If you’re looking to level up your nutrition game and maintain a balanced diet, then listen up, because veggies are about to become your new best friend.
Packed with essential fiber, antioxidants, vitamins, and minerals, these nutrient-rich powerhouses are crucial for overall well-being. Plus, they can reduce the risk of chronic diseases, improve digestion, improve mental health, boost your vitality, and help with weight loss. But you already know that!
It doesn’t matter how much we KNOW that we should choose the salad over the burger. Once you see and smell that burger, a salad doesn’t stand a chance… So how do we eat more vegetables, when we just don’t feel like eating like a bunny rabbit today?
Whether you feel veggies are inconvenient to prep, you’re unsure how to cook them, or they just never seem appetizing… we’ve got you covered with some delicious ways to get more of these goodness-packed gems into your eating plan, so that you never get bored of eating them.
So, let’s dive in and unlock the secrets to veggie success!
How To Eat More Vegetables
Here are some clever tricks to help you eat more vegetables each day without sacrificing taste or convenience. From sneaking them into your favorite meals to experimenting with new recipes, these tips will make it easier than ever to enjoy the benefits of a veggie-rich diet.
1. Drink them
One popular option is to drink your veggies in the form of smoothies, especially green smoothies. Green smoothies are not only refreshing, but they also pack a powerful nutrient punch. When adding leafy greens, smoothies can provide you with a recommended amount of vitamins, such as vitamin A and vitamin K, in just one cup of veggies. You can also get creative with the vegetables you choose. Beyond the leafy green options like spinach, mache, kale, you could also include veggies like cucumber, zucchini, pumpkin, beets, avocado, or sweet potatoes for added nutritional benefits.
The best part is that green smoothies are a sneaky way to incorporate more veggies into your diet without compromising on taste. You can easily hide the veggies in the fruity flavors of the smoothie, making it a delicious and convenient option for breakfast or a snack. Frozen veggie bags work particularly well for this. Just add a bit of frozen cauliflower to your smoothie for a thick and creamy addition and you’ll never taste it!
With their abundance of vitamins, minerals, and antioxidants, green smoothies can be a simple yet effective way to enjoy the benefits of vegetables and promote a healthy lifestyle.
Here are some tips and recipes to get you started: How to Meal Prep Smoothies
2. Make them Convenient
Making veggies more accessible and convenient in your daily routine can be a game-changer when it comes to eating more of them. Here are some simple yet effective tips to help you incorporate veggies effortlessly into your lifestyle.
- Store them in easy-to-see and easy-to-grab places: Instead of hiding your veggies in the back of the fridge or deep in the “crisper” drawer, place them on the top shelf of your fridge where they’re highly visible and easily accessible. When they’re easily visible and within reach, you’ll see and remember them every time you open the fridge, making it more likely for you to reach for them and incorporate them into your meal plan.
- Prep a week’s worth of veggies in advance: Busy schedules can make it challenging to prepare fresh veggies every day. That’s why prepping a whole week’s worth of veggies over the weekend can be a game-changer. Wash, trim, chop, and even roast or freeze your veggies so that they’re ready to go whenever you need them. Having prepped veggies on hand makes it convenient to grab them as a quick snack or toss them into a stir-fry or salad on the go. And don’t forget to stock up on some delicious dips like hummus, guacamole, or your favorite dressing to make veggies even more enticing to munch on! You’ll be amazed at how quickly you’ll reach for them as a snack or ingredient in your meals when they’re ready to go.
- Discover your irresistible veggies: Take a moment to think about what veggies you truly love and find irresistible. Are salads your jam? Roasted Brussels sprouts? Experiment with different preparations and healthy cooking methods to find what makes your taste buds dance. Whether it’s roasting, grilling, sautéing, or even pureeing, find ways to enjoy veggies so you WANT to eat them. Indulge in your favorite veggie dishes often, and don’t be afraid to get creative in the kitchen!
Making them more accessible and convenient in your daily routine can go a long way in helping you eat more veggies. With these tips, you’ll be well on your way to enjoying a veggie-filled and healthy lifestyle.
Looking for more ways to add a convenient and healthy meal to your week, check out: How To Meal Prep For The Week: A Beginner’s Guide
4. Swap Out Pasta or Rice for Veg
Get creative with your vegetables and turn them into delicious veggie noodles or rice!
