How to easily get 30 plant-based foods into your diet every week

If you're looking to improve your gut health, incorporating plant-based foods into your diet is an excellent place to start. Research shows that a diet rich in whole plant foods can promote the growth of beneficial gut bacteria, reduce inflammation, and support overall digestive health. But transitioning to a plant-based diet can be intimidating, especially if you're used to eating a lot of animal products. Luckily, with these ten practical and easy-to-implement tips, you can incorporate 30 plant-based foods into your diet every week effortlessly.

1. Start with simple swaps

One of the easiest ways to add more plant-based foods to your diet is to start with simple swaps. Replace meat with legumes (such as lentils or chickpeas) in soups, chilis, salads or tacos. Swap cow's milk with unsweetened almond, soy or oat milk in smoothies or cooking. Instead of butter or margarine, use avocado spread, hummus, or tahini on your bread, crackers or pancakes. By swapping out one animal product for one plant-based option, you're already taking a step towards improved health and wellbeing.

2. Try new fruits and vegetables

It's time to expand your palate and try new fruits and vegetables that you may have never considered before. Head to your local farmer's market or grocery store and experiment with different types of fresh produce. Incorporate a variety of colors in your meals by adding dark leafy greens, bright orange squash or carrots, red peppers or tomatoes, as well as dried or fresh fruits like raisins, dates, berries or kiwi. Incorporate them into salads, stir-fries, smoothies, or wraps. You will discover new flavors and textures that can become your new favorites.

3. Experiment with plant-based proteins

Contrary to popular belief, there are plenty of great plant-based protein options available to you. Tofu, seitan, tempeh, chickpeas, lentils, quinoa, chia seeds, and hemp seeds are all excellent sources of protein that can be incorporated into salads, soups, stews, and stir-fries. Try marinating tofu or tempeh with different sauces or spices to enhance your meal's flavor. You can also swap meat for plant-based protein in your favorite recipes easily.

4. Incorporate nuts and seeds

Nuts and seeds are not only delicious but also packed with essential nutrients and healthy fats. Almonds, cashews, pistachios, sunflower seeds, and pumpkin seeds are all excellent sources of protein, fiber, and healthy fats. Add these to your salads, stir-fries, or smoothies, or snack on them during the day for an energy boost.

5. Add herbs and spices

Herbs, spices, and seasonings are an easy way to elevate the flavor of any dish. Adding parsley, basil, or cilantro to your salad or soup can add a fresh and bright taste, while cumin or turmeric can add a warm and intense flavor to a curry or stew. Spices such as ginger, garlic, cinnamon, and red pepper flakes also support healthy digestion.

6. Make your own sauces and dressings

Store-bought sauces and dressings can be high in sugar, additives, and unhealthy fats. Making your own dressings, marinades, and sauces is easy and allows you to control what goes into your meals. Use ingredients such as tahini, soy sauce, lemon juice, apple cider vinegar, or nutritional yeast to create flavor profiles that suit your taste.

7. Go for whole grains

Replacing processed and refined grains, such as white bread or pasta, with whole grains offers a variety of health benefits. Whole grains like brown rice, quinoa, barley, farro, and oats are rich in fiber, vitamins, and minerals. Swap out your breakfast cereal for a bowl of oatmeal or your sandwich bread for whole-grain bread. You can also incorporate whole grains into your salads or stir-fries.

8. Add fermented foods

Fermented foods are an excellent source of probiotics, which can promote a healthy gut microbiome. Incorporate fermented foods like sauerkraut, kimchi, or kombucha regularly to your diet to get this benefit. Keep in mind that if you are new to fermented foods, it's best to start with a small amount to avoid any digestive discomfort.

9. Snack on fruits and vegetables

Snacking on fruits and vegetables provides a natural and healthy source of energy and supports your overall health goals. Keep sliced cucumber, carrot sticks, or bell pepper handy along with hummus, salsa or guacamole for a delicious and nutritious snack. Toss fresh berries or dates into your bag to give you an energy boost throughout the day, and reduce your consumption of processed snacks.

10. Plan ahead, meal prep and cook in batches

One of the biggest challenges of incorporating more plant-based foods into your diet is the time and effort required in cooking. That's why planning ahead, meal prep and cooking in batches can save you so much time and effort. You can spend a bit of time on the weekend preparing things like roasted vegetables, cooked grains, and dips or spreads, which makes it easier to incorporate 30 plant-based foods into your diet every week.

Incorporating plant-based foods into your diet is an excellent way to improve your gut health and overall wellbeing. These ten practical tips provide you with simple and efficient ways of adding more plant-based foods into your diet. Experiment with fresh produce, plant-based proteins, nuts, and seeds, herbs, and spices. Make your own dressings and sauces, go for whole grains, and snack on fruits and vegetables. By planning ahead and cooking in batches, you can make plant-based eating a part of your weekly routine quickly. Remember, small changes can make a big difference, so start with simple swaps and gradually increase the number of plant-based foods in your diet. Enjoy the journey, and don't forget to have fun in the kitchen!