How to get 30 veggies in a week for a healthier gut

October 5, 2025 •

4 min read

Research from the American Gut Project found that people eating 30 or more different types of plants a week have a more diverse and healthier gut microbiome. This guide shows you how to get 30 veggies in a week, a goal that might seem daunting but is surprisingly achievable with a few creative strategies.

Quick Summary

This guide provides practical strategies and creative meal ideas to help you easily incorporate 30 different types of vegetables into your diet over seven days, enhancing gut health and overall well-being. It details methods for diversifying your meals with various plant-based ingredients.

Key Points

Variety is Key: Eating a diverse range of plant-based foods, not just large quantities, is what fuels a healthy gut microbiome.
Count Everything: Vegetables, fruits, legumes, nuts, seeds, and even herbs and spices all count towards your weekly plant total.
Utilize Hidden Veggies: Blend greens like spinach or frozen cauliflower into smoothies and sauces to increase your variety without altering flavor.
Embrace Different Forms: Fresh, frozen, canned, and fermented vegetables are all beneficial and count towards your 30 points, making the goal more affordable and accessible.
Plan Smart Meals: Design your meals and snacks to naturally include multiple plant types, such as a stir-fry with five different vegetables or a trail mix with four types of nuts and seeds.
Try New Things: Explore different root vegetables, greens, and beans each week to expand your palate and increase your plant diversity.

Understanding the "30-Veggies-in-a-Week" Concept

Achieving a diverse diet of 30 plants a week, which includes vegetables, fruits, legumes, nuts, seeds, and even herbs, is tied to improved gut microbiome diversity. This variety encourages the growth of different species of beneficial bacteria in your digestive tract, which is linked to better digestion, improved immunity, and lower risk of chronic diseases. The key is not the portion size, but the variety itself; each unique plant counts as a single point, no matter how small the amount.

Making Meal Planning a Breeze

To succeed, think about each meal as an opportunity to add 3-5 different vegetables and other plants. Start a running list on your phone or a whiteboard to track your progress. Don't limit yourself to fresh produce; frozen, canned, and fermented vegetables all count towards your weekly total.

Creative Ways to Incorporate Variety Throughout the Day

Breakfast Boost: Add a handful of spinach to your morning smoothie along with a variety of frozen berries and a spoonful of flax or chia seeds. Top oatmeal with mixed nuts and a different type of fruit each day, like chopped apple or pear.
Lunch Makeover: Transform a simple sandwich or wrap into a vegetable powerhouse. Add layers of lettuce, tomato, bell pepper, and avocado. A side salad with mixed greens, cucumber, and shredded carrots can easily add 3-5 points.
Dinner Diversification: Stir-fries, soups, and curries are perfect for packing in many veggies at once. Add broccoli, carrots, bell peppers, snow peas, and onion to a stir-fry. For soups, create a base with onion, garlic, and celery, then add lentils, canned tomatoes, and a mix of frozen vegetables.
Snack Smart: Replace processed snacks with nutrient-dense options. A handful of mixed nuts (e.g., almonds, walnuts, pecans) and seeds (pumpkin, sunflower) is an easy way to add 4-5 points. Raw veggie sticks with hummus or a yogurt-based dip are also great.

Batch Cooking for Maximum Efficiency

Preparing a few key components in advance can make hitting your goal simple. Roast a large tray of assorted root vegetables like carrots, sweet potatoes, and parsnips to use in salads, grain bowls, or as a side dish. Cook a big pot of lentil or mixed-bean stew that can be used for several meals, serving it over brown rice one day and with a baked potato the next.