Flip pasta night on its head by using sweet potatoes, carrots, zucchini, turnips, or beets as a healthy pasta substitute. Try making Shrimp Marinara Zucchini Pasta, Butternut Squash Spaghetti, or Sweet Potato Lasagna for a nutritious and low-calorie dinner. You can use a spiralizer, mandoline, or even a simple vegetable peeler to create a veggie “noodle” from your veggies. Or you can even chop or shred them for a different texture. Once your veggie noodles are ready, you can use them just like pasta and toss them with sauces, other veggies, or meat. For “pre-made” noodles, bake a spaghetti squash and use the squash as noodles.
Give “ricing” a try! It’s a cool trick where you can turn veggies like cauliflower, broccoli, beets, carrots, zucchini, and sweet potatoes into rice-like bits using a food processor. It’s super easy! Cauliflower rice is a real hit, and it’s way lower in carbs than regular rice – only 5 grams of carbs in a cup, compared to a whopping 53 grams in white rice. Plus, cauliflower is packed with good stuff like vitamin C, vitamin K, folate, and potassium, which are all important for staying healthy.
But wait, there’s more! You can get creative and “rice” other veggies too. Just grate or pulse ’em in a food processor, and you’re good to go. Mix ’em up in your fave recipes and enjoy the tasty and nutritious goodness of these colorful veggies. It’s a fun way to add more veggies to your meal plan and boost your veggie power. Give it a shot and see how you can jazz up your rice game with veggie “rice”!
5. Add them to Soups and Sauces
Vegetable soup is a fantastic option to sneak in more vegetables because it allows you to pack in multiple servings of veg in one bowl. You can even make veggies the star by pureeing them and adding spices to create flavorful soups like a roasted butternut squash soup. Plus, it’s super easy to cook veggies into both broth- or cream-based soups, giving you endless possibilities for veggie-loaded meals that are as delicious as they are nutritious. Adding just a handful of extra veggies, like broccoli, to your soups can significantly boost your intake of fiber, vitamins, and minerals.
But that’s not all! You can also amp up your veggie game by adding more vegetables to your sauces and dressings. It’s a clever way to sneak in extra veggies, especially if you have picky eaters at home. When you’re cooking sauces like marinara sauce, simply toss in some chopped onion, carrot, bell pepper, or leafy greens like spinach for an extra nutrient punch. For a rich and indulgent sauce, try pureeing roasted root vegetables like carrots, sweet potatoes, squash, turnips, or beets for a burst of color, flavor, and nutrition.
6. Include More Veg with Breakfast
Try to amp up your veggie intake during breakfast. There are plenty of delicious and nutritious ways to enjoy more vegetables in the morning.
- Whip up a veggie-packed omelet. Cook some eggs with a little butter or olive oil in a pan, then fold them around a colorful assortment of veggies like spinach, onions, mushrooms, bell peppers, or even bok choy. You can customize your scrambled eggs with your favorite veggies for a satisfying and protein-rich breakfast.
- Incorporate veggies onto your morning toast. Top your toast with nutrient-rich kale and a perfectly cooked egg, or get creative with other veggies like avocado, sliced tomatoes, or sautéed mushrooms for a tasty and filling breakfast.
- Blend up a veggie and fruit-packed smoothie bowl. You can throw in spinach, kale, or other leafy greens along with some fruits like berries or bananas for a refreshing and nutrient-dense breakfast option.
- Cook greens in advance. Having greens like spinach or kale ready in the refrigerator can be an easy way to eat veggies with your breakfast. Simply reheat a serving in the microwave and pair it with an egg or other protein source for a quick and satisfying morning meal.
Remember, the key is to get creative and experiment with different veggies to find what you enjoy the most. Adding more vegetables to your breakfast can be a tasty and healthy way to start your day off on the right foot.
6. Include Veggies in Your Baked Goods
Want to boost your vegetable intake in a creative way? Sneaking veggies into baked goods is a clever and delicious trick that can help you eat more veggies without even realizing it. It’s a perfect solution for those who may not be fond of veggies or want to add more nutrition to their baked treats.
