We all know that eating more vegetables is a huge part of “eating better.” But what if you are or your little darlings are veggie-phobes? Eating four servings of vegetables a day can be a bit of a challenge if you’re a grab and go eater, a poor planner, or deathly afraid of all things green.
Even when you know you need to incorporate more vegetables into your diet, it’s easy to look at the clock at dinner time and realize veggies have gone MIA for your meals all day.
So how do you get more vegetables into your daily intake?
I recommend Undercover Veggies. Sneak them into every meal and snack. If you just start tucking a little something green in every meal, you’ll find that you’ve eaten your quota without even thinking about it.
When it comes to weight loss, vegetables are a God-send. They bulk up your meals and add minimal calories. They add flavor, texture, and fiber and you know what that means.
Not only do they fill you up, they help you empty out—both of which are essential to supercharging your healthy eating plan into helping you lose weight.
But enough cheerleading for vegetation—how do you sneak veggies into every meal?
Breakfast
Crustless veggie quiches are a portable veggie packed protein.
Make a sweet potato veggie hash and top it with a poached egg.
Egg white, veggie frittatas are pretty and fiercely healthy.
Grate zucchini into your oatmeal as you cook it, seriously, you won’t even notice it.
Better yet, grab whatever veggies are in your fridge and add them to scrambled eggs. Easy peasy!
Lunch
Bulk up your soup with spinach, broccoli, zucchini, or green beans.
Load that on-plan pita pocket with cucumbers, tomatoes, and mixed greens.
Quesadillas are a great place to tuck peppers, onions, spinach, and kale.
Ditch the bread and make lettuce wraps instead!
Snacks
Smoothies! Grated carrots and leafy greens co-exist perfectly with fruity friends.
Cucumber slices and radish chips sub beautifully for crackers and chips. Dip away!
Zucchini, jicama , and butternut squash make tasty veggie “fries.”
Dinner
Jazz up your chili with chunks of carrots or butternut squash.
Pack your pasta sauce with mushrooms, onions, spinach, and zucchini.
Pile your pizza with veggies, it’s the perfect vehicle for greens, mushrooms, and all things vegetable
Add pureed pumpkin or cauliflower to anything creamy.
Grate up zucchini or summer squash and hide it in any casserole for undetectable roughage.
Use a spiralizer on zucchini or squash, or try baked spaghetti squash.
Desserts
Chocolate hides everything!
Avocados hide out well in puddings.
Cakes are a good hideout for yellow squash and zucchini. As, added bonus, they help add moisture to the final product.
Basically, chop, mince, and mash your veggies and add them to everything! Most vegetables are chameleon-like and will take on the dominant flavors around them. So cook them up in broths and sauces and use them to bulk up the size of your meals.
What are some of your ways to get your veggies in?
