ether you, your spouse, or your kids dislike veggies or just don’t know how else to add more, these recipes with vegetables will be a game-changer!
But first, watch this quick video with simple tricks on how to eat more vegetables in a day at every meal.
How Many Servings of Vegetables Should Be Eaten Per Day?
While the number of servings may vary depending on your age, sex, height, and weight, adults should eat 2 or 3 cups of vegetables per day, according to nutritional guidelines.
How much is 1 cup? When it comes to raw or cooked veggies or vegetable juice, 1 cup is 1 cup, but when we talk about raw leafy greens, 2 cups of greens is equivalent to 1 cup of vegetables.
That said, it’s not about measuring ingredients at every meal, it’s about adding more veggies to your meals by making little swaps, or adding them to your favorite foods.
How to Eat More Vegetables for Breakfast
Breakfast is my favorite meal to eat more vegetables. Breakfast? Yes! I know that we often think veggies = salads, so lunch and dinner seem to be the obvious moment of the day to get more veggies. But breakfast can be a great start!
The reason why I love to eat my veggies in the morning is that I found out that when I make sure my body has what it needs to thrive earlier, I feel better the rest of the day!
So, how to eat more vegetables for breakfast? These recipes are classic morning meals that can offer a good serving of greens.
Spinach Pancakes
Adding spinach to fluffy pancakes is a smart way to sneak extra veggies without funny flavors! Kids will love the monster color, and the entire family can enjoy this breakfast with the same delicious taste!
Breakfast Salad
This salad is perfect for those days when it’s too late for breakfast but not late enough to call it lunch. It’s loaded with everything you love: bacon, avocado, roasted veggies, and a fried egg!
Bacon and Spinach Frittata
What’s better than the crispy texture of bacon paired with warm fluffy eggs? Veggies in it! An easy and inviting gourmet-looking meal you can whip up in minutes.
Pineapple Green Smoothie
A glass of this epic smoothie, and you’ll raise your vegetable daily intake in a flash! It’s quick, easy, high in protein, and the most delicious way to drink your greens!
Spinach Egg Cups
Spinach cheesy egg bites are a kid-favorite meal that makes it easier to eat more vegetables, and you can customize them by adding your favorite ones!
How to Eat More Veggies at Lunch
At lunch, veggies can steal the show! There are so many delicious recipes you can enjoy while you give your body minerals, vitamins, and nutrients. Vegetables are also a great source of fiber, which keeps you full for several hours, so is less likely that you snack before dinner!
You can eat more vegetables by enjoying them as a salad or a side dish, but also by doing simple swaps, like using spinach tortillas for your lunch wraps instead of plain ones.
Recipes like the ones below are easy, tasty, and a terrific way to add more veggies to your daily rotation:
Spinach Balls
Spinach is way funnier to eat when is part of these delicious cheesy balls, a great addition to the lunchbox that everyone will enjoy!
BLT Lettuce Wraps
Give your favorite sandwich a low-carb twist with this simple and nutritious recipe packed with fresh vegetables and easy to make in 10 minutes!
Asian Kale Salad
Fresh salads are a great way to eat more vegetables at lunch, and this one is full of them! Assemble this epic meal in 5 minutes, drizzle with a mouthwatering dressing, and enjoy!
Chicken Salad with Greens
How to eat more leafy vegetables? Add a creamy chicken salad over them! Choose your favorite greens and toss in more veggies for the ultimate healthy lunch!
Turkey and Veggie Hummus Wrap
Fresh, crisp vegetables and creamy homemade hummus come together in this tasty wrap you’ll want to add to your lunch rotation!
How to Eat More Vegetables at Dinner
Dinner is the easiest time to get more veggies on the table, but with a little extra effort, you can get even more servings into your day! It’s not about changing your diet all of a sudden, but just adding a little more to every meal.
I know green is not picky eaters’ favorite color, but how can anyone resist vegetables when you have these delicious dishes for dinner?
Southwest Quinoa Salad
If there are chips involved, no one says no! Serve this healthy salad with chips, and your kids will have fun dipping and eating this bowl packed with vegetables and nutrition!
Hidden Veggie Pasta Sauce
Tomato sauce is not only a veggie by itself but also a perfect meal to sneak in broccoli and those vegetables that not everyone loves. Trust me, veggies have never been hidden this well!
Paleo Chili
Chili is a terrific meal that helps you to eat more vegetables at dinner. It’s hearty, filling, and flavorful, and you can make it using the veggies you have on hand!
Roasted Veggie and Black Bean Tacos
Who can argue when tacos are involved? Tomatoes, corn, and squash are just some of the many vegetables you can enjoy in this epic taco night recipe!
Roasted Broccolini
Roast veggies to raise the yummy factor to the moon! Cook this broccolini quickly in the oven to serve as a great green side of pasta or your favorite protein.
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