as the base of a smoothie. Add in frozen fruit or fresh, whichever you have and prefer, and either flax or chia seeds, dry quick oats, and ground cinnamon. Now you have four different types of plants as well as your protein, and a lot more staying power to get through your day.
Comfort foods are part of life, and mashed potatoes are on many comfort food lists. While potatoes are plants, why not take things up a notch? Add some steamed cauliflower (the microwave bags) to a blender and puree until smooth, then mix right into the rest of the mashed potatoes. You may need to experiment with different ratios of puree to potato to find your preferred blend.
Inspired yet?
There are plenty of plant-based foods out there that you can enjoy, so why limit yourself to the same old thing? Why not make it a fun challenge and involve others in the process? Here’s an idea: you could compete with friends or family members to see who can consume the largest variety of plant foods each week. Remember to keep it enjoyable and light-hearted, as our goal is to create more positive associations with plant-based foods. The possibilities are endless, so let your imagination run wild!