08/18/2025
Getting 30 different plants per week is a great goal for gut health! 🥦🥕🥒 The idea comes from the American Gut Project, which found that people who eat 30+ different plant foods weekly have more diverse, resilient gut microbiomes.
Here’s a breakdown with practical tips:
🌱 Categories of Plant Foods
Think beyond just vegetables. Plant diversity includes:
🥕 Vegetables (leafy greens, crucifers, root veggies)
🍎 Fruits (berries, apples, citrus, bananas, etc.)
🫘 Legumes (beans, lentils, chickpeas, peas)
💪 Whole grains (oats, quinoa, brown rice, barley, farro)
🥜 Nuts & seeds (almonds, walnuts, chia, flax, h**p, sunflower)
🌺 Herbs & spices (garlic, basil, oregano, cinnamon, turmeric, parsley)
🗓 Example Weekly Plant Diversity Plan
Here’s how you can easily reach 30+ in one week:
Breakfasts
Oats (1) with chia seeds (2), flax seeds (3), blueberries (4), banana (5), and walnuts (6).
Smoothie with spinach (7), frozen mango (8), frozen berries (9), h**p seeds (10), and cinnamon (11).
Lunches
Salad with mixed greens (12), tomatoes (13), cucumbers (14), bell peppers (15), avocado (16), chickpeas (17), and pumpkin seeds (18).
Lentil soup with carrots (19), celery (20), onions (21), garlic (22), turmeric (23), and parsley (24).
Dinners
Stir-fry with broccoli (25), snap peas (26), mushrooms (27), brown rice (28), and sesame seeds (29).
Chili with black beans (30), kidney beans (31), corn (32), and spices like cumin (33).
Snacks
Apple slices (34) with almond butter (35).
Carrot sticks (36) and hummus (37).
Do you get your thirty!? 3️⃣ 0️⃣
Dm us if you want a 7 day meal plan 👇🏽
