The recommended servings of fruits and vegetables per day are 5 servings, 2 fruits and 3 vegetables. Here are tips to have meals with fruit and veggies. Sometimes it is hard to fit in all 5 servings every day, but increasing your fruit and vegetable intake can help with weight maintenance, increase your fiber intake, and of course help balance out your diet! Here are some ideas for how to incorporate fruits and vegetables at every meal!

Ways to increase fruits and vegetables:

At Breakfast

1. Add steamed broccoli or sautéed spinach to scrambled eggs

Eggs loaded with spinach and other veggies

2. Add pumpkin puree to pancake mix

3. Try a fruit smoothie, you could even add spinach or kale!

Rainbow Smoothie by Kaitlin Williams

4. Add berries to oatmeal.

5. Try a vegetable omelet with cheese.

An omelet full of veggies with some cheese!

At Lunch

1. Add spinach or spring mix to a turkey sandwich

2. Add spinach and a slice of tomato to a grilled cheese sandwich

3. Make a veggie wrap

Look for healthy fats like avocado and hummus!


4. Add cooked peas into your favorite pasta or try these recipes:

Spinach Tuna Pasta

Roasted Veggie Pesto Pasta

At Dinner

1. Add vegetables in a quesadilla. Try our Mayhem to Mealtime Recipe for Grilled Chicken Quesadillas with vegetables.

2. Add sautéed onions and bell peppers or spinach to spaghetti sauce

one pan spaghetti and meatballs

Photo by Kaitlin Eckstein

3. Add vegetables to pizza

4. Add diced tomatoes and sweet potatoes to your favorite chili recipe and even corn

Turkey Chili with Beans

5. Add broccoli and mushrooms to an Asian stir-fry. Graphic from our Taste the Sweet Rebellion Cookbook/Workbook.

The perfect recipe for stir fry

6. Try making sweet potato fries or carrot fries

7. Use zucchini noodles or spaghetti squash instead of pasta.

canned foods

8. Add steamed broccoli or peas to mac and cheese

dairy free mac and cheese


For more ways to add fruit and veggies to your meals, take a look at our newest book.

Click here for more information on

Nourished: 10 Ingredients to Happy, Healthy Eating


What are some sneaky ways you add fruits and vegetables to meals?

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