Comparison of Vegetable Preparation Methods


Preparation Method	Pros	Cons	Best for...
Raw	Maximum vitamin C content, vibrant texture, quick preparation.	Can be harder to digest for some, may contain some bacteria if not properly washed.	Salads, dipping with hummus, smoothies, wraps.
Steamed	Retains most nutrients, easy to prepare, no added oil needed.	Less intense flavor compared to roasting or frying, can lose some water-soluble vitamins.	Broccoli, asparagus, green beans.
Roasted	Brings out natural sweetness, enhances flavor and texture.	Requires more cooking time, can be high in calories if too much oil is used.	Root vegetables, cauliflower, bell peppers, Brussels sprouts.
Blended/Pureed	Hides vegetables effectively, great for sauces and soups.	Some water-soluble vitamins can be lost during cooking process.	Mac and cheese, pasta sauces, soups, smoothies.
Fermented	Rich in probiotics, extends shelf life, unique flavor.	Can be an acquired taste, high in sodium in some cases.	Sauerkraut, kimchi, pickles (without vinegar).

Sample 7-Day Menu Plan

Monday: Breakfast smoothie (spinach, banana, chia seeds, oat milk). Lunch salad (mixed greens, cucumber, tomatoes, bell peppers). Dinner (lentil soup with carrots and celery).
Tuesday: Breakfast (oatmeal with chopped apple, sunflower seeds). Lunch (leftover lentil soup with sweet potato). Dinner (chicken stir-fry with broccoli, snow peas, and water chestnuts).
Wednesday: Breakfast (veggie-filled omelet with onion, mushrooms, and bell peppers). Lunch (whole-grain wrap with hummus, shredded carrots, and cucumber). Dinner (roasted carrots, parsnips, and beets).
Thursday: Breakfast smoothie (kale, frozen mango, flax seeds, water). Lunch (leftover roasted veggies in a quinoa bowl). Dinner (tacos with finely chopped mushrooms and bell peppers).
Friday: Breakfast (oatmeal with pear and mixed nuts). Lunch (leftover tacos). Dinner (pizza with a cauliflower crust topped with spinach, bell peppers, and olives).
Saturday: Breakfast (scrambled eggs with asparagus). Lunch (black bean and corn salad with chopped avocado and red onion). Dinner (homemade vegetable curry with canned chickpeas and a mix of frozen peas, cauliflower, and beans).
Sunday: Brunch (veggie-loaded frittata with spinach and bell peppers). Dinner (mixed green salad with chickpeas and a homemade dressing with herbs like basil and oregano).

Conclusion: Making Diverse Eating a Habit

Reaching 30 vegetables in a week is more of a mental shift towards variety than a rigid dietary rule. By consciously choosing a wide range of colorful plants—and not just focusing on fresh produce—you can effortlessly increase your gut microbiome diversity. Incorporate blended veggies, smart snacking, and batch cooking to make the process simple and sustainable. The benefit isn't just a healthier gut, but a more flavorful and creative cooking experience overall. Starting small and building on your progress week by week will help make diverse plant-eating a lasting habit. For further resources, consider exploring the research behind this goal at Zoe's educational platform, which also provides personalized nutrition advice.

Zoe.com - Learn about the 30-plants-a-week goal

Frequently Asked Questions

Research, notably from the American Gut Project, suggests that consuming 30 or more different plant types weekly is linked to a more diverse and healthier gut microbiome. Greater diversity in gut bacteria promotes better digestion, immune function, and overall health.

Yes, they do. Since different colored bell peppers (e.g., red, yellow, green) have unique nutritional profiles, they can be counted as separate plants toward your weekly goal.

To save money, rely on affordable, versatile options like frozen mixed vegetables, canned beans, lentils, and bulk-bought nuts and seeds. Also, focus on seasonal produce from farmer's markets.

Yes. Herbs and spices, such as basil, oregano, cumin, and turmeric, contribute to your plant count. Some models count four different herbs/spices as one plant point due to smaller portion sizes.

You can incorporate hidden veggies by blending pureed cooked carrots or squash into pasta sauce, adding finely chopped mushrooms to ground meat for burgers, or mixing spinach into a fruit smoothie.

Keep a simple tally list on a piece of paper, a whiteboard, or in a notes app on your phone. Write down each new plant you consume throughout the week to visualize your progress and stay motivated.

Both raw and cooked vegetables offer health benefits. While cooking can reduce some vitamins (like vitamin C), it can increase the bioavailability of others (like the beta-carotene in carrots). A mix of both raw and cooked vegetables is ideal.