Eating more vegetables is one of the simplest and most effective ways to improve your health. Packed with vitamins, minerals, antioxidants, fibre, and water, vegetables support digestion, immunity, and help prevent chronic diseases. Their high water content contributes to hydration, while fibre promotes gut health and helps regulate blood sugar.
Despite these benefits, many of us struggle to include enough vegetables in their diet. Here are some easy ways to eat more veg every day.
Embrace frozen and tinned vegetables
Many people think fresh is best, but frozen and tinned vegetables are just as nutritious, if not more. Since vegetables are frozen shortly after harvesting, they retain most of their vitamins (such as vitamin C and folate) and minerals. Tinned vegetables also preserve fibre and essential nutrients, making them a valuable option when fresh produce isn’t available.
Beyond their nutritional value, frozen and tinned vegetables offer affordability, convenience, and reduced food waste. Frozen veg can be stored for months without spoiling, while tinned varieties are perfect for quick meals. Look for options with no added salt or sugar to keep them as healthy as possible.
Batch cooking: a little prep, a lot more veg
Cooking large portions of vegetable-rich meals in advance makes eating healthy effortless. Prepare soups, stews, curries, or roasted veg trays and store portions for easy meals throughout the week. This saves time and ensures that vegetables are always part of your meals.
Here are some ideas:
- Roast a tray of mixed vegetables (aubergines, courgettes, carrots, and sweet potatoes) with olive oil, garlic, onions and any herbs you have.
Use them throughout the week in salads, grain bowls, wraps, or omelettes. - Make a big pot of vegetable soup or stew, packed with lentils, beans (for proteins), and a variety of seasonal vegetables.
Portion it out and freeze some for later. - Prepare a veggie-rich pasta sauce by blending cooked tomatoes, peppers, carrots, and onions.
Store in the fridge or freezer to add an easy dose of vegetables to meals. - Cook extra portions of stir-fried or steamed vegetables and store them in airtight containers to quickly add to meals like rice bowls, sandwiches, or omelettes.
- Pre-chop veggies for snacking: carrot sticks, cucumber slices, bell pepper strips, and keep them in the fridge, ready to grab.
Sneak veg into every meal
One of the easiest ways to eat more vegetables is to make them a non-negotiable part of your meals—whether hidden in dishes or taking centre stage. Here are some simple ways to boost your veggie intake throughout the day
- Breakfast
Add spinach, tomatoes, or mushrooms to scrambled eggs or omelettes.
Blend frozen cauliflower or zucchini into smoothies for a nutrient boost without altering the taste.
Top whole-grain toast with mashed avocado, green leaves and sliced radishes. - Lunch & dinner
Boost your sandwich or wrap by adding extra lettuce, grated carrots, or roasted vegetables.
Make grain bowls with a mix of roasted and raw vegetables, and tinned lentils or beans for extra proteins.
Choose soups with a vegetable base, such as tomato, minestrone, or lentil soup.
Stir extra veggies into casseroles, curries, or stir-fries.
Serve meals with a side of roasted, steamed, or stir-fried vegetables.
Swap half of your pasta or rice for spiralized courgettes or cauliflower rice.
Mix diced mushrooms into mince-based dishes like ragu’ or chili. - Snacks
Vegetables make excellent snacks that are naturally low in calories but high in fibre, helping to keep you full and satisfied between meals. Carrot sticks with hummus, cucumber slices with tzatziki, cherry tomatoes or radishes with a sprinkle of salt, roasted chickpeas, edamame with sea salt or veg and guacamole are classic and simple nutritious options.
To make this habit stick, challenge yourself to fill at least half your plate with vegetables at lunch and dinner. Not only will this help you eat more fibre and nutrients, but it will also naturally reduce your intake of ultra-processed foods.
Remember: lasting change comes from small, consistent efforts. Don’t give up if you have no-veg meals: have a carrot and carry on.