Simple steps to reaching 30 plant points a week
30 different plants might sound like a big goal but fear not – it's simpler than you think!
It’s more than just vegetables!
Whilst the better-known 5-a-day focuses solely on fruit and veg, plant points is all about diversity, and includes any plant ingredient. This means vegetables and fruit, but also whole grains, pulses, legumes, nuts, seeds, herbs and spices too. Simply tally each ingredient you eat across the six up to gauge the variety of plant goodness in your week.
You may already be eating more than you think!
Every cuppa counts; tea + coffee earn an extra ¼ point each (but only once per week).
Olive oil also gets you an exta ¼ point!
Every plant variety counts, so that red apple and green apple combo? Yep, that's another 2 plant points!
Fresh, dried, canned, and frozen – they all count towards the plant-powered system!
How to easily increase your plant intake
1. Kitchen staple SWAPS
Effortless swaps for your kitchen cupboard can amp up plant variety!
Try trading ordinary kidney beans for a mixed bean can or swap peanuts for a mixed nut pack. Remember, each variety of a plant counts, so even simply switching white rice for a pack of mixed rice and quinoa adds two points to your intake. Small changes, big impact on plant variety.
2. EASY VEG-PACKED MEALS
1. Easy wins at breakfast
Begin your day on a high note by swapping sugary cereal for porridge and overnight oats. Then top it with a symphony of fruits, nuts and seeds. Need some inspiration? Our all-time favourite is this Waitrose multi-grain coconut porridge with rhubarb – a breakfast loaded with plant variety!
2. Make soup a staple
Soup is such an easy way to up your plant count. Throw in a medley of veg, herbs, spices, and sprinkle some seeds on top for an omega-3 boost. For something guaranteed to be both filling and an extra boost to your plant count, opt for a soup with grains in it. We love this Veg + Grains Soup Recipe from Tesco - 13.5 plant points from a simple one-pot soup!
3. Wraps + sandwiches
It’s easy to think that plant-rich meals have to be salads or healthy veg-packed curries, but every meal is an opportunity to fit a few more plants in. If you love a quick wrap or sandwich for lunch, think about how you could add a few more plant ingredients. Simply adding rocket or lettuce, sliced tomatoes, hummus, kimchi or a herb-packed paste such as harissa or chimichurri will help diversify your diet.
3. Eat the rainbow
We’ve mentioned how maxing out the variety of your plant foods is key, but fuelling up on a burst of colour matters too! Polyphenols, those magical compounds giving plants their hues, are the secret sauce. Different foods house different polyphenols, so make sure to paint your plate across the colour wheel for a visual, tasteful and healthful feast!
4. No prep, plant power
Let us do the hard work! Our chef crafted, nutritionist backed meals are all about bringing flavour from nature, so maxing out on plant ingredients is what we have always been about. Take our Mezze Houmous + Rainbow Veg Grain Bowl, for example, boasting 14 plant points in just one serving.
What’s in it?
1 point each: Quinoa, chickpeas, red pepper, garlic, sweet potato, red cabbage, cucumber, rocket, nigella seeds, fennel seeds, sesame
¼ point each: Paprika powder, black pepper, coriander, red chilli, green chilli, olive oil, coriander, paprika, cumin, caraway, mint, parsley
By filling up on this bountiful bowl with a variety of vegetables, herbs, and spices, you’re already over a third of the way to the weekly plant points target, and the dish is ready to eat whenever you are. Explore our tempting variety of lunch and dinner choices here.
Don’t forget…
Diversifying your diet with 30 plant points doesn't have to be complicated. With our simple steps and flavourful recommendations, you can easily elevate your meals and nourish your body. Embrace the journey towards vibrant health one delicious bite at a time!