Eat 30 Plants in a Week with 3 Easy Recipes

The "30 plants a week" trend isn’t just a fleeting fad - it’s a great way to boost your health and nurture your gut. Endorsed by leading nutritionists and backed by science, this approach encourages you to include a variety of plants in your meals, which fuels your microbiome, strengthens your immune system, and revitalises your body.

Why 30 plants? Research shows that the more plant diversity in your diet, the healthier your gut microbiome becomes. 

Here are three easy and delicious recipes that we include in our weekly diet to boost our plant intake. You’ll soon see how attainable - and tasty - this challenge can be. Each recipe features a colourful array of plant-based ingredients, making it simple to hit your weekly plant diversity goals!

Rejuvenated Porridge: The Ultimate Morning Fuel 

Click here for the full recipe.

This porridge is a favourite weekend treat of ours. It’s a nutritional powerhouse, packed with plant-based ingredients to fuel your morning. By layering flavours and textures, it transforms a simple breakfast into an indulgent yet wholesome start to your day. Here is our favourite combination but you can use whatever you have at hand. 

Key Ingredients:

• 1 tbsp gluten-free oats

• 5-6 almonds

• 2-3 walnuts

• 1 tsp chia seeds

• 1 tsp sunflower seeds

• 1 tsp pumpkin seeds

• 0.5 tsp cinnamon

• 0.5 tsp coconut oil

• 0.5 banana (sliced)

• 6 blueberries

• 2 strawberries

• 2 tsp dried goji berries

• 2-3 tbsp hot water

Customise It!Add a splash of your favourite plant-based milk for extra creaminess. You can also swap fruits seasonally.

This dish alone contributes over a dozen plant-based ingredients to your weekly count while delivering fibre, omega-3s, and antioxidants.

Thai-Inspired 3-Bean Soup: A Hug in a Bowl 

Packed with beans, lentils, and aromatic spices, this soup is a flavourful way to add plants to your week. It's hearty enough to be a meal on its own, and the vibrant mix of ingredients will leave you feeling nourished and satisfied. I make large batches of this soup at the weekend to ensure that we have a quick nourishing meal ready to go during the busy week. 

Ingredients:

• 2 tbsp olive oil

• 1 red onion (diced)

• 3 garlic cloves (minced)

• 1 tbsp grated ginger

• 1 tsp cumin

• 1 tsp coriander

• 1 tsp turmeric

• 0.5 tsp chilli flakes

• 200g butter beans

• 200g cannellini beans

• 200g edamame beans

• 100g red lentils (rinsed)

• 100g spelt

• 100g pearl barley

• 2 celery sticks (chopped)

• 2 medium carrots (chopped)

• 200ml coconut milk

• 700ml vegetable stock

Toppings:

• Yogurt dressing

• 50g toasted pumpkin seeds

• Fresh coriander (chopped)