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How to eat 30 plants a week (starting today)
Eat a variety of plant foods each week for optimum gut health
Kristina Todini, RDN
July 23, 2024
In partnership with
You know you should eat at least five servings of vegetables a day, but did you know that you should be getting a variety of plant foods – some say at least 30 types – each and every week?
Some research suggests that eating at least 30 plants foods each week increase the diversity of your gut microbiome, which plays an important role in your overall health.
So today I pulled together a full day meal plan that is rich in different fruits, vegetables, grains, legumes, nuts, seeds, spices, and herbs to hit your plant-eating quota.
🌱 + 🍽️,
Kristina
plant planner
P.S. Today’s newsletter has a sponsor! I’m very selective with any sponsorships and only share brands I believe in (I actually rejected a brand last week because they were making ridiculous health claims!). You can show your support for the newsletter by clicking on sponsorship links, it helps me keep this daily missive up and running. I appreciate you!
TOGETHER WITH PURPLE CARROT
Power Your Plate With Purple Carrot’s Plant-Based Meals
Want to finally reach your daily recommended amount of plants in your diet? Want to enjoy them without scouring the internet for recipes or scavenging the grocery store shelves for dozens of ingredients?
Purple Carrot has the answer.
With fully plant-based, chef-prepared meals and meal kits that provide the exact amount of ingredients you need, plus an ever-growing “plantry” filled with healthy staples, Purple Carrot makes it easier than ever for you and your family to eat more plants - without spending hours in the kitchen each week.
What can you expect when you order from Purple Carrot? Fully customizable plans - pick from any combination of meal kits, prepared meals, and grocery items - plus the option to skip a week or cancel whenever you want. No matter which options you choose, you’ll always get nutritious meals that never sacrifice flavor.
What’s on the menu? This month, they’re offering five new light, fresh, and vibrant meals packed with seasonal produce. From Sesame Orange Tofu with Roasted Green Beans & Sticky Rice to Gnocchi Al Pesto with Charred Asparagus & Lemon Zucchini, there’s a mouth-watering option for every taste.
Plant-rich breakfasts 🥣
Breakfast is an excellent way to pack in plants into one bowl (or even one glass)
Plant-centered main dishes 🍲
Choose one lunch and dinner from these plant-packed recipes
A plant-packed salad 🥗
Choose a salad with a variety of vegetables for a side or quick bite.
Yup, even add plants to sweets 🍪
Sweet treats can be rich in plants as well!
DID YOU KNOW? 🧐
A recent study looked at stool samples of 10,000 American and British adults and categorized them into three groups based on their weekly plant consumption: low (0-10 plants), medium (11-30 plants), and high (more than 30 plants). The study revealed that individuals consuming over 30 plants weekly exhibited greater microbiome diversity, indicating better gut health compared to those consuming 10 plants or fewer per week. (source)
TODAY’S VIDEO 🎥
Here’s a plant-rich soup that will hit at least 6 different types of plants in one meal!
Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.
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I’M CURIOUS 🧐…
I’d love it if you’d be a peach and take 3 minutes to fill out this short survey about your biggest struggles in the kitchen right now. If you do, you’ll receive a FREE meal plan that’s usually just available to my meal plan members. 👇
LET ME KNOW…
How much time do you spend cooking each day?How much time do you spend preparing food each day? |
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