18 easy hacks to get to 30 plants a week
There are plenty of reasons why eating a wide variety of plants is so good for us – and if you’re already acing your healthy recipes, you’re probably well on your way. But if eating 30 plants a week seems daunting, putting it into practice is easier than you think.
What is a tomahawk steak?
Tomahawk steak is taken from the rib, with the bone left in for a rich, full flavour. Ours is always from British, forage-fed beef, reared by farmers who share our commitment to animal welfare. It’s named for its shape – the long bone looks like the handle of an axe.
2. Plant-boost classic dishes
Up the goodness of a chilli by swapping a can of kidney beans for Essential Mixed Bean Salad in Water, containing nine different types of beans. Or go completely veggie, substituting mince for kidney, cannellini and black beans with Cooks’ Ingredients Sweet Potato & Butternut Squash.
3. Go for grains
Oats, grains, freekeh and bulgur wheat are examples of delicious grains that all count as plants. Pouches of ready-cooked mixed grains, pulses and veg are a handy standby.
What is a tomahawk steak?
Tomahawk steak is taken from the rib, with the bone left in for a rich, full flavour. Ours is always from British, forage-fed beef, reared by farmers who share our commitment to animal welfare. It’s named for its shape – the long bone looks like the handle of an axe.
4. Use your spices
A spice counts as ¼ of a plant variety, so blends are a smart choice. Try Cooks’ Ingredients Gunpowder Spice Blend, a mix of gram flour, turmeric and chilli – perfect in curries or with roasted veg.
5. Opt for extra virgin olive oil
Extra virgin olive oil is packed with beneficial plant compounds called polyphenols so, unlike most other oils, it contributes to your 30 a week.
6. Embrace baked beans
You can’t beat classic baked beans on toast, and they count as a plant! Use wholegrain bread, stir spices into them as they warm, then top with crispy fried onions.
7. Make time for tofu
Tofu is a versatile ingredient that can be used in a multitude of ways – try sticky gochujang-glazed tofu or crispy air fryer tofu with coconut grains. You want something firm such as PlantLiving Organic Firm Tofu for cooking. For a flavoured version, try The Tofoo Co. Sriracha Tofu or Taifun Smoked Tofu.
8. Make a berry-packed compote
Combine 400g Essential Frozen Berries, 1 cinnamon stick and 1 tsp ground ginger in a small pan. Cook over a low heat for 10-15 minutes, until the juices are released, and the fruit has broken down. Stir in 1-1½ tbsp maple syrup to taste and leave to cool. Perfect with porridge.
What is a tomahawk steak?
Tomahawk steak is taken from the rib, with the bone left in for a rich, full flavour. Ours is always from British, forage-fed beef, reared by farmers who share our commitment to animal welfare. It’s named for its shape – the long bone looks like the handle of an axe.
9. Ace your base
Many recipes start with chopping an onion, but celery, carrots, leeks and garlic are also delicious additions. Or buy Cooks’ Ingredients Soffritto Mix, with chopped onion, carrot and celery in one handy pack.
10. Whip up a speedy stir fry
Use packets of mixed stir fry veg, add chopped onion, ginger and garlic, then bump it up with chilli and lemongrass or even tinned water chestnuts for added crunch.
11. Grow a mini herb garden
Pots of fresh herbs on your windowsill are useful for garnishing. Or, if keeping them fresh feels like a hassle, opt for frozen herbs instead.
Shop our frozen herb range
13. Try different pestos
When making pesto, mix things up with different combos of herbs, nuts and greens. For a fresh twist, try our 15-minute cavolo nero pesto or speedy spinach pesto.
14. Enjoy the magic of soup
Soups are often chock-full of plants, but it’s easy to squeeze in more. You can make your own or buy ready-made fresh soups, and stir through cooked frozen peas or tinned pulses as your soup warms. Garnish with herbs, roasted chickpeas or potato croutons and mixed sprouts.
17. Swap your sweet snacks
Trail mix is a great way to add more plant portions to your diet. Combine Raisin & Nut Mix, Bear Fruit Gently Baked Coconut Chips, chopped Belgian Dark Chocolate 72% and Naturya Organic Cacao Nibs to make a tasty, plant-packed snack.
18. Remember: the more the merrier
Swap a product that contains one type of plant for one that incorporates several. For example, choose Frozen Pea & Bean Mix instead of frozen peas or White, Black and Red Quinoa instead of plain quinoa.
More 30-plant inspiration
Get more ideas for shopping must-haves and ingredient essentials to help you reach your goal of 30+ plants a week.
More 30-plant inspiration
Get more ideas for shopping must-haves and ingredient essentials to help you reach your goal of 30+ plants a week.
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