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10 top tips for getting 30 plant-points a week into your diet

Updated: Mar 27

The current recommendation of 30 plant-points a week may seem overwhelming, here are my top 10 tips for making this easier:

  1. Start your day with a smoothie – blend together a handful offrozen berries, frozen mango a banana, with a splash of almond milk and super charge it with a spoon full of flaxseeds or chia seeds.

  2. Start your day with a loaded bowl of porridge – cook oats with a spoonful of chia seeds, in water or a milk of your choice. Top with3 types of fruit and a spoonful of nut butter.

  3. Aim for at least 8 ingredients in your salads – include different leafy greens, cherry tomatoes, cucumbers, carrots, celery, different coloured peppers, radishes, broccoli, cauliflower, add nuts and seeds.

  4. Incorporate plant-based proteins like beans, lentils, or tofu into your meals – try adding them to stir-fries, soups and salads.

  5. Snack on raw vegetables – keep a tray of cut-up veggies like carrots, celery, peppers, and sugar snap peas in your fridge for easy snacking.Dip into hummus for an extra point.

  6. Snack on different nuts, different nuts count as new points.

  7. Choose whole grain products – choose bread, pasta, or rice made from whole grains, which often contain seeds or bran that contribute to the plant count.Switch your white rice and pasta to brown.

  8. Add different mushrooms to your dishes – most supermarkets sell a variety of mushrooms, each different type of mushroom counts as a different plant-point. Add to stir-fries, pasta sauces, or use nas a meat substitute in burgers or tacos.

  9. Experiment with different types of herbs and spices – they not only add flavour but also count as plants. Use them liberally in your cooking for added variety.

  10. Try new fruits and vegetables – challenge yourself to buy one new produce item each week.

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