Busy weeknights can make it tough to get a healthy dinner on the table. Between work, school and activities, it’s easy to fall into the routine of quick, convenient meals that may lack the nutrition and variety we need.
A plant-forward dinner focuses on making fruits and vegetables the stars of the meal, delivering more nutrients, fiber and flavor without sacrificing convenience. With a few simple strategies, you can easily add more produce to your dinners – whether you’re cooking at home, grabbing a quick meal on the go, or ordering takeout. Here’s how to make it happen.
Prep Ahead For Success
Batch Cooking & Prep
- Chop veggies in advance for quick stir-fries, salads or omelets.
- Roast a tray of mixed vegetables at the start of the week for various meals.
- Make a big salad base (like chopped kale or mixed greens) that can be topped with proteins, grains and dressings throughout the week.
Time Saving Hacks
- Keep frozen vegetables on hand for quick additions to pastas, soups and stir-fries.
- Use canned beans for an easy protein boost in grain bowls, tacos or wraps.
- Stock up on canned tomatoes for simple sauces and hearty stews.
Easy Weeknight Meals With More Produce
- Sheet Pan Dinners: Toss your protein of choice (chicken, tofu, seafood) with seasonal veggies, olive oil and spices. Roast everything together for a simple one-pan meal.
- One-Pot Pastas & Grain Bowls: Cook grains (pasta, quinoa, rice) with veggies like spinach, tomatoes or mushrooms and throw in a protein like beans, lentils or grilled shrimp to make it a complete meal.
- Taco Or Wrap Night: Load whole-grain tortillas with black beans, avocado, shredded cabbage and mango salsa for a fresh, plant-forward twist. Try lettuce wraps for a lighter option.
- Stir-Fries: Sauté a mix of colorful veggies like bell peppers, carrots and broccoli with tofu or pork and serve over rice for a fast, nutritious meal.
On-the-Go Nights
Build A DIY Snack Box
- Using a container with sections, place pre-cut fruits and veggies, along with portions of hummus or yogurt dip, inside.
- Add whole grain crackers, cheese cubes and nuts to the container.
- Keep a mix of ready-to-eat foods like Greek yogurt or deli meats in the fridge to add to the above snack box to build a grab-and-go snack-style meal.
Smoothie & Toast Combos
- Blend up a smoothie that has a mix of leafy greens and fruit along with a protein source (protein powder, Greek yogurt, milk) for a portable power-boost.
- Pair the smoothie with avocado toast or peanut butter on whole-grain bread to make it a satisfying meal.
Smart Takeout Swaps
- Ask for extra veggies in your burrito or on top of your pizza when ordering takeout.
- Add a side salad, cooked veggies or fruit when available.
- Choose whole grains like brown rice or quinoa when possible.
Small changes can make a big impact. Aim for one extra serving of fruits or veggies per meal. Keep your meals flexible and fun – there’s no one right way to eat more produce!
