How to Eat More Vegetables (Even When Life Gets Busy)
How to Eat More Vegetables (Even When Life Gets Busy)
I’ll admit it, getting my vegetables in isn’t always easy, especially when I travel. Between airports, eating out, and long days away from home, my veggie intake can drop fast. So when I’m back in my own kitchen, I like to refocus on the basics and find simple ways to add color and nutrients back onto my plate.
If you’ve been feeling the same way, this one’s for you. Here are a few practical ways to eat more vegetables without overcomplicating things.
Start Your Day with Vegetables
Breakfast doesn’t usually scream “veggies,” but there are plenty of easy ways to sneak them in. Try adding spinach, kale, or bell peppers to an omelet or scrambled eggs. If you like something a little different, mix grated zucchini or carrots into pancake or waffle batter for a nutritious twist. A savory smoothie with leafy greens, cucumber, and avocado is also a great way to start your morning.
Sneak Veggies into Your Favorite Dishes
Get creative with meals you already love. Add chopped spinach or kale to pasta sauce, or mix grated zucchini, carrots, or cauliflower into rice dishes. Stuff bell peppers or mushrooms with your favorite fillings like ground turkey or quinoa. Finely chopped veggies such as broccoli, carrots, or peas also blend beautifully into soups and stews.
Swap Grains for Veggie Alternatives
Replacing traditional carbs with veggie-based alternatives is an easy way to boost nutrients without giving up comfort food.
Try these swaps:
Cauliflower rice: Pulse cauliflower in a food processor until it looks like rice, then cook it as usual.
Zucchini noodles: Spiralize or peel zucchini into noodles to use in place of pasta.
Sweet potato or squash toast: Slice, bake, or toast and top with your favorite spreads.
Double the Vegetables in Recipes
If a recipe calls for one cup of vegetables, make it two. This simple tweak boosts nutrients and flavor without changing the dish too much.
Build Better Salads and Bowls
Salads and bowls are an easy way to pack in multiple servings. Start with leafy greens, then add colorful vegetables like carrots, bell peppers, or tomatoes. Top it off with protein and healthy fats such as grilled chicken, tofu, avocado, or nuts for a satisfying, balanced meal.
Snack on Veggies
Keep baby carrots, cucumber slices, cherry tomatoes, and bell pepper strips ready to grab. Pair them with hummus, guacamole, or a yogurt-based dip to make them even more enjoyable.
Make Vegetables the Star
Instead of letting veggies stay in a supporting role, make them the main act. Try a hearty vegetable stir-fry, a loaded veggie pizza, or a grilled vegetable platter. Experiment with roasting, grilling, or steaming to bring out their unique flavors and textures.
Use Herbs and Spices
A little flavor goes a long way. Fresh herbs and spices can turn simple vegetables into something delicious. Garlic and rosemary pair beautifully with roasted potatoes, cumin and paprika bring bell peppers to life, and basil and oregano make green beans anything but boring.
When I travel, I notice how quickly I miss that fresh, grounded feeling that comes from eating vegetables regularly. Once I’m home, getting back into the habit reminds me how much better I feel - lighter, more focused, and energized. It’s one of those small habits that pays off every single time.
What helps you add more vegetables to your day? Do you have a go-to trick that makes it easier to stay consistent?