30 gut-friendly ways to sneak in extra plant foods to hit your weekly target

Do you reach your 30 plant foods each week? Eating a diversity of plants is the new five-a-day and it's easier to achieve than you'd think. Fruits and vegetables count, as do herbs and spices (these count as a quarter each), as well as wholegrains, legumes, nuts and seeds. You might be surprised to know that includes even dark chocolate and coffee. One thing to remember is that you can't simply eat 30 apples in one week; your 30 must all be different. However, if you eat both a green apple and a red apple, that would count as two points due to their distinct nutritional benefits.

The benefits of eating a variety of plants has been to shown to improve gut health and better gut microbe diversity, which can have a range of positive effects on our bodies. Read more about how to eat 30 plant foods a week and then get on your way with our 30 plant foods recipes, including plant-packed salads, nourishing recipes that pack in 30 plant foods as well as 30 ways to include 30 plant foods in your diet.

Plant-packed breakfasts

Blackberry crumble baked oats

For a seasonal, plant-packed twist, cut up two apples and sprinkle with cinnamon. Simmer with 250ml milk of your choice until the apple pieces have softened. Add them to your baked oats with some chopped toasted pecans and mix. Make your crumble topping with 2 tbsp oats, a pinch of mixed spice, a sprinkle of brown sugar and a splash of milk to hold it together. Dot over the top of your baked oats and bake until golden.

Matcha overnight oats

Give your overnight oats a caffeine-boost by adding 1 tsp of matcha powder into the oat mixture. For extra plants, add 1 tbsp of ground flaxseed. Layer up your overnight oats with coconut yogurt and top with pumpkin seeds and fresh raspberries.

Cherry bakewell baked oats

For an extra plant point, substitute the two eggs for two tbsp flaxseed mixed with 6 tbsp hot water. Allow it to sit for 5-10 minutes until gloopy. For a cherry bakewell version, substitute the vanilla extract for almond extract, add 50g ground almonds, then fold through a handful of cherries. Top with a sprinkling of flaked almonds before baking, then dust with icing sugar when cool.

Pumpkin seed butter on rye

You won't believe how easy it is to make your own pumpkin seed butter with just three ingredients. Load onto toasted wholewheat bread for an extra point, plus fruit, seeds and nuts to easily boost your plants.

Tricolore pancakes

After making your pancake batter, divide it into three portions. Add a couple of handfuls of spinach into one, roughly 30g of grated carrot into another and then 30g of chopped cooked beetroot into the last one. Blend them until you have a smooth batter. Cook the pancakes as below for a colourful way to boost your plant points. For more plants, add a sprinkling of mixed nuts and seeds onto your cooked pancakes.

Masala French toast with coriander chutney

If you want to make a plant-based batter, whisk chickpea flour with soy milk to achieve the thickness of an eggy batter. Use wholewheat seeded bread rather than regular white for extra fibre, then top with sliced avocado for even more plants.

Smashed green beans on toast

Make your toast topper go further – and boost the plant points – by mashing in some fresh avocado. Sprinkle a mixture of seeds on top for more plants, as well as sun-dried tomatoes for added skin benefits.

Blended overnight oats

To up the plant points of these overnight oats, I added a handful of mixed berries (fresh or frozen) and blended the mixture with a pinch of spirulina and 2 tbsp flaxseed. The next day, top your overnight oats with even more plants – here I used chopped pistachios, goji berries, fresh blueberries and mixed seeds.

Mango smoothie bowl

Blend in a whole grated carrot with your frozen mango and banana for an extra plant point – you won't be able to taste it and carrots have a natural sweetness, too. Top with a variety of seeds and chopped nuts for even more plant diversity. I added pumpkin, sunflower, chia and hemp seeds, pistachio nuts, desiccated coconut and fresh raspberries.

Kale smoothie

I’ve added a handful of spinach into this green smoothie for extra fibre, vitamins A, C and K, as well as iron. A squeeze of citrus helps our bodies to absorb the iron from the spinach, and you can also add a tablespoon of flaxseed for extra fibre. In total, you’re getting five plant points.

Plant-packed snacks

Apple and pear crisps

I used both apples and pears to easily boost the plant points, plus it adds variety of flavour. Serve with melted dark chocolate and your favourite nut butter for dunking. You could also sprinkle the chocolate-dipped side with sunflower or pumpkin seeds for more crunch and nutrients.

Beetroot hummus

Sprinkle your hummus with an easy dukkah of toasted seeds and spices – we've used sunflower, sesame, dried chickpeas and cumin. Serve with wholewheat seeded crackers for an extra two plant points, taking the total of this boosted recipe up to nearly six.

Vegan kimchi

Add whatever veg you've got lying around in your fridge drawer to boost the plant points of this kimchi – the beauty of this recipe is that you simply work out how much salt you need based on the total weight of the vegetables.

