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
January 09, 2025

30 plants in a week?!? Yup, some studies suggest that for optimum gut health you should be eating at least 30 different plant foods a week. 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

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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

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QUICK KITCHEN LINKS 👇

1️⃣ Follow me on YouTube. Subscribe on YouTube for more plant-based recipes and vegan meal prep tips to make eating plants easy peasy.

2️⃣ Get my free 4-Day meal plan. Download my 4-day plant-based meal plan to start powering up with plants.

3️⃣ Shop my favorite kitchen items. I’m setting up my Amazon shop with all of my favorite tools, equipment, and ingredients. Take a look!

4️⃣ Browse all recipes. Browse all Fork in the Road recipes based on meal type and season

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