How to Eat More Plant Based: 10 Easy Ways to Incorporate Fruits and Vegetables
I’ll be the first to admit that we could all probably do better about eating more fruits and vegetables. With jam-packed schedules consisting of full time jobs, commuting, family obligations, and so on, it can get challenging to incorporate a whole foods plant-based lifestyle. Don’t get me wrong, I am a strong proponent for ordering take out and baking frozen pizza during those days where you just aren’t feeling it in the kitchen, but there are definitely a few things you can do to amplify your plate to incorporate the endless benefits of plant foods including fiber, vitamins & minerals, and gut health.
Buy Frozen and Freeze Fresh Produce
Not only is buying frozen produce often cheaper than it’s fresh counterpart, but it greatly increases the shelf life of your fruits and vegetables as well. When you're strapped for time and just need to get something on your plate, steaming, stir frying, and sauteeing your frozen veggies makes them easy to eat in a matter of minutes.
Blend Them
There are so many different ways you can eat plant-based, and one of my favorite ways is by blending them into smoothies and soups. Especially during the hot summer months in California, I always keep my freezer stocked with my favorite fruits and vegetables that I use to make smoothies. Here’s one of my favorite smoothie recipes. In contrast, I love to get creative and blend a variety of starchy and non starchy vegetables into soups that are hearty and satisfying.
Prep Your Plants in Advance
Another way to make eating your fruits and vegetables easier is to prep them in advance. Pre-chopping onions, bell peppers, carrots, apples, and so on makes them easier to incorporate into your cooking and also easier to grab and go to snack on
Plan Your Meals Ahead of Time
Although this is not a new concept, it can be a great strategy to incorporate more color on your plate. I often find that meal prep helps save me time and money by having a clear idea of what I’m getting at the store while also reducing the amount of potential food waste that comes with having produce sitting in the fridge and not knowing what I’m going to do with it.
Substitute Meat for Plant-Based Proteins
A great way to incorporate more veg is to substitute meat for a plant-based alternative. Imitation meats are pretty common nowadays at the market, but some of my favorite swaps are portobello mushroom in place of ground beef, tofu or tempeh in stir fries, and chickpea or lentils in stews.
Buy Canned
Canned foods have gotten a bad wrap over the years, but there are actually a lot of benefits to choosing canned foods versatile, diverse, shelf stable, affordable, and super easy to use in your cooking. A great example of plant-based canned food is beans. As one of the best planted-based protein sources out there, beans are super easy to add to a variety of different dishes and cuisines spanning from salads, soups, grain bowls, tacos & wraps, dips & spreads, and stews. Canned foods often also come in low sodium and low added sugar.
Toss Them Into Everything and Anything
Amplify your plate with more roughage. Add some roasted cauliflower or kale (or both!) to your grains. Toss some bok choy into your wok of fried rice along with some ginger, peppers, & scallions. Even bump up your salad game with some fresh citrus, beets, walnuts, and heart of palm for a mixture of different flavors and textures. The world is your oyster when it comes to eating more plants.
Try Plant-Based Milks
In today’s world, there are so many different options for dairy-free milk alternatives. Whether you’re sensitive to lactose, allergic to dairy, or simply trying to eat more plant-based, the milks you choose are another fun way to experiment with plants. If you’re looking for the closest substitute for cow’s milk, I’d give soy milk a go since it’s packed with 8 grams of protein per 1 cup serving. Other plant milks are generally lower in overall nutritional value, but can be a great alternative to cow’s milk in your coffee, cereal, and baking.
Choose Plant-Based Snacks over packaged foods
This is probably one of the simplest ways to eat more plant-based that requires little to no preparation. Something as simple as a banana and sliced cucumbers added in your lunch box can boost the overall quality of your diet. One of my favorites growing up was the classic celery or apple with peanut butter. Lately I often have hummus with sliced veggies, some kind of fresh fruit, and a handful of nuts (cashews def take the top of the list!). The best part is that it doesn’t have to be complicated. Simple foods with minimal prep work make life easier to navigate in a world full of heavily processed and packaged foods.
Try a Meal Delivery Service
An even simpler way to plan your meals is to get a subscription to a meal delivery service. Lot’s of meal services cater to vegetarian and vegan lifestyles, and it’s a really fun way to try new recipes and techniques in your cooking. Right now, Mario and I are really vibing with Purple Carrot, which is a completely plant-based, vegan meal delivery service. We’ve actually have been using a meal delivery services for almost a year now (since November 2019) and have really enjoyed them for a number of reasons. As for Purple Carrot specifically: Although neither I nor Mario are vegan, having a plant-based meal service has made eating more fruits and vegetables ridiculously easy and fun. We are both die-hard foodies who love trying new things, and Purple Carrot definitely gives us the balance of variety and balance.
Final Thoughts
Overall, eating more fruits and vegetables is pretty easy when you think about all the different ways we can incorporate them into our meals. When you’re in a pinch, the simpler the better when it comes to meal planning and preparation. But when you do have a little more time on your hands, fruits and veggies are an incredible way to enhance the flavor and texture of your meals while also boosting the nutritional quality of your diet.
Hi There!
My name is Allison, and I’m a registered dietitian offering nutrition counseling for people looking to optimize their nutrition through a non-diet, intuitive eating approach — meaning I will NEVER have you counting calories or make you restrict foods or food groups. Instead, my goal is to help you feel confident in choosing foods and eating habits that help you feel your best. This includes being able to understand your hunger and fullness cues, giving yourself permission to eat foods you enjoy, and ditching toxic diet culture.
Whether you are managing chronic conditions such as high blood pressure or diabetes, or simply looking for guidance on how to break the cycle of dieting and build a better relationship with food, weight-neutral nutrition therapy can help you to make peace with food and have you live your best life!