One popular option is to incorporate vegetables like carrots, zucchini, or sweet potatoes into baked goods like muffins, bread, or cakes. Grating or pureeing the veggies and adding them to the batter can add natural sweetness, moisture, and a hint of earthy flavor to your baked goods. Plus, you’ll be adding essential vitamins, minerals, and fiber to your treats, making them even more nutritious.
Try Gluten-Free Walnut Zucchini Bread, Cauliflower Breakfast Muffins, Gluten-free Sweet Potato Muffins, Dairy-free Muffins with Zucchini, Carrot & Walnut, or Broccoli, Quinoa & Cheddar Muffin Frittatas for a veggie-packed baked good.
7. Include Veggies in Your Desserts
Craving something sweet? Good news – you can still indulge in your favorite desserts while sneaking in some veggies! Yes, you read that right. Like adding vegetables to your muffins, try adding them to desserts. Adding veggies to your desserts is not only a clever way to boost your veggie intake, but it can also add natural sweetness, moisture, and nutrition to your treats. The best part is that you won’t even taste the veggies in most cases, especially when they are used in small amounts or mixed with other flavors. Sneaking veggies into your desserts can be a fun and creative way to enjoy guilt-free treats while still getting the benefits of added nutrients and fiber. Try tricks like using mashed avocado or sweet potato in place of butter or oil in recipes like brownies or cookies.
8. Eat Salads
Of course, salads had to make this list! If you’re looking to up your veggie intake, salads are a fantastic option. And they don’t have to be boring and bland salads. With countless recipes available, salads can be a delicious and nutritious addition to any meal, even breakfast! Don’t limit yourself to just lunch or dinner salads, salads can be enjoyed at any time of the day.
The key to making salads a regular part of your diet is to keep it simple and convenient. Invest in bags of pre-washed greens and arugula for quick and easy salads. Having a jar of homemade salad dressing in the fridge can also make a big difference in elevating the taste of your salads. You can also experiment with heartier salads that last longer in the fridge as well.
Eating salads regularly is a fantastic way to boost your veggie intake and enjoy a delicious and nutritious meal. So why wait? Try some of these recipes to get started: How to Meal Prep Salads
9. Double Your Portion
If you’re looking for the most simple and easiest way to increase your veggie intake, one of the best tricks is to just double your portion of veg when you’re dishing up your meals. It’s an effortless way to make sure you’re getting more veggies on your plate without having to go through a complex recipe or meal plan.
When you’re serving up your main meals, whether it’s lunch or dinner, try to fill up at least half of your plate with vegetables. Instead of just a small side serving of veggies, aim to make them the star of the show by doubling the portion size.
Doubling up your veggie portions not only helps you increase your overall vegetable intake but also helps you feel more satisfied and full. And you will probably be able to eat less of the carb in your meal as you increase your portion of vegetables. Vegetables are low in calories and high in fiber, which means they can fill you up without adding excess calories to your diet. Plus, they are packed with essential vitamins, minerals, and antioxidants that are beneficial for your overall health and well-being.
So, the next time you’re serving up a meal, remember to double your veggie portions and make them a prominent part of your plate. It’s a simple and effective way to boost your veggie intake and enjoy the many health benefits of vegetables.
Now That You Know How to Get Yourself to Eat More Vegetables. Get Cooking!
Adding more veggies to your diet doesn’t have to be a drag. It can actually be fun and delicious! Get creative in the kitchen and try out some of these awesome ways to sneak veggies into your meals. Whip up a veggie-packed omelet or a fruit-loaded smoothie bowl for breakfast. Or why not get sneaky and hide some carrots or zucchini in your muffins or brownies? You’ll not only add essential nutrients to your diet but also tons of flavor and excitement to your meals.
So next time you plan a meal, look for simple ways to swap or boost your veggie intake. Whether you trade out a tortilla for a lettuce wrap or just take an extra scoop of green bean, adding more veggies is easier than you think.. And it’s a win-win. Your body will thank you for the extra vitamins, minerals, and fiber, and you might just discover some new favorite recipes along the way. So, don’t be afraid to play around with veggies in the kitchen and make them a regular part of your meals. It’s all about finding what works for you and enjoying the goodness that veggies bring to the table. Get ready to veg out and take your healthy eating game to the next level!
For more veggie inspo, check out the recipes on our blog.