Many of my clients struggle to eat enough vegetables throughout the day. Though you can certainly lose weight without eating even one leafy green, a healthy, balanced meal plan should incorporate vegetables to provide the minerals, vitamins, and fiber that our bodies crave.
Sneaking vegetables into meals can be a creative way to incorporate more nutrients into your diet, especially if you or your family are not fond of veggies. For those of you who would like to increase your vegetable intake, here are some tips to sneak them in:
- Add them to a protein shake: Veggies like spinach or frozen cauliflower blend easily into protein shakes and the flavor is barely detectable, especially when you add fruit and/or nut butters.
- Blend them into sauces: Puree vegetables like spinach, carrots, or zucchini and add them to pasta sauces, soups, or even smoothies. They blend in well and can enhance the flavor without being noticeable.
- Hide them in meat dishes: Grate or finely chop vegetables like onions, peppers, carrots, or mushrooms and mix them into meatloaf, meatballs, or burger patties.
- Add them to casseroles: Incorporate vegetables like peas, carrots, bell peppers, or broccoli into casseroles such as lasagna, shepherd’s pie, or baked pasta dishes.
- Make veggie-based dips: Puree vegetables like roasted red peppers, pumpkin, or sweet potatoes to make dips for chips or crackers.
- Sneak them into sandwiches or wraps: Layer thinly sliced vegetables like cucumber, tomatoes, spinach, or avocado into sandwiches or wraps with other favorite ingredients.
- Use them in omelets or frittatas: Mix finely chopped vegetables like onions, bell peppers, spinach, or mushrooms into omelets or frittatas with cheese and herbs.
- Bake them into muffins or bread: Add grated carrots, zucchini, or pumpkin to muffin or bread batter for a nutritious and subtly sweet addition.
- Incorporate them into stir-fries: Include a variety of vegetables such as broccoli, snap peas, carrots, and bell peppers in stir-fry dishes with flavorful sauces.
- Make vegetable-based soups: Puree vegetables like cauliflower, butternut squash, or potatoes to create creamy soups that are packed with nutrients.
If you’d like more ideas, consider joining my free community on Facebook. I am currently hosting an “Eat Your Veggies” challenge there with recipes, tips, and weekly prizes. Click here to join us!
If you’d like to explore a personalized nutrition plan, I offer a free coaching call to discover where you need the most support and provide a customized plan that you can start using right away. Book your call HERE!
