Plant-based diet: How to consume 30 different plant foods over a week

You might be familiar with the idea that in order to strengthen your overall health and wellness, you need to be following a  plant-based diet.

There are trillions of microorganisms in our gut microbiome, and a healthy gut microbiome consists of many different bacterial species. Having a more diverse gut microbiome results in a more stable, resilient microbial community that protects our health and immunity more effectively, and you can change your gut microbiota within a week by eating the right foods.

Changing your diet to incorporate more plant-based food may feel a little overwhelming at the beginning, as most of us are not used to consuming plants daily. However, with a little planning and preparation, you can easily incorporate 30 different plant foods. Here are 7 easy steps on how to reach your weekly goal.

1. Pick the right 30 plants to consume over a week

First of all, you need to select a combination of the plants you find delicious to consume over a week.  Curate a diverse selection that includes various food groups, and mixes proteins, whole grains, fruits, and vegetables. Here are 30 different plant-based foods that you can include in your weekly diet.

Fruits

Fruits have many essential nutrients that many people don’t get enough of. Some examples include potassium, fibre, vitamin C, and folate. A great way to get a lot of nutrients in a short amount of time is juices and smoothies. They are easy to make and can be enjoyed on the go, so they are the easiest way to increase your weekly intake of 30 plant foods. Here are some fruits you should try:

• Apples
• Bananas
• Berries 
• Citrus fruits
• Grapes
• Melons
• Peaches
• Pears
• Pineapples
• Plums
• Raspberries
• Strawberries
• Watermelons

Vegetables

Vegetables contain many vitamins and minerals that are good for your health. Many of these are antioxidants and may reduce the risk of many diseases: vitamin A (beta-carotene) and vitamin C. Salads are a great way to increase your intake of plant foods, and they don’t have to be boring. Add vegetables with fruits, whole grains and imaginative dressings such as tahini, Caesar sauce or vinaigrette, and enjoy! Listed below are some vegetables you might like:

• Artichokes
• Asparagus
• Avocados
• Broccoli
• Brussels sprouts
• Carrots
• Celery
• Cucumbers
• Eggplant
• Leafy greens (such as kale, spinach, and collard greens)
• Mushrooms
• Onions
• Peppers
• Potatoes
• Pumpkins
• Squash
• Tomatoes
• Courgettes  

Legumes

Providing lots of fibre, vitamins, and minerals, legumes are beneficial to the gut and skin health. Search your local supermarket for tasty, ready-made vegetable dishes, such as hummus dips, baked beans, tofu, veggie burgers, Mexican foods, falafel balls, and Indian dhals. Don’t forget legumes make seriously good soups to help you get through the colder months. Here are some tasty legumes to try today:

• Black beans
• Kidney beans
• Lentils
• Chickpeas
• Soybeans
• Peas 

Grains

Brown rice, quinoa, oats, whole wheat pasta, whole wheat bread-complex carbohydrates, dietary fibre, several B vitamins, and minerals (iron, magnesium, and selenium).

Nuts and seeds

Nuts and seeds are a source of protein, healthy fats (a higher proportion of polyunsaturated fats) and fibre. They are also the source of minerals such as magnesium, potassium, calcium, plant iron and zinc, vitamins B1, B2, B3 and vitamin E. You can consume them during meals or add them to your breakfast yoghurt or salad to add extra taste to your meals. Nuts and seeds to give a try:

• Almonds
• Cashews
• Peanuts
• Pecans
• Pistachios
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds-

Herbs and spices

Could you imagine that herbs and spaces are a good source of antioxidants, including flavonoids, carotenoids, and vitamin C? Several herbs and spices, including ginger, cinnamon, and peppermint, can improve digestion by alleviating nausea, indigestion, and constipation. Others, such as rosemary and sage, have improved memory, concentration, and mood by improving brain health. Herbs and spices elevate all your meals and also make excellent marinades. Try these today:

• Basil
• Cinnamon
• Garlic
• Ginger
• Oregano
• Rosemary
• Thyme

2. Break down your meals

Breaking down your meals to incorporate 30 different plants over a week can be achieved through thoughtful planning and creativity. Here’s a simple guide to help you accomplish this goal. It’s important to note that you don’t have to eat all 30 foods in one week. Just aim to include a variety of different plant-based foods in your diet as often as possible.

Here are some ideas for how to incorporate these foods into your diet:

• Breakfast: Start your day with an energising bowl of oatmeal with berries and nuts or a smoothie made with fruits, vegetables, and yoghurt.
• Lunch: There is no need to make salads simple. Create a salad with your favourite vegetables or even grilled vegetables. Add fruits for taste, tuna or chicken for protein and nuts for crunchiness. Experiment with your dressing, from Aceto Balsamico to a Ranch sauce; your options are endless. You can accompany it with a hot lentil soup
• Dinner: you could have roasted vegetables with quinoa or a pasta dish with vegetables and beans.

Snacks: Snack on fruits, vegetables, nuts, or seeds throughout the day. Make a simple fruit salad, and If you love chocolate, why not try adding melted chocolate?

3. Be creative with your cooking

There are endless ways to prepare plant-based foods, so don’t be afraid to experiment. You can even explore different cultures, as there are many delicious plant-based foods from around the world. From the aromatic spices of Indian curries to the vibrant flavours of Mediterranean mezze, plant-based cuisines offer a variety of flavours and textures that will make you look forward to your next meal.

4. Add supplements and patches to your diet

You may be missing out on some essential nutrients if you eat only plant-based foods alone, like vitamin B12 and D3. By supplementing these nutrients in your diet, you’ll ensure that your body gets everything it needs to stay healthy. You can try ginger capsules or a supplement with fibres as an aid to digestion and aid your immune system with Immuno Strength, a delicious blend of elderberry, rosehip and blackcurrant concentrates. You can also try an innovative Bio-Magnetic Patch too.

5. Make it social

Eating with friends and family can make it more fun to try new foods. The more often you eat with others, the more likely you are to enjoy your food. Just have fun when you cook, mix ingredients, find ideas from world cuisines, and simply think outside the box.

5. Don’t be afraid to ask for help.

If you’re not sure where to start, talk to a registered dietitian or other healthcare professional. Contact us today to talk with our healthcare expert, who can help start living healthier.

Bottom Line

Eating a 30-plant diet can be a great way to improve your health and well-being. So what are you waiting for? Start incorporating more plant-based foods into your diet today! Once you get started on your journey to good gut health, you will find that increasing the consumption of plant-based foods and incorporating 30 different plant foods becomes second nature: it’s simple, tasty, and effective.

If you’ve enjoyed this blog post and you want to learn more about digestion, we suggest reading our blog post, Food swaps for a healthier you, or just visiting our blog section for more interesting stories.