How to Eat 30 Different Plants a Week

In reality, when eating a whole-food diet, consuming at least 30 different plants a week is easy. We are talking about all those legumes, seeds, and nuts for protein and healthy fats. We are looking at those organic grains for high-quality carbohydrates and dietary fiber. We are seasoning with those spices and herbs. We aren’t even thinking about “fruits and vegetables” yet.

Eating so many different plants is a great thing because it helps us get the full bevy of micronutrients, antioxidants, and other healthful boosts our bodies need. Each plant has its unique collection of these, and so the more plants we consume, the more exposure to the alchemy of nutrients we need we get.

While we should keep up fulfilling our fruit and veggie chart, we must realize we can get plants— whole food versions of them— into our diets in many other ways.

Use Plenty of Fresh Herbs

Growing an herb garden at home is extremely valuable. Most herbs are perennial plants and will spread and/or multiply readily. They are easy to harvest and toss into just about any to add crazy flavor. Plus, they are packed with medicinal qualities and health benefits.

It’s really easy to get a load of plants into your monthly diet plan by using fresh herbs. Just feature one in at least one dish of every meal: Rosemary roasted potatoes, lemon balm hummus, sage stuffing, pesto pasta, etc. Here are a dozen fresh herbs that grow well at home:

1. Rosemary
2. Sage
3. Basil
4. Thyme
5. Oregano
6. Mint
7. Lemon Balm
8. Chives
9. Parsley
10. Cilantro
11. Tarragon
12. Dill

Eat a Different Legume Every Day

Most plant-based eaters load up on legumes because we know that’s going to be a good, low-fat source of protein. Rather than always opting for tofu or processed versions, we can simply make a pot of beans or peas, homemade bean burgers, or bean/pea dips. And, we can vary our choices.

Soy for tofu and tempeh and chickpeas for hummus aren’t our only options! Here are just 10 different types of pulses we could be parading across the dinner table regularly.

1. Soy
2. Chickpeas
3. Red Beans
4. White Beans
5. Black Beans
6. Pinto beans
7. Split Peas
8. Garden Peas
9. Lentils
10. Black-eyed Peas

Always Feature Greens

Greens are really easy to grow at home, and they are a go-to for all eaters when it comes to something healthy on the plate. Salads are great, but we can also do sautéed greens, include greens in with beans, use them for wraps, and have krauts and slaws.

The trick is to not get bored and stuck on one type of green. There are loads to try, and it’s a crime not to appreciate them all. Here are 10 to start with:

1. Collards
2. Kale
3. Chard/Beet Greens
4. Lettuces
5. Arugula
6. Mustard
7. Cabbage
8. Turnip Greens
9. Endive
10. Spinach

Grow Easy Veggies at Home

Many of us get stuck in our ways and don’t venture out into the wild world of vegetables quite as far and often as we should. Tomatoes are great, but when is the last time we cooked an eggplant or stuffed pepper? Potatoes are so versatile, but why not play around with beets, turnips, radishes, and other root vegetables?

It’s easy to identify our go-to veggie favorites, so it’s helpful to do that and always branch out for one or two others each week. There are at least 20 to choose from:

1. Tomatoes
2. Squashes
3. Green Beans
4. Carrots
5. Beets
6. Radishes
7. Turnips
8. Cucumbers
9. Sweet Potatoes
10. Potatoes
11. Eggplants
12. Peppers
13. Onions
14. Asparagus
15. Broccoli
16. Cauliflower
17. Okra
18. Brussels Sprouts
19. Pumpkins
20. Rutabaga

Get Your Nuts and Seeds

Nuts and seeds come from plants, too. And, they provide healthy fats, lots of minerals, and a good bit of protein. We tend to overlook them as ingredients in our dishes, relegating them to snacks by the handful. That’s fine, but they are good for cooking, too.

There are so many more, but start with ten favorites:

1. Sunflower Seeds
2. Flax Seeds
3. Sesame Seeds
4. Pumpkin/Squash Seeds
5. Chia Seeds
6. Almonds
7. Walnuts
8. Pistachios
9. Peanuts
10. Cashew

Vary Your Fruits

As with vegetables, we quickly whittle our fruit selections down to just one or two mainstays and, more or less, forget the others. While it’s great to be eating fruit, it’s even better to be eating a variety of fruit.

Instead of sticking with just one or two, try to change up at least one of the mainstays each week to keep something different coming in. Use the seasons as a good guide, and enjoy the 10 to start with:

1. Bananas
2. Apples
3. Oranges
4. Peaches
5. Blueberries
6. Blackberries
7. Raspberries
8. Grapes
9. Plums
10. Pears

In other words, it’s so easy to eat 30 different plants a month. It’s not really that difficult to eat 30 different plants a week. For those of us with diverse gardens full of herbs and greens and fruits and vegetables, it’s realistic to have 30 different plants in a day sometimes. How healthy does that sound?

Related Content:

• Plant Power: How Eating 30 Plants a Week Can Boost Your Gut Health
• People Who Eat More Plants Have a Better Memory, According to a New Study
• Eating the Rainbow: Why Eat a Variety of Colorful Fruits and Vegetables?
• How Eating the Rainbow Can Help Protect Against Cancer
• 10 Signs You Are Not Eating Enough

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