White bean dip

Rather than using two jars of butterbeans, use two different types of white bean to easily double the plant points and reap the health benefits of both. You can also include fresh parsley or coriander in the garlic drizzle as well as a sprinkling of paprika. Go to town with seasonal vegetable crudités to pack in even more plants.

Plant-packed lunches

Cumin-roasted carrots and bulgur salad with sticky spiced walnuts and feta

Use a mixture of grains to increase the plant points of this dish. For a fully plant-based version, I used vegan feta, but you could use marinated tofu for an additional plant point, too.

The MBLT vegan sandwich

I've boosted the plant points of this recipe by adding a couple of tablespoons of kimchi into our homemade mayo, plus shredded carrots, fresh coriander and spinach with a squeeze of lime when layering up the sandwich. Try it yourself to get 6.5 plant points in at lunchtime.

Vegan burritos

An easy plant swap is to use a wholegrain wrap in the place of a white one in this recipe. I also added in some fresh spinach before loading up with my beans and avocado mix for extra nutrients. To make this a no-cook recipe, simply use pre-cooked quinoa and quick pickle sliced red onions with a splash of vinegar and a pinch of salt rather than cooking them.

Vegan buddha bowl

Adding different colours of sesame seeds provides two additional plant points. I've also added in a tin of chickpeas to the baking tray with the cauliflower and carrots for an extra point (plus more fibre and protein), taking this recipe up to over seven plant points in total.

Kale caesar salad with aubergine bacon

To boost the plant points of this vegan caesar salad I've added sliced spring onions, red cabbage and tinned chickpeas. For a healthier dressing, use a couple of tablespoons of chickpea liquid (aquafaba) from the tin along with the remaining dressing ingredients. Top with walnuts and wholewheat croutons to add an additional two plant points.

Radicchio, fennel and blood orange salad

This seasonal beauty is packed with over eight plant points thanks to the addition of a tin of butterbeans. Enjoy juicy seasonal blood oranges with crisp radicchio, aniseedy fennel, pomegranate seeds and chopped pistachios.

Cherry gazpacho

Blend roughly 250g of stoned cherries (fresh or frozen) into your mixture for extra flavour and nutrients. You can also use wholewheat bread rather than white for another plant point.

Miso roasted cauliflower, avocado and lentil salad

This gut-healthy salad is packed with healthy plants and probiotics. To boost the plants even further, I’ve added a couple of handfuls of kale, plus some cooked quinoa to make it a more substantial meal and take the plant points up to 8.5.

Plant-packed dinners

Fragrant dumpling soup with noodles

This fragrant noodle broth is already packing in plenty of plant points, but to take it even further you can use both black and white sesame seeds, as well as any fresh or frozen veg that needs using up.

Butternut squash pasta

For a plant-based twist on this butternut squash mac and cheese, I've swapped the béchamel and cheese for a tin of butter beans blended with mustard and 2 tbsp nutritional yeast, plus salt and pepper. I also added in a couple of handfuls of kale into the last couple of minutes of cooking the pasta. Use wholewheat pasta for extra plant points, as well as a sourdough or wholemeal breadcrumb topping with a sprinkle of smoked paprika, dried mixed herbs and chopped walnuts for crunch.

Vegan tacos

Grate a carrot and a quarter of cucumber into your coriander yogurt for two extra plant points. You can also substitute in your favourite seasonal veg for even more plants.

Mediterranean roast peppers with olives

Add half a tin of white beans and some cooked quinoa or other wholegrains into your tomato mixture to easily add in two more plant points.

Vegan jackfruit massaman curry

Add a tin of drained chickpeas into your curry for the last few minutes of cooking, as well as a big handful of both spinach and kale, or whatever seasonal leafy greens you have that need using up. A squeeze of citrus to help your body better absorb the iron from the spinach. Leave the skins on your potatoes for extra fibre and swap the jasmine rice for wholegrain basmati and wild rice for an extra two plant points. These simple extras will boost this recipe to nearly 11 plant points.

Plant-packed treats and desserts

Pumpkin cups

I've put an autumnal spin on peanut butter cups with a filling made from a tin of pumpkin purée mixed with 1 tsp mixed spice, 1 tsp vanilla extract and a squeeze of agave nectar. Spoon into melted dark chocolate as per the recipe then top with pumpkin seeds for an extra plant point.

Avocado chocolate mousse

To add an extra dose of protein, plus iron, calcium and magnesium, I've added a block of silken tofu in with the avocado at the start. Blend until really creamy then follow the recipe as below. Top with a mixture of toasted nuts and raspberries for even more plant points.

Avocado, courgette and lime loaf cake

This cake already has two plant points from the avocado and courgette, but if you swap the egg for flaxseed 'eggs' (2 tbsp flaxseed mixed with 5 tbsp boiling water), you add in an extra one. For a healthier, plant-boosted icing, soak 100g cashews in boiling water for about an hour, drain then blitz with 4 tbsp coconut yogurt and juice of half of lime.