Your Guide to Incorporating More Vegetables into Every Meal

Everyone knows that vegetables are one of the most important food groups to include in your everyday diet, but sometimes it’s hard to eat the recommended serving for a healthy body and a nutritious lifestyle – even if you do like them. But the fact of the matter is, we need to eat them, and we need to eat more than just some carrots dipped in hummus at snack time. Whether you’ve been holding a personal grudge against veggies for years, or you’re trying to sneak more greens onto your kid’s dinner plate, here is the ultimate guide to incorporating more vegetables into every meal.

Your Guide to Incorporating More Vegetables into Every Meal


Stay away from the sugary cereals and syrupy waffles because breakfast time isn’t an excuse to avoid vegetables. In fact, vegetables are an easy, delicious and nutritious add-in to almost any balanced breakfast. Scramble some eggs or make an omelet filled with spinach, mushrooms, tomatoes, red onions and bell peppers. If anything, these veggies add to the decadence of your meal. If you’re still opposed to the idea of vegetables in your eggs, try adding minced broccoli to your scrambled eggs or spinach to your breakfast smoothie. Neither one affects the taste or texture of the meal. If you can, try to purchase organize produce and products.


It can be easy to skip over vegetables in everyday lunches, especially when packing a school lunch. Sometimes it can easier to just stick to the same old peanut butter and jelly sandwich with chips you’ve been packing for the past decade. But consider switching the regular PB&J to a turkey sandwich loaded with spinach, onions, tomatoes, and sprouts. And, if you’re feeling really audacious, replace the bread with a lettuce wrap for some added greens.


Dinner might be one of the easiest meals to add more veggies to your plate. But don’t just add more spinach to your salad, get creative! Instead of topping your protein with a calorie-packed sauce, try sautéing some vegetables like peppers, onions, and tomatoes to top off your meat or fish. Compared to sauces, they are equally rich in flavor and infinitely more rich in nutrition. Maybe try your hand at zoodles, which are noodles made from zucchini with a spiralizer, or riced cauliflower as a replacement in any noodle or rice dish. Zoodles are surprisingly easy to make and riced cauliflower can be found at almost any grocery store. Once you try them out, you’ll be hooked!

Having a healthy diet and feeding your body the nutrients it needs is a part of allowing yourself to reach your optimum potential. So make sure you are feeding your body, mind, and soul exactly what it needs!

Tracey and Kimberly EatonYour Guide to Incorporating More Vegetables into Every Meal


Join the conversation
  • Aimee Ward - April 27, 2017 reply

    Thanks for the “zoodles” idea! I’ll definitely have to try it out soon!

  • Heather T - April 28, 2017 reply

    Thank you for the tips! So funny how easily we can get through a whole day without having any veggies. Also, my snack yesterday was carrots and hummus… Ha!

  • Jon Roberts - June 9, 2017 reply

    Tracey and Kimberly,
    Thank you for the great tips! My girlfriend and I find ourselves struggling to eat healthy simply because we are not used to it, but these are great guidelines for us to follow. One of our goals for the month is to eat healthy at every meal. Do you have any tips for creating a healthy breakfast on the go the night before? Mornings tend to be chaotic as we run around getting ready for work, which means breakfast usually gets skipped. We would love any advice you have for making those essential meals at night.
    Thank you and we are so looking forward to meeting you again soon!
    Jon Roberts and Erika Lowe

  • Kristine - June 9, 2017 reply

    Great tips! Zoodles are so easy and delicious!

  • Aaron - June 9, 2017 reply

    This is a simple and easy guide for the average person! Love it!

  • Dylan Conger - June 11, 2017 reply

    Great tips this is awesome!

  • Amanda - June 15, 2017 reply

    Great idea’s for breakfast! I eat my cereal every morning out of habit but have taken for granted just how valuable it would be to have a REAL meal. Thank you for taking it to basics and showing just how easy it can be. Hitting the grocery store today! 🙂

  • Jeff - June 29, 2017 reply

    This article changed my life …. twice.

  • Diana - July 4, 2017 reply

    Thanks for the tips!

  • Marty Eng - July 12, 2017 reply

    I’m glad I’m reading this now, I just recently started being conscious of what I’m putting in my body so this helps! I’m super excited for my whole health kick.

  • Jeff - October 6, 2017 reply

    To think that I’ve only ate meat for the last 4 years. If only I read this sooner!!!

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