I'm sharing simple ways you can plan and prep to get more vegetables in your meals along with lots of healthy vegetable filled recipes.
When I sit down with nutrition coaching clients and have them walk me through "a day in their nutrition", I usually see some protein, a lot of convenience foods, some fruit and little to no vegetables. I feel like it's not so much a lack of understanding, most of us know we should be eating more vegetables and "real food". The struggle is typically in the planning and prep. Which is why I am sharing easy tips and simple ways to eat healthier and get more vegetables into your day!
Vegetables not only contain vitamins and minerals, they also contain antioxidants. When you are eating a nutrient rich diet, your skin glows, you have more energy and it's easy to maintain a healthy weight. When you consume foods containing sugar, gluten and dairy, these foods break down the collagen and elastin in your body, causing premature aging, inflammation and breakouts. You're going to feel fatigued, get sick more often and experience bloating and weight gain. What may seem easier in the moment is definitely not worth it in the end. With a little bit of planning, a weekly trip to the grocery store and some tips from me, you'll feel the benefits and see the difference eating vegetables at every meal makes.
I like to have the same thing every morning, so the planning is minimal.
Going to the grocery store + making veggie egg muffins or hard boiling eggs.
VEGGIE EGG MUFFINS: I'm a huge believer in starting the day with something "savory" as opposed to something sweet. Eggs and veggies are definitely my favorite combo and making veggie egg muffins is such an easy way to go! They can be made ahead of time and stored in the fridge or freezer, which is great for busy mornings. You can also use whatever veggies you have on hand. If you have grilled or roasted veggies from dinner, those leftovers are perfect. Whip up a few eggs, add your veggies, cook and store. Super simple, super nutrient rich. If you want to give them a try, here's an easy recipe for High Protein Egg Bites for you!
BREAKFAST SALADS: The breakfast salad is my absolute favorite meal of the day. Typically it is 1 cup of arugula + a drizzle of olive oil, black pepper and crushed red pepper flakes + 1-2 eggs hard boiled or cooked over easy plus 1/2 an avocado. It might sound weird, but trust me on this one, it's amazing. If I am a little hungrier, Embrace the breakfast salad, it will change your life.
PROTEIN + VEGGIE SMOOTHIES: I included this because it's convenient and quick, easy to throw together. I typically have my Creamy Cinnamon Chocolate Protein Smoothie every afternoon, but it works as a option for a quick breakfast too! I always include greens (kale, spinach, etc.), 1/2 an avocado and a scoop of Paleo Valley Bone Broth Protein Powder. Click here for the complete recipe.
Same as breakfast, to keep planning to a minimum, I pick one recipe to have for lunch all week.
Going to the grocery store + washing and chopping veggies (if needed), cooking the protein and making salad dressing or sauce (if needed).
LETTUCE WRAPS vs. SANDWICHES: The beauty of the lettuce wrap is in the endless possibilities. Anything you can put between two slices of bread, can be wrapped in a lettuce leaf for a much healthier, grain free lunch. If I'm getting bored of salads, I definitely find myself gravitating towards lettuce wraps. They are easy to pack and prepare and are so delicious.
VEGETABLES + BITCHIN SAUCE: Even if you are completely slammed at work and have zero time to food prep, having veggies and Bitchin Sauce in the fridge makes getting more vegetables into your day so much easier. Perfect snack on and/or to have for lunch. Mini peppers, snap peas, and baby carrots are great because they require no chopping. Broccoli, cauliflower and cucumbers are favorites too. Such an easy thing to make sure you have on hand every week.
VEGETABLE LOADED SALADS: Whether you are making your own or eating out, you want to make sure your salads are loaded with vegetables. Avoid salads with candied nuts, dried fruit, croutons, wontons or tortilla strips and go for ones with vegetables and protein. Healthy fat is always a plus, avocado on everything is the dream. And this one might surprise you, but stay away from low fat or low cal dressings and instead go with olive oil and lemon juice. Knowing how to put together a truly healthy salad is key.
Planning for healthy dinners does require a little more effort. When you are planning what you need to cook and shop for, utilize leftovers and account for dinners out with friends, etc. If you want to join and follow my weekly email meal plan, it is super helpful for meal planning. I send out 5 vegetable loaded, healthy dinner and 1 lunch recipe each week. Such an easy way to discover new recipes!
Going to the grocery store + making anything ahead of time you want to store or freeze.
VEGGIE NOODLES: I'm sure you've heard and seen "zoodles" or zucchini noodles, but did you know you can also make beet, carrot or squash noodles? Perfect substitute for pasta dishes and great way to sneak more veggies into dinner. Too busy to mess around with a spiralizer? Stores like and Whole Foods now carry ready to eat or cook veggie noodles.
STARTER SALAD WITH DINNER EVERY NIGHT: This is one of the favorites at our house. I notice such a difference in how I look and feel when we are consistently making a starter salad with dinner every night. We keep it super simple; mixed greens, cucumbers. mini peppers, feta or avocado and olive oil and lemon juice or balsamic vinaigrette. Easy stuff to keep and have on hand and so quick to throw together.
FRUIT OR BERRIES FOR DESSERT: It is technically not vegetables, but I get asked for healthy dessert ideas all the time. Having a small serving of fruit or berries is a great way to indulge in something sweet without all the processed sugar and calories most desserts have. Fruit is such an easy, minimal prep, quick and easy dessert option. Plus, if you're thinking of having smoothies for breakfast, you'll want to include seasonal fruits on your shopping list each week anyways.
There you go, 9 Simple Ways To Eat More Vegetables Everyday! Hopefully I got you thinking about ways you can start to eat healthier and inspired you to do plan and prep some meals this weekend! If you're interested in my weekly meal planning email, let me know and I will be sure and get you added. Feel free to share, tag and comment. Would love to hear how you are getting more vegetables into your day!
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