What Counts Towards Your Weekly Tally?
Contrary to popular belief, the '30 plants' goal is not limited to just fresh fruits and vegetables. It includes all edible, minimally processed plant-based foods, such as whole grains, legumes, nuts, seeds, herbs, and spices. The key is variety, not quantity. You count each unique plant food just once per week. Different varieties of the same food, such as a red apple and a green apple, can even be counted separately due to their unique phytonutrient profiles. This approach helps you discover new flavours and textures while nourishing your gut.
The Six Plant Food Categories
To make tracking your 30 plants a week easier, focus on incorporating variety from these six key categories into your meals.
- Fruits: A variety of colours, fresh, frozen, or dried. Examples include: apples, bananas, berries (blueberries, raspberries), avocado, oranges, and tomatoes.
- Vegetables: Again, eat the rainbow. Include leafy greens (spinach, kale), root vegetables (carrots, beetroot), alliums (onions, garlic, leeks), bell peppers (multiple colours count), and even frozen mixed vegetables.
- Whole Grains: These are excellent sources of fibre. Think oats, brown rice, quinoa, barley, farro, and bulgur wheat. Popcorn (plain) also counts.
- Legumes, Pulses & Beans: Incredibly versatile for soups, stews, and salads. Stock up on chickpeas, black beans, lentils, edamame, and kidney beans.
- Nuts & Seeds: Easy to add to most meals. Sprinkle mixed nuts and seeds (chia, flax, sunflower, pumpkin, almonds, walnuts) on your breakfast, salads, or main dishes.
- Herbs & Spices: The flavour-packed 'hidden heroes'. Each distinct herb (basil, coriander, parsley) and spice (turmeric, cumin, paprika) contributes a point.
A Weekly Plan for Reaching 30 Plants
Getting to 30 plants is most effective when you think in terms of simple additions rather than complex overhauls. Meal prepping and using affordable options like frozen and canned goods can make it much more manageable.
Sample Meal Ideas for Plant Diversity
Monday: Start with porridge (oats) topped with blueberries, walnuts, and cinnamon. Lunch could be a leftover lentil soup with carrots, celery, and onions. For dinner, add spinach and a pinch of nutmeg to a pasta sauce with wholewheat pasta and mushrooms.
Tuesday: Breakfast smoothie with kale, banana, mango, and a teaspoon of flaxseeds. A salad for lunch with mixed leaves, cherry tomatoes, cucumber, chickpeas, and a handful of pumpkin seeds. A curry for dinner could include brown rice, lentils, cauliflower, and spices like ginger and turmeric.
Wednesday: Yogurt with mixed berries and a spoonful of a mixed seed blend. Lunch is a sandwich on multigrain bread with hummus, rocket, and roasted peppers. Dinner might be a black bean chili with corn, bell peppers, and avocado.
Thursday: Wholewheat toast with peanut butter and a few slices of banana. Leftover curry for lunch. Dinner is a stir-fry with tofu, broccoli, edamame, and sesame seeds.
Friday: A simple breakfast of melon and an orange. Lunch is a wrap with leftover black bean chili and shredded lettuce. Friday night treat: a piece of dark chocolate (70%+).
Weekend: Enjoy a more relaxed approach, adding in extra plants with fresh herbs on salads, new grains like quinoa, or trying a different vegetable in a roasted traybake.
Comparison: Gut Health and Plant Diversity
| Attribute | Low Plant Diversity Diet | High Plant Diversity Diet (30+ Plants) |
|---|---|---|
| Gut Microbiome | Less diverse, potentially less resilient to dietary changes and pathogens. | More diverse, associated with a greater variety of beneficial microbes and higher resilience. |
| Key Microbial Metabolites | Lower levels of beneficial short-chain fatty acids (SCFAs), which are crucial for gut health. | Higher production of beneficial SCFAs due to more diverse fibre intake, nourishing the gut lining. |
| Nutrient Intake | Often lacks a broad spectrum of vitamins, minerals, and phytonutrients. | Provides a wide array of nutrients that support overall health, with each plant offering unique compounds. |
| Inflammation Levels | May contribute to higher levels of inflammation, potentially increasing chronic disease risk. | Associated with lower systemic inflammation due to plant-based antioxidants and anti-inflammatory properties. |
| Mental Health | Can negatively impact mood and mental health due to the gut-brain axis. | Positively linked to improved mood and overall mental well-being via the gut-brain axis. |
Conclusion: A Simple Strategy for Lifelong Wellness
Adopting the goal of 30 plants a week is a simple yet effective way to significantly impact your health. It shifts the focus from restriction to abundance, encouraging you to add more variety to your plate rather than worrying about what to eliminate. By incorporating a wider range of whole and minimally processed plant foods, you are actively nourishing your gut microbiome, which is a cornerstone of overall well-being. What do 30 plants a week look like? It looks like a vibrant, flavourful, and sustainable path to better health.
For more information on the research that spurred this movement, you can explore the findings of the American Gut Project, which detailed the link between dietary diversity and gut microbial composition.
American Gut Project research abstract
Getting Started with Your Weekly Plant Count
To begin your journey towards a more diverse diet, start with a simple inventory of your current week. Use a notepad, an app, or a whiteboard to list each unique plant food you consume. You may be surprised by how close you already are to the target. From there, aim to add just two or three new plants each week by swapping out staples, embracing mixed products, and seasoning your food more boldly. Remember to track your progress and celebrate the new flavours and textures you discover along the way.
The Power of the Pantry
Don't forget the power of your pantry! Canned beans, dried lentils, various spices, and grains like quinoa and oats are all simple, long-lasting ingredients that contribute to your plant count. For example, adding a mixed bean medley to a salad provides several points in one scoop. Similarly, keeping a range of spices on hand can transform a meal and add multiple plant points instantly.
Conclusion: A Simple Strategy for Lifelong Wellness
Adopting the goal of 30 plants a week is a simple yet effective way to significantly impact your health. It shifts the focus from restriction to abundance, encouraging you to add more variety to your plate rather than worrying about what to eliminate. By incorporating a wider range of whole and minimally processed plant foods, you are actively nourishing your gut microbiome, which is a cornerstone of overall well-being. What do 30 plants a week look like? It looks like a vibrant, flavourful, and sustainable path to better health.
