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Need More Veggies?

5 Ways to Incorporate More Veggies Into Your Nourished Meals!



Adding veggies to our meals is super important! Veggies provide us with an abundance of micronutrients, aka our vitamins and minerals. These vitamins and minerals are an important part of the vital nutrients our bodies need to function optimally. Unfortunately, for many, getting enough veggies in is a challenge. Veggies also provide fiber, phytochemicals, and other various antioxidants. Not only are veggies important for our daily healthy bodies, but veggies also play many roles in reaching our fitness and wellness goals. Being low in calories and high on the nutrient density scale the pros to veggies are endless.


At Linked Fit, we love promoting game plans, so making a game plan for your veggie consumption can be incredibly helpful. Have a plan of action when it comes to your nourishment, you can find more in our article Meal Prepping: The Beginners Guide.


Whether you are on a time crunch or ready to spend some time in the kitchen, we have the options for you!


Here are 5 ways to add more veggies to your meals!


1. Veggie Substitutes

Veggie Noodles:

You can spiral, slice, shred, cut, and dice them any way you desire! Depending on the cut and veggie, you can make more traditional pasta noodles like "spaghetti" or even make "lasagna" noodles, then add them to your favorite sauces.

  • Common veggies used:

    • Zucchini

    • Spaghetti squash

    • Carrots

    • Sweet potatoes

    • Beets

Veggie Crusts:

This can include pizza crusts, pie crusts for quiches, and savory tarts.

  • Common veggies used:

    • Cauliflower

    • Zucchini

    • Broccoli

Veggie Rice:

Instead of using long, medium, or short-grained rice try using veggies or at least a 50/50 blend!

  • Common veggies used:

    • Cauliflower

    • Broccoli

    • Zucchini

Veggie Buns:

  • Common veggies used:

    • Lettuce wraps

    • Zucchini "buns"

    • Bell pepper "buns"

Raw Veggie Sticks:

In substitution for crackers. Use with various dips and sauces.

  • Common veggies used:

    • Carrots

    • Zucchini

    • Celery

    • Broccoli

    • Cauliflower

    • Cucumber

Cauliflower Wings:

These are great to add to a meal in addition to protein or animal-based wings.


Cauliflower/Parsnip Mash:

Sub out potatoes and try making mashed cauliflower or mashed parsnips!


Veggie Chips:

Using a convection oven, air fryer, or low and slow roast your veggies until they crisp up!

  • Common veggies used:

    • Zucchini

    • Yellow squash

    • Onions

    • Potatoes

    • Sweet potatoes

    • Beets

    • Parsnips



2. Veggie Add-Ins

Smoothies:

  • Common veggies used:

    • Zucchini

    • Carrots

    • Spinach

    • Kale

    • Beets

Stir-Fry:

  • Common veggies used:

    • Literally any veggie

    • Peas/beans

    • Carrots

    • Onions

    • Broccoli

    • Cauliflower

      • Add-in or have riced cauliflower as a substitute for rice

Casseroles:

  • Common veggies used:

    • Literally any veggie

    • The goal is to have at least 2 to 3 veggies per casserole

Eggs Variations:

  • Common veggies used:

    • Literally any veggie

    • The more the merrier

Oatmeal:

  • Common veggies used:

    • Zucchini

    • Carrots

    • Spinach

    • Sweet potatoes

    • Pumpkin

Dessert Bread/Loaves:

Add to your favorite banana bread recipe!

  • Common veggies used:

    • Zucchini

    • Pumpkin



3. Veggie Based Meals

Veggie Based Soups:

  • Common veggies used:

    • Any veggie

    • Celery

    • Onion

    • Tomatoes

    • Broccoli

    • Spinach

    • Kale

Roasted Veggie Medlies:

  • Common veggies used:

    • Any veggies available

    • Solo or mix and match veggies

Veggie Kebabs:

  • Common veggies used:

    • Peppers

    • Onions

    • Tomatoes

    • Mushrooms

    • Squash

Salads:

  • Common veggies used:

    • Lettuce of choice as a base

    • Add any veggie

Stuffed Peppers:

You can stuff your pepper with veggie rice and additional veggie add-ins to really up the veggie intake!

  • Common veggies used:

    • Peppers (yes, more)

    • Onions

    • Tomatoes

    • Mushrooms



4. Secret Veggies

Veggie Tots:

When making homemade tater tots add or incorporate various veggies!

  • Common veggies used:

    • Broccoli

    • Cauliflower

    • Chickpeas

    • Potatoes

    • Sweet potatoes

Sauces/Dips:

Blend, puree, or add veggies into your favorite sauces and dips! You can also use veggies as the entire base of your sauce/dip.

  • Common veggies used:

    • Peppers

    • Onions

    • Tomatoes

    • Mushrooms

    • Spinach

    • Cauliflower

    • Chickpeas


Burgers/Meatballs/Meatloaf:

Secretly shred or dice veggies into your proteins or simply just make a 100% veggie version!

  • Common veggies used:

    • Peppers

    • Onions

    • Mushrooms

    • Beans



5. Veggies at Each Meal

Most important thing is to find ways to add veggies to each meal, including snacks. This is a great way to make sure we are getting an adequate amount of veggies throughout the day. Also, make sure to diversify your veggie intake to help accumulate a wide range of nutrients. We recommended eating at least a minimum of 1 serving of veggies per meal. Serving sizes will vary per person, per meal. You might have more or less depending on a multitude of factors. We equate 1 serving to the size of your hand in a fist. This way it's a customizable approach to your serving sizes.

  • Breakfast

  • Lunch

  • Dinner

  • Snacks



Take Home

Ultimitely, when it comes to adding more veggies into your nourished meals the options are endless! Stay creative in finding ways to incorporate more veggies. We've just begun to open pandora's box of veggie ideas. By using one or a combination of the above methods you are sure to stay on top of your daily veggie goals.


From all the added health benefits and aiding in personal fitness and wellness goals, veggies also fill our plates with color. The more colorful the plate, and the more attractive it is to the eye, the likely hood of us consuming the meal is much higher. Eat the rainbow! You should always like the way the meal tastes and looks, this honestly does help with you sticking to and building various goals and habits. Speaking of taste, play around with different cooking methods. If you don't like a certain veggie, try cooking or preparing it another way. Just don't give up after the first attempt! Cooking methods include roasting, pan-frying, boiling, and steaming, just to name a few.


HAPPY VEGGIE EATING!



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