How to meet the 30 plants a week challenge

Eating a wide variety of fruit, veg, nuts, seeds and spices has promising health benefits. We show you some simple ways to boost your numbers so you can hit the 30 plants a week challenge easily!

In recent years, the significance of consuming a diverse range of plant-based foods has gained considerable attention. A pivotal study by the American Gut Project highlighted that those who incorporated at least 30 different plant types into their weekly diet possessed a more diverse gut microbiome compared with those consuming fewer than 10. This diversity is linked to enhanced digestion, improved immunity, and overall better health outcomes.

Diversify Your Meals

Incorporate mixed salads with a variety of greens, such as spinach, rocket, and kale. Opt for stir-fries that combine colourful vegetables like bell peppers, broccoli, and snap peas.​

Enhance Breakfast Options

Porridge or Yogurt Toppings

Sprinkle a mix of seeds along with nuts like almonds and walnuts, and fruits like berries or sliced bananas. This not only adds texture but also boosts nutritional content.​

Smoothies

Blend fruits (berries, apples, pears, mangoes), vegetables (like spinach or kale), and a handful of seeds or nuts to create nutrient-dense beverages.​ Have you tried our green smoothie recipe?

Incorporate Seed Mixes in Various Dishes

Baking

Add SUCSEED blends to bread, muffins, or granola bars to enhance flavour and nutritional value.​

Salads and Soups

Top salads or soups with SUCSEED superblends to introduce a pleasant crunch and additional nutrients.​

Experiment with Herbs and Spices

Use a variety of herbs like basil, coriander, and parsley, and spices such as turmeric, cumin, and paprika to season dishes, enhancing both flavour and plant diversity.​ Layering spices is an easy way to reach the 30 plants a week challenge. Check out our recipe ideas for some inspiration!

Opt for Plant-Based Snacks

Choose snacks like hummus with veggie sticks, mixed nuts, or fruit salads to increase plant intake between meals.​

Understanding Portion Sizes

A standard serving can be approximated as follows:​

• Vegetables: 1 cup of raw leafy greens or ½ cup of cooked vegetables.​
• Fruits: One medium-sized fruit or ½ cup of chopped fruit.​
• Nuts and Seeds: A small handful, roughly 1 ounce or 28 grams.​
• Herbs and Spices: While typically used in smaller quantities, regularly incorporating a variety can contribute to plant diversity.​

References: 
https://www.bloomsbury.com/uk/discover/articles/features/10-steps-to-help-you-eat-30-plants-a-week/ 
https://www.theguardian.com/lifeandstyle/2023/mar/19/chew-slowly-keep-moving-and-eat-30-plants-a-week-12-rules-for-gut-health