Vegetables are packed with vitamins, minerals, fiber, and disease-fighting antioxidants. And yet they are often the last part of the meal that we plan. Let’s change that in 2020 and add more veggies to every bite.

Practicing Veggie-First Eating

One way to shift to the habit of eating more brightly-colored vegetables is to plan your meals thinking about veggies first. For example, when you are planning supper you could say “We are having tomatoes, asparagus, salmon, and rice”, or for lunch, “I am having a green salad with bell peppers, cucumber, black beans, and quinoa on top.” 

Another way to make eating fresh veggies a lasting habit is to make dishes that include vegetables in the recipe.

Here are 12 delicious ideas to get you started!

12 Veggie-First Eating Ideas

Breakfast

1. Shred zucchini into your oatmeal (also known as “zoats”).
2. Shred carrots and add them to your overnight oats.
3. Blend spinach or pumpkin into your pancake batter.

Lunch

1. Keep veggie-packed soup in the freezer for a quick lunch option. Here are a few of our favorites: Tomato & Basil, Vegetable Lentil, and Roasted Pepper and Butternut Squash. 
2. Add shredded carrots or thin bell pepper slices to grilled cheese.
3. Make the base of your meal a bed of greens, then add tomatoes, cucumber, and hard-boiled eggs on top with a piece of whole grain toast on the side.

Supper

1. Try these Sweet and Savory Pancakes as “breakfast for dinner”.
2. Add bell peppers, mushrooms, and chunks of butternut squash to chili or pasta sauce.
3. Make colorful recipes such as this Feta Bruschetta Chicken or this One Pot Gnocchi Bake!

Snacks

1. Pack a container of fresh veggies, whole grain crackers, and hummus to enjoy with your afternoon coffee.
2. Serve a veggie tray as a pre-dinner snack for everyone.
3. Blend cucumber, cauliflower, spinach, kale, or beets into your favorite smoothie.

Small Changes, Big Impact

Eating more vegetables really doesn’t need to be a big ordeal. It is little additions that add up to make a big difference! For even more ideas, head to our Recipes page here. And for more tips on healthy eating head over to my Motherhood and Meals blog page. Cheers to a nutrient-dense 2020!