Are you eating enough fruits and veggies everyday?
I am constantly asking myself this question.
I aim to have my cart, fridge, and food I eat to be full of fruits and veggies. The easiest way for me to do this is by including them at
almost every meal. Sometimes I don’t always achieve this, but I feel being aware of it is half the battle.
I eat roughly 4-5 servings of veggies and 4-6 servings of fruit everyday.
Meal 1: Veggie omelet burrito
Snack 1: 1/2 string cheese, snap peas, hard boiled egg
Snack 2: Homemade granola bar & apple
Preworkout snack: whole wheat toast, pb, banana slices
Meal 2: Kale White Bean Barley salad
Snack 4: Greek yogurt, granola, strawberries, cinnamon
Meal 3: Veggie Chili Verde Enchiladas
Daily Recommended amount for VEGGIES
The amount of veggies needed depends on your age, sex, and level of physical activity. These amounts below are found on Choose My Plate website.
You may be shocked to see how small the amounts are, but most American’s don’t even get that! And this is why I am here, to bring these things to your attention and help you find easier ways to eat more vegetables.
Daily Recommended amount for FRUIT
How to eat more veggies
•Fill half your plate with veggies
•Spend most of your time in the produce section filling most of your cart with fresh fruit and veggies
•Eat veggies raw, steamed, sautéed, or baked
•Season with olive oil and spices
•Choose grab and go veggies for easy snacks like snap peas and carrots
•Variety is key, choose different colored fruits and veggies each week (different colors = different nutrients)
Bagel Omelet Sandwich with a side of fruit
Ingredients: Whole Wheat Bagel, 2 eggs (seasoned with garlic powder, salt, pepper), handful of spinach, diced roma tomato, rosemary, basil, cilantro, serrano pepper, sprinkle of mozzarella cheese
Directions: Heat small skillet and spray with olive oil. Whisk eggs and seasoning. Pour eggs in skillet and allow to almost set, this is the time to pour all veggies and herbs in. Fold omelet in half and allow to cook for a few more minutes until eggs are fully cooked. Sprinkle cheese on top and cover. Meanwhile, toast bagel. Assemble: bagel bottom, omelet with melted cheese, bagel top. Serves 1.
Whole Wheat Pasta with Veggies & Chicken Sausage
Ingredients: 1.5 cups of dry Whole wheat pasta, 1 cup low sodium spaghetti sauce, 2 chicken sausage links, 1 zucchini, 1 red bell pepper, 1/4 onion, seasoned with salt & garlic powder
Directions: Cook whole wheat pasta according to package. Meanwhile chop veggies and slice chicken sausage. In a medium skillet sprayed with olive oil, cook chicken sausage. Add onions and cook for 1-2 mins then add zucchini and bell pepper. After veggies are softened, add sauce, turn heat to low, and cover. Allow it to simmer for few minutes. Add cooked whole wheat pasta to skillet and enjoy! Serves 2.
Hummus + veggies
Ingredients: 1/4 cup orange juice, 1/4 cup unsweetened almond milk, 1 cup spinach (or even kale), 1/2 cup frozen mango, 1 frozen banana, 1 tsp ginger, 1-2 tbsp ground flaxseed.