Five easy ways to eat more plants each week (without going vegan)

As a plant-forward dietitian here in the Twin Cities, one thing I talk about often is this:eating more plants doesn’t have to be extreme or all-or-nothing.

You don’t need to be vegan. You don’t need to give up foods you enjoy. And you definitely don’t need a perfect diet to benefit from plants.

Over the years, I’ve made it a personal goal to eat over 150 different plant foods. Not because it’s a rule, but because variety matters — especially for gut health. And the good news is that small, simple shifts can make a meaningful difference.

Posing with some of my favorites out there

Five practical ways to add more plants to your week

1. Add one fruit or vegetable to every meal: Even breakfast counts. A handful of spinach with eggs, berries in oatmeal, or leftover vegetables added to a morning scramble are easy ways to start the day with plants.

2. Keep frozen fruits and vegetables on hand: Frozen produce is convenient, affordable, and nutritionally sound. It makes smoothies, soups, and quick meals much easier — especially when fresh options aren’t available or time is limited.

3. Choose one plant-based meal each week: This could be Meatless Monday or any day that fits your schedule. A bean-based chili, lentil curry, or vegetable-forward grain bowl can gently increase fiber intake without feeling restrictive.

Plant-forward Dietitian

4. Snack with intention: Simple plant-based snacks like fruit, vegetables with hummus, or trail mix provide fiber and nutrients that support both digestion and energy between meals.

5. Blend plants into meals you already enjoy: Soups, sauces, and smoothies are great opportunities to add vegetables, beans, and greens without changing flavors dramatically. This approach works especially well for picky eaters or busy schedules.

Why fiber matters?

When we talk about eating more plants, what we’re really talking about is fiber — and variety. Different plant foods contain different types of fiber, and that diversity is key for gut microbiome, the flora living inside our gut.

1. Fiber feeds beneficial gut bacteria: Fiber acts as fuel for the microbes in your gut. The more diverse your plant intake, the more diverse and resilient your microbiome can become.

2. Fiber supports gut and immune health: As gut bacteria ferment fiber, they produce compounds that help strengthen the gut lining and support a healthy inflammatory response. This plays a role in digestive health and overall wellness.

3. Fiber supports blood sugar balance and fullness: Fiber slows digestion, helps stabilize blood sugar, and supports satiety. This is one reason plant-forward eating can be helpful for metabolic health, weight regulation, and sustained energy.

Plant-forward, not perfect

Eating more plants isn’t about strict rules or doing everything “right.” It’s about consistency, curiosity, and meeting your body where it is.

Start small. Add one more plant. Try one new vegetable. Over time, those small changes add up in powerful ways.

If you’re in the Twin Cities and want support making plant-forward nutrition work for your body and your health goals, I’d be glad to help.