A Week of Easy Veggie Upgrades (From a Real Client’s Food Log)
The easiest way to eat more vegetables? Add them to the meals you’re already making.
No reinventing the wheel—just small tweaks that make a big difference. Here’s what a week of small veggie additions looked like for a real client.
If you’re struggling to eat more vegetables, you’re not alone. Even when people are tracking macros, hitting protein goals, and staying on top of calories, vegetables often get left behind.
Recently, a client asked me for help with this exact issue. Instead of giving them generic advice, I audited their actual food log and suggested real changes that worked with the meals they were already eating. No drastic meal planning. No forcing down foods they hate. Just simple tweaks that added more fiber, nutrients, and variety to their diet without making things harder.
Here’s a Monday to Friday breakdown of small but meaningful additions I made to her meals. None of these changes required extra meals or complicated prep. They were just additions to what was already happening—small tweaks that made a big difference in overall nutrition.
Monday: The Salad Shortcut
My client was already eating a Mini Chop Caesar Salad Kit, which is great, but some of those bags are actually pretty small and not super diverse in the vitamins and minerals they offer. Grab whatever veggies are already in the fridge—bell peppers, onions, tomatoes, cucumbers—toss them, add dressing, and dice up the whole thing in a large bowl. (Chopped salads are better than all other salads and I will not be moved from this position).
The dressing that comes with the kit takes care of the flavor, and suddenly, it’s a real meal. I do this most days for lunch, and put the whole thing inside my favorite wraps. @Mission plz sponsor me.
Tuesday: The Baked Potato Hack
A baked potato is already a solid choice - super filling and great on fiber, vitamin C, potassium, vitamin B6, and carbohydrates. What we’re missing is something green. Grab a steam-in-bag frozen broccoli packs (my client had already told me she prefers single serve options), toss it in the microwave for four minutes, and throw it on top of your potato with some cheddar cheese or avocado to help hit your fat goal for the day.
Wednesday: The Side Greens Rule
If you’re eating something like quiche, just literally throw two cups of greens on the plate. It doesn’t have to be fancy—literally just spinach, arugula, or lettuce with whatever dressing you like. Keep a bag of green in the fridge and actually use it on days like this. It’s an easy way to add variety to the dish without making an entirely separate meal. (There’s also nothing quite like the satisfaction of throwing away an empty bag of spinach instead of a wilting, full one. We want this joy for you.)
Thursday: The One-Pan Veg Trick
If you’re cooking pork, steak, or really any protein, grab some bell peppers, onions, tomatoes, carrots or broccoli (or all of the above), slice in half, and throw them on the pan or in the oven with the meat. No extra work, no extra dishes—just an easy way to cook veggies at the same time.
Friday: The Pizza Glow-Up
Frozen pizza? Amazing. Before baking, throw some extra veggies on top—bell peppers, onions, broccoli, spinach, arugula, whatever you’ve got. If you’re using something like arugula, add it after baking. More nutrients, no effort. Pre-cut veggies are great for this. Yes, it’s more expensive to buy pre-sliced bell peppers or pre-chopped broccoli. But if not having to cut them means you’ll actually eat them (and won’t end up throwing away the whole ones you didn’t use) the math does indeed math.
Now what?
It’s important to remember that the tweaks in this blog were built for a specific client at a specific point in her life. They may not be exactly right for you, and that’s okay. Like the idea of personal support, a 1:1 look at your current eating, and small, custom tweaks that will make a big difference in your specific life? Book a free consult with us and speak with a nutritionist today.
