12 Simple, Delicious Ways to Eat More Plant Foods—And Why It Matters
We’ve all heard that eating more plant foods is good for us, but have you ever wondered why it matters so much? More importantly, how can we make it happen in a way that feels simple and enjoyable?
Beyond their vitamins, minerals, and antioxidants, plants also provide fiber—a nutrient that does far more than just keep you regular. High-fiber diets can help protect against heart disease, type 2 diabetes, and certain types of cancer. Some newer research even suggests that getting enough fiber may be linked with a reduced risk of cognitive decline as we age.
Still, despite all we know about its benefits, it’s estimated that only about 5–10% of Americans get enough fiber each day. The recommended daily target is around 25 grams for women and 38 grams for men.
Below are some simple suggestions and fun ideas to help you add more fiber-rich plant foods—including fruits, vegetables, whole grains, legumes, nuts, and seeds—to your diet. Just be sure to increase your intake gradually and drink plenty of water as you do so to support your digestion.
1. Add Greens (and Other Veggies) to Smoothies
Toss a handful of spinach, kale, or other greens into your smoothies. You can add shredded carrots or frozen riced cauliflower without dramatically changing the flavor or texture.
2. Upgrade Your Grains
Swap out some white rice or pasta for fiber-filled options like barley, bulgur, farro, or quinoa. One of my favorite ways to enjoy these is in a grain salad loaded with a mix of roasted and raw veggies, sliced green or red onions, fresh herbs, a little feta or goat cheese, and a hearty drizzle of a well-paired olive oil and vinegar combo.
3. Sprinkle Microgreens On Your Favorite Dishes
Microgreens are tiny, tender vegetable seedlings containing 4 to 40 times more nutrients than their more mature counterparts. They’re mild in flavor and can be sprinkled on nearly any dish. Try adding microgreens to sandwiches, salads, bowls, eggs, roast meats, or pizza.
4. Power Up Soups and Scrambles
It’s easy to sneak extra plants into soups, stews, and egg dishes. Stir additional mushrooms, greens, zucchini, tomatoes, broccoli florets, or chopped frozen veggies into soups and stews as they simmer or tuck your favorite veggies into omelets, egg scrambles, or quiche for added color and nutrients.
5. Lean Into Legumes
Toss beans, lentils, or other legumes into soups and grain bowls or sprinkle some on a green salad. You can even snack on roasted chickpeas. To make them, rinse and dry canned chickpeas, drizzle them with your favorite olive oil and seasoning blend, and spread them in a single layer on a baking sheet. Roast at 425 degrees for about 20 minutes.
6. Get Creative With a Batch of Roasted or Grilled Veggies
Grill or roast a big batch of veggies and use them in wraps, sandwiches, eggs, pasta, salads, and other meals throughout the week. One of my favorite breakfasts is a bowl of roasted veggies topped with a poached or fried egg and balsamic vinegar.
7. Upgrade Your Snacks
Pair crunchy veggies or pita chips with hummus, black bean dip, or guacamole for a plant-rich snack. Edamame, olives, or a simple tapenade on whole grain crackers are delicious ways to incorporate more plants into your snack routine. And of course, fruit is another great option, especially paired with yogurt, nuts, or a bit of cheese.
8. Add Fresh Berries to Homemade Trail Mix
Combine walnuts, almonds, pumpkin seeds, unsweetened coconut flakes, or dried apple chips. Right before serving, toss in fresh blueberries or blackberries.
9. Make A Meatless Meal One Day Per Week
Going meatless once a week is an easy way to experiment with plant-based proteins like beans, lentils, tofu, tempeh, or nut butters. Try veggie tacos, lentil soup, or a veggie stir-fry with beans or tofu.
10. Sprinkle on Seeds
Chia, flax, and hemp seeds are versatile and nutrient dense. Add them to smoothies, yogurt, oatmeal, muffins, or pancakes for a fiber and omega-3 boost.
11. Stir In Canned Pumpkin or Sweet Potato
Canned pumpkin and sweet potatoes aren’t just for holiday pies! Stir a scoop into chili or mix some into pancake or French toast batter. You can also spread a thin layer on tortillas as a flavorful base for quesadillas.
12. Get Creative With Dips and Sauces
Try a spinach or kale pesto, blend white or black beans into a creamy dip, or experiment with blending carrots, beets, or roasted peppers into hummus.
Bonus Tip: Fill Half Your Plate with Fruits and Veggies
A super simple way to get more plants into your diet is to aim for fruits and veggies to fill up about half your plate at most meals.
One Small Step At A Time
How do I get started? Keep it simple—pick one or two of these ideas to try this week. There’s no need to overhaul your entire routine.
It can also help to ask yourself, “How can I add a little more color or variety to this meal?” Whether that means tossing in a handful of greens, stirring beans into your soup, or adding berries to your breakfast, small, sustainable shifts can greatly impact your health over time.
And if you’re looking for inspiration, take a cue from the Mediterranean diet—an eating style celebrated for its focus on fruits and vegetables, legumes, whole grains, lean proteins, heart-healthy fats, and vibrant flavors. A drizzle of extra virgin olive oil or a splash of balsamic vinegar over veggies or salads doesn’t just taste great—it can also help your body absorb certain nutrients more effectively.