When people think “eat more vegetables” they tend to think “salad, on salad, on salad”. That isn’t necessarily the case though. Getting more vegetables in your diet is actually really easy and it doesn’t have to feel like you’re eating bowls of grass to accomplish it. Most people need, on average, 3-5 servings of vegetables per day. We’re going to shoot high, 5 servings per day, which is perfect because I generally structure meal plans around 5 meals per day. Here are 5 easy, pain free ways to get more vegetables in your diet:
1. Vegetable Omelet
This is my personal favorite way to increase my vegetable intake. It can be tough to eat 4 eggs (1 whole egg, 3 egg whites) everyday like my meal plan calls for, but when I load the eggs up with spinach, onions, peppers, cheese, and turkey sausage, it makes the omelet much more flavorful. I like to do 1 cup of spinach, 1/2 cup of peppers and 1/2 cup of onions in my eggs for a total of 3 servings of vegetables first thing in the morning (or whenever I eat this meal) and it makes for a fantastic, satisfying omelet.
I don’t do this myself but I know a lot of people seem to love juicing. I’ve bought pre-made vegetable juice blends (with some fruit juices) and loved it. I’m sure making it fresh is even better. Look up some great recipes and go to town. I’ve had a juice medley that contained green apple, spinach, garlic, peppers, kale, and more and I really only tasted the fruit. I’d recommend eating whole vegetables over juicing any day but if this works for you then go for it!
3. Introduce It to Your Baking
It can be very easy to add vegetables to traditional baked foods. There are recipes all over the internet now for things like chickpea cookies, black bean brownies, and other baked good hacks. Try things like zucchini bread, pumpkin muffins, zucchini fries, zoodles, spaghetti squash noodles, etc., to sneak more vegetables in your diet. You won’t even know they’re there. I’ve introduced my favorite pumpkin muffin & pumpkin breads on my Instagram.
I add Green Tea Matcha to my baking and smoothies for an antioxidant boost!
I like adding a lot of vegetables to wraps & tortilla dishes because: 1. Nobody likes a small a small wrap and 2. They’re more fun to eat than a salad. Try making a grilled chicken wrap loaded up with chopped romaine, red onions, grilled peppers, eggplant, and brie cheese.
5. Mixed Salads
Last, and in my opinion, definitely least…the salad. A lot of my clients think weight loss has to happen by eating a ton of salads all day. They generally hate dieting and end up quitting after only a few weeks because of this. While this may be effective, save this as a last resort. Maybe 1 in 5 meals should be some sort of big salad and even then, make it interesting. Try this: 2 cups of chopped romaine or spring mix lettuce, 1/2 cup of diced peppers, 1/2 cup of red onions, 1/4 cup of tomatoes, 1/4 cup of cucumbers, 1/4 avocado, 1/4 cup of cooked black beans, 4-6 oz. grilled chicken or shrimp, 1 tbsp. balsamic dressing.