If you’re trying to add more vegetables into your daily diet, lunch is a great place to start! Whether the lunch hour finds you at work or home, there are many easy and delicious ways to increase your servings of vegetables through creative menu planning.
Here are a few of our favorite tips and strategies:
Our Tips to Add More Vegetables at Lunch
Veggies aren’t like donuts or potato chips – eating a few more stalks of asparagus, or another serving of spinach and mushrooms isn’t going to pack on extra fats, calories, salt, and sugar. And the health benefits of eating a ton of veggies are well established! Here’s our tips:
TIP #1 – Eat more of your favorite vegetable!
Remember you can indulge in your favorite veggies without feeling guilty or bloated! One small bag of potato chips as the same number of calories as four cups of broccoli. Think about that next time you crack open a salty, greasy snack!
TIP #2 – Add more vegetables you haven’t tried to your meal plan!
Sure, we have our favorites, but when you try new vegetables not only are you giving your body new combinations of vitamins and minerals but you might also find some new favorites to add to your list! Take a look at the following list and mark off the ones you already like and the ones you might like to add into your lunch-time meal.
TIP #3 – Remember that frozen vegetables make healthy choices a lot easier!
Don’t forget that there are many delicious frozen vegetable mixtures available in the freezer section of your supermarket (including Tommy’s Superfoods brand). Frozen veggies can easily be microwaved at work or home and offer a convenient and fast way to eat more vegetables at lunch, without having to buy that $15 salad from the restaurant around the corner.
TIP #4 – Take your favorite lunch and incorporate more veggies!
Chances are, anything you’re eating for lunch will taste just as good (if not better) by adding in more vegetables! When you include additional servings of vegetables, not only will get you get extra vitamins and minerals, but your fiber intake will also increase, and that means you’ll stay full for a longer period. Here are some quick and easy ways to boost the veggie power of your mid-day meal:
- Add spinach, lettuce, and cucumber to a sandwich.
- Include zucchini, green beans or broccoli to a bowl of soup.
- Throw a handful of kale or mixed greens into a protein smoothie.
TIP #5 – Get out of your comfort zone by using different cooking methods!
Did you know that vegetables can taste differently depending on their preparation? For example, you may not enjoy the taste of raw broccoli, but if you saute it with some other vegetables or gently steam cook it in the microwave, you may find the taste and texture much more enjoyable! When you’re trying to add more vegetables to your lunch, consider a wide variety of cooking methods. Here are a few suggestions:
- Roast up a platter of red peppers, sweet potatoes, onions, and zucchini.
- Create a giant veggie stir fry with carrots, bok choy, peas, and broccoli.
- Make cauliflower “rice” in your food processor and then lightly saute with onions, mushrooms, and spinach.
TIP #6 – Add some crunch with home-made veggie chips!
Step away from the high-fat, high-salt snack aisle at the grocery store and make delicious veggie chips at home to munch on alongside your lunch-time sandwich. Whether it’s light and crunchy kale chips or hearty planks of roasted beets, parsnips, and sweet potatoes…. When you make chips at home, you have control over all the ingredients and get to experiment with the seasonings you enjoy most.
Feeling inspired to add more vegetables to your lunches?
When you add more vegetables to your lunch you’re giving your body the nutrients it needs to stay awake and focused. If you often find yourself heading to the vending machine or grabbing a caffeinated beverage to combat that mid-afternoon “slump,” you may be pleasantly surprised by the natural energy you’ll experience by eating more vegetables.
At Tommy’s Superfoods, we believe that adding more vegetables to your diet can help with weight loss and living a healthy lifestyle, and that’s why we make the freshest, Non-GMO Project verified frozen vegetable medleys. If you are looking for recipe suggestions, head over here to get inspired! Once you try a few, let us know what you think by posting in the comments or sharing with us on social media.