HANDY HACKS TO CRUSH 30 PLANT-BASED FOODS EACH WEEK
Eating 30-a-week is all the rage these days. And for good reason! The precise number, 30, has been calculated in studies by comparing populations with less and more diversified diets (under 15 and over 30 distinct plant-based foods each week, respectively). According to these studies, populations who eat more varied diets enjoyed healthier gut microbiomes, which are excellent for nutrient absorption, reducing leaky gut, and enhancing general health.
In essence:
30-per-week will provide a lot of useful micronutrients.
30-a-week encourages you to consume a variety of phytochemicals, helping you eat the rainbow.
30-a-week helps you eat more fibre, which is great for feeding the gut microbiome.
30-a-week means less room for junk food, which is another fantastic benefit.
does 30-a-week mean i can’t eat meat?
30-a-week applies to all plant based foods:
Fruit and Vegetables
Nuts and Seeds
Legumes (beans and pulses)
Whole grains
Herbs and spices
You can eat meat if you fancy. Aim for the good stuff: Grass fed beef, line caught fish and so on.
Veggies that have been fermented, like kimchi and sauerkraut, are also excellent. Fermented foods generally contribute to the diversity of your gut flora. According to this study, inflammation and autoimmune diseases were found to be reduced when participants ate four servings of fermented foods a day.
THE EASY WAY TO EAT 30-A-WEEK
The funny thing about this challenge is that you can eat over 10 different plant-based foods in one day! But, sometimes Friday can creep around and you still have 10 to go! Here are some pro tips to make your life easier.
Use a tracker to keep track
Get our scorecard and keep a running total of what you’ve eaten eat week. Similar to Hard75, we offer a three-month challenge that includes both exercise and sunlight to help you develop healthy habits for over all longevity.
Why eat 30 plant based foods in a week? How can this help your diet? Watch the video to find out.
Get a veggie box
With their "lucky dip" approach to fruit and vegetables, Oddbox prevents the waste of damaged produce. Get a weekly surprise by ordering a box!
Think ahead
You can prepare everything you need for a week if you shop online.
Healthy fibre-rich toppings
Spice up your fruit and yoghurt breakfast by keeping a drawer full of nuts and seeds to hand. My go-to seeds include chia, sunflower, sesame, and pumpkin.
Healthy frozen meals
I order a delivery of roughly 8 dishes from allplants each month. It's really simple to get a burger from Uber Eats if you're feeling sleepy and it's late. But, if you have allplants on hand, you can typically add a few more items to your weekly total while also feeling good about it at the same time.
End of the week
One thing I love about eating 30-a-week is you can let your hair down if you want to. If I’ve done 29 foods by Sunday, I usually aim for some exotic fruit (think: Sharon Fruit) and then a cheat meal…
I am, after all, human.
