Eat 30 Plants in a Week with 3 Easy Recipes

The 30 plants a week approach isn’t just another fleeting food trend—it’s a powerful, science-backed way to transform your health from the inside out.

Endorsed by leading nutritionists, this simple yet effective programme encourages you to eat a wide variety of plant-based foods every week. The result? A more diverse gut microbiome, better digestion, stronger immunity, and a body that feels energised and resilient.

Why Aim for 30 Different Plants a Week?

Research shows that the more plant diversity you include in your diet, the healthier and more balanced your gut microbiome becomes. This is because different plants contain unique fibres, polyphenols, and nutrients that feed your good gut bacteria and help them flourish.

By focusing on variety rather than perfection you’ll naturally consume more vitamins, minerals, antioxidants, and prebiotic fibre, all essential for long-term wellbeing.

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)

Instructions:

1. Heat olive oil in a large pot. Add onion and sauté for 10 minutes until softened.

2. Stir in garlic, ginger, and spices, cooking for 2 minutes until fragrant.

3. Add carrots, celery, spelt, pearl barley, and red lentils, coating them in the spice mixture.

4. Pour in coconut milk and vegetable stock. Simmer for 30-35 minutes, stirring occasionally.

5. Add beans and season with salt and pepper.

6. Serve with yogurt dressing, fresh coriander, and toasted pumpkin seeds.

Pair this Thai 3 Bean Soup with a slice of toasted rye or wholemeal sourdough for even more variety. With over 15 plant-based ingredients, this one-pot wonder is a great contribution toward your weekly plant goal.

Rejuvenated Salad: A Rainbow on Your Plate 

When you eat this salad you know that you are giving your body maximum nutrition. It’s the ultimate celebration of plant diversity, bringing together colourful vegetables, healthy fats, and crunchy seeds. It’s perfect as a main or a side dish and can be easily customised with what’s fresh and in season.

Ingredients:

• 150g Swiss chard

• 50g watercress

• 200g red cabbage (finely shredded)

• 1 red pepper (chopped)

• 1 red onion (sliced)

• 0.5 cucumber (sliced)

• 6 tomatoes (diced)

• 1 avocado (chopped)

• 8 olives

• 10 walnuts (broken)

• 20g pumpkin seeds

Instructions:

1. Wash all vegetables thoroughly and chop as required.

2. Combine ingredients in a large bowl.

3. Top with alfalfa sprouts and a sprinkle of pumpkin seeds for extra crunch.

The Rejuvenated salad includes more than 12 plant ingredients, offering a boost of antioxidants, vitamins, and minerals. Pair it with a lemon-tahini dressing for an extra layer of flavour and nutrition. 

Why These Recipes Work for Your 30 Plants Goal

Each of these dishes is packed with a variety of plants, offering an easy and delicious way to achieve your goal of 30 plants a week. By prioritising diversity and balance, you’ll fuel your body with the vitamins, minerals, and fibre it needs to thrive.

Top Tips:

1. Batch Cook: Make the soup or salad ahead of time for easy meals throughout the week.

2. Snack Smart: Add nuts, seeds, and fruits to your snacks to effortlessly increase your plant intake.

3. Mix and Match: Swap ingredients based on what’s fresh and in season, ensuring your meals stay exciting and varied.

Every one of these dishes is bursting with plant variety, giving you an easy and enjoyable way to hit your 30 plants a week target.

By prioritising diversity and balance in your meals, you’ll fuel your body with the vitamins, minerals, and fibre it needs to thrive—and discover just how good healthy eating can make you feel.

Ready to Transform Your Gut Health?

Start your 30 plants a week journey today and experience the difference plant diversity can make to your digestion, immunity, and energy.

P.S. Don’t forget to explore more Rejuvenated recipes for endless inspiration!!