Meal Plans for More Vegetables

Month 1: 1 Pound of Vegetables
Goal: Increase your daily intake of vegetables to 1 pound per day.

Strategies: 

  • Replace pasta with spiralized vegetables like zucchini, carrots, daikon radish, sweet potatoes, and Kohlrabi.
  • Replace chips with crispy raw vegetables.
  • Replace lunch sandwiches with soups and/or salads
  • Increase vegetables in dinner. Instead of just using onions and mushrooms, experiment with ingredients like bok choy, spinach, kale, broccoli, bell peppers, carrots, cauliflower, peas, etc..
  • Replace rice and potatoes with cauliflower versions. (i.e. riced cauliflower, mashed cauliflower)
  • Keep cut vegetables in your refrigerator at all times. If it’s quick and easy, you’re more likely to choose it.
  • Replace snacks like potato chips with celery & peanut butter or cucumber & tzatziki.
  • Make creamy soups by using blended cooked vegetables instead of a roux and cream.
  • Drink green smoothies.

Equipment:

  • Kitchen Gadgets that will assist your transition.
    • Spiralizer
    • High-powered blender like Vitamix, Ninja, Oster Versa, or Nutribullet
    • Mandolin slicer
    • Immersion blender

Suggestions for adding more vegetables to every meal

Day 1

Breakfast:

  • Add a Green Giant Smoothie to your normal breakfast routine.
  • Adds 5 ounces of vegetables per serving.

Snack:

Lunch:

  • Add a cup of Chili to your normal lunch.’
  • Adds 4 ounces of vegetables per serving.

Snack:

  • Add a ½ cup of Loaded Guacamole with bell pepper slices.
  • Adds 6 ounces of vegetables per serving.

Dinner:

  • Add a side of Sautéed Green Beans to your normal dinner.
  • This adds 10 ounces of vegetables per serving.
Day 2

 Breakfast:

  • Add a Southwestern Omelet to your normal breakfast routine.
  • Adds 6 ounces of vegetables per serving.

Snack:

  • Add Tzatziki with cut vegetables as a snack before lunch.
  • Adds 8 ounces of vegetables per serving.

Lunch:

  • Add a cup of Tomato Soup to your normal lunch.
  • Adds 12 ounces of vegetables per serving.

Snack:

  • Add a ½ cup of Black Bean Salad as a snack before dinner.
  • Adds 4 ounces of vegetables per serving.

Dinner:

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