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Easy Ways to Eat More Veggies

Many people struggle with eating veggies & whole plant foods in general. It’s okay to start small! Start with where you’re currently at and aim to add in more color and vegetables where you can. A serving is 1/2 cup and it is recommended to consume at least 5 servings a day.

Here are some ways to get started:

  • Start by picking the ones you like. Even if it’s a low number, they’re still beneficial & will provide nutrients! Eat-a-Rainbow-Wellness
  • Prepare them the right way. Lightly sauteed or roasted in the oven are our favorites. (We also use our air fryer!) I roast mine at 375F in the oven for about 25-30 minutes.
  • Utilize seasonings. Veggies do not have to be boring & bland! Spices & herbs add both flavors & nutrients. Our favorites: garlic, pink Himalayan or grey sea salt, black pepper, Italian seasoning blend, paprika, oregano, thyme & “salt-free” blends like Mrs. Dash.
  • Make it easy: Utilize frozen veggies (they’re still high in nutrients) but avoid canned. Use the pre-chopped/washed veggies to save time OR Wash, cut & even prepare the veggies in bulk. Keep them visible in the fridge as well. You’ll be more likely to eat them!
  • Just eat ‘em: Simply make, add and eat them to your plate as a side dish. Nothing fancy, but the more you create this HABIT, the “easier” it gets & will become the norm to have veggies in a meal.

Find or create meals that include veggies into the main dish. Some examples:

  • Meatloaf with shredded zucchini & bell pepper
  • Chili with diced pepper, onion, zucchini, tomatoes
  • Stuffed bell peppers
  • Egg veggie scramble or omelet
  • Quinoa/rice mixed with chopped veggies
  • Mexican or Asian style bowl with sauteed veggies

Other tips:

  • Blend spinach and/or cauliflower rice into your shake/smoothie (you won’t taste it!)
  • Add shredded zucchini to your oatmeal to make “zoats”
  • Make a savory cereal: Use quinoa or oatmeal + spices, shredded zucchini, riced cauliflower, avocado, poached or over easy egg, salsa, hot sauce etc.!
  • Add or puree them into sauce
  • Have vegetable based soups
  • Add a side salad and eat it before your main meal
  • Have a salad for a meal (I have a “big salad” almost daily!)
  • Snack on raw veggies (cucumber, carrots, tomatoes) with hummus or guacamole
  • Add cauliflower rice, zucchini noodles, spaghetti squash to your current meals or in place of the starch/grains

Get creative with combinations & flavors:

For example: Brussel sprouts + sea salt, bacon & apple
Green beans + tomato & almonds
Asparagus or Broccoli + lemon & Parmesan

1 Join the Conversation

  1. Vivian says
    Feb 22, 2019 at 1:09 AM

    Love these ideas!! Thank you so much!! Vivian

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