Someone asked me what the science behind 30 different plants a week says and how to achieve it. The idea of consuming 30 DIFFERENT plants per week may seem unrealistic, but with a little awareness and planning it’s very achievable.
The American Gut study revealed that people who eat at least 30 different plant-based foods a week had more diverse gut microbes than people who ate less than 10. This article does a good job summarizing the study if you’re interested. If you’re confused what is considered a “plant point” this article breaks it down nicely.
I decided to track my plant intake for a week and found that it was actually pretty achievable, so I thought it might be helpful to give some examples of meals that are both high in fiber (plants) and high in protein. These are the two main components I pay attention to when putting together a meal.
**I added 2 snacks a day in my meal plan, but those can be optional if you’re not physically hungry. If you’re hungry then have a protein rich snack so you’re not overly hungry later in the day. By eating more protein and fiber at meals you may find that you’re not as hungry between meals though ;). Also everyone’s needs are different and this is just an example meal plan.
MONDAY
BREAKFAST: chia seed pudding + mix in 1 scoop protein powder (before eating) + top with sliced banana and blueberries, 1/4 c granola (optional I like Purely Elizabeth), cinnamon, and drizzle peanut butter *fiber boost* mix in 1 TBS ground flax
SNACK: pistachios
LUNCH: tuna salad (mixed with avocado oil mayo) and use bell peppers and cucumber slices to scoop. + peach
SNACK: Fairlife protein drink + apple
DINNER: chicken lettuce wraps
TUESDAY
BREAKFAST: 1 cup unsweetened Greek yogurt + 1 scoop protein powder + 1 cup strawberries and raspberries + 2 tablespoons hemp seeds + 1/4 c low sugar granola (optional)
SNACK: 1-2 hard boiled eggs
LUNCH: veggie bowl: Trader Joe’s pre cooked lentils, brown rice or quinoa, diced cucumbers, bell peppers, arugula and toss with olive oil and balsamic. OWYN protein drink
SNACK: rice cake + cottage cheese + slices strawberries + drizzle honey
DINNER: egg roll in a bowl
WEDNESDAY
BREAKFAST: 2 eggs + 2 chicken sausage links (I like Apple Gate) + 1/2 avocado + 1 cup blackberries
SNACK: handful cashews + apple slices
LUNCH: loaded salad. I like going to the salad bar at Whole Foods and see how many different colors I put in my box and be sure to add a protein (chicken, eggs, tofu, etc.).
SNACK: cottage cheese (I love these individual cups making it easy to have on the go)
DINNER: beef and zucchini lasagna (can use ground turkey) + side vegetable/salad
THURSDAY
BREAKFAST: green smoothie (I add 2 tablespoons ground flax)
SNACK: 1-2 hard boiled eggs
LUNCH: left over lasagna + side veggies (ex. carrots, bell pepper slices, broccoli, etc.)
SNACK: Chomps
DINNER: turkey meatballs with feta and spinach. Make a Greek style meal with slice cucumbers, olives, tzatziki, hummus, rice or pita bread, tomatoes, etc.
FRIDAY
BREAKFAST: 1-2 slices avocado toast on sourdough bread + fried eggs (2) + 1 cup berries + OWYN protein drink
SNACK: 1/2 Perfect Bar
LUNCH: snack plate: left over meatballs, hummus, sliced cucumbers and bell peppers, crackers, olives, and grapes.
SNACK: apple slices or celery and peanut butter
DINNER: baked salmon with avocado and feta + side broccoli
xx, Alix
