9 Practical Tips to Increase Your Daily Vegetable Intake

Let’s be real—most of us aren’t eating enough vegetables. But here’s the good news: getting more veggies in your daily routine doesn’t have to be boring, bland, or overwhelming. Whether you’re plant-based or just trying to add more color to your plate, these 9 tips will help you boost your intake in simple, doable ways.

1. Start Your Day with Veggies

Don’t wait until lunch or dinner to get your greens in. Add spinach, kale, mushrooms, or bell peppers to your morning omelet or breakfast burrito. Throw a handful of frozen cauliflower into your smoothie—you won’t taste it, but your body will thank you.

2. Double Up in Recipes

Making soup, stir-fry, pasta, or chili? Add twice the usual amount of vegetables. You’ll bulk up the meal, increase fiber, and sneak in more nutrients without changing the flavor.

3. Keep Washed, Cut Veggies Ready to Snack

Wash and chop veggies like cucumbers, carrots, bell peppers, or celery at the start of the week. Keep them in clear containers at eye level in your fridge so they’re easy to grab and go.

4. Use Veggies as Dippers or Wraps

Instead of chips, use cucumber slices, baby carrots, or bell pepper strips with your favorite hummus or dip. Swap tortillas for lettuce or collard wraps to level up your sandwich game.

5. Blend Them In

Puree cooked veggies like zucchini, butternut squash, or spinach and mix them into sauces, soups, or casseroles. You’ll boost nutrition without changing the texture.

6. Add to Sauces and Spreads

Mix chopped spinach or roasted red peppers into your pasta sauce, or add avocado and greens to your sandwich spreads and dips. A small change can pack a big nutritional punch.

7. Make Veggie-Based Soups

Soup is a sneaky and satisfying way to get in multiple servings of vegetables. Think: tomato basil, lentil and kale, or veggie minestrone. Batch cook and freeze portions to always have some on hand.

8. Swap Your Sides

Instead of rice or pasta, opt for roasted veggies, cauliflower rice, or a side salad. These swaps can save calories while adding fiber and antioxidants to your meals.

9. Join a Meal Plan That Does the Work for You

Let’s be honest—sometimes the hardest part is just figuring out what to cook. That’s where we come in.

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