Add them to your weeknight meals
Don’t ditch your favorite meals—upgrade them! Add chopped spinach to your lasagna, toss bell peppers and zucchini into your spaghetti sauce, or stir tomatoes into your chili. Veggies absorb flavor like a sponge and add texture, volume, and nutrients without changing the heart of your dish. Before you know it, your go-to dinners will be veggie-packed without you even trying.
Mealprep your veggies
You’re more likely to eat your veggies if they’re ready to go. Spend 30 minutes once or twice a week washing, chopping, and portioning your vegetables. Store them in clear containers at eye level in your fridge. When it’s time to cook (or snack), all the hard work is done—and reaching for that handful of sliced carrots or celery sticks becomes a no-brainer.
Switch from carbs to veggies
Think of it as a fun experiment rather than a strict rule. Try zucchini noodles (“zoodles”) in place of pasta, cauliflower rice instead of white rice, or lettuce wraps instead of tortillas. These swaps add variety to your meals and help you feel lighter without losing satisfaction. You’re not cutting out the foods you love—you’re just letting veggies take center stage now and then.
Keep veggies in the freezer
Frozen veggies are a busy cook’s best friend. They’re just as nutritious as fresh, and they last for months. Keep a stash of broccoli florets, stir-fry blends, or spinach in your freezer, and you’ll always have a quick way to boost any meal—no chopping required. Just toss them into soups, eggs, or pasta for an instant veggie upgrade.
Final thought:
Eating more veggies doesn’t have to feel like a chore. By working them into what you already eat, prepping them ahead of time, and keeping smart swaps and backups on hand, you’ll build a habit that sticks—without even realizing it.