How to eat 30 plants a week (starting today)

Eat a variety of plant foods each week for optimum gut health

Author

Kristina Todini, RDN
May 07, 2024

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

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.

Doug Larson

NEVER LOSE A RECIPE AGAIN!

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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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PLANT-BASED SCHOOL IS OFFICIALLY OPEN!

I am burying this news at the very bottom of this email, but I’m super excited to share that my plant-based kitchen school is officially open! Plant Powered Kitchen School is a plant-based cooking and meal plan community membership and the first course on meal planning is live now. Check it out here, I’ll share more in the coming days as I welcome in new students.

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