How to Actually Eat More Vegetables (and not hate it)

You want to eat more vegetables, but are struggling to actually do it. Try one or two of these proven ways to incorporate more veggies in your meals the next time you're in the kitchen.

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Why it's hard to eat more vegetables

No one's arguing about the benefit of eating more vegetables. So, what keeps the majority of people from doing it?

Time.

Energy.

Habits.

You need to make dinner, but you're exhausted and short on time. When you go to make dinner, you may have a habit of making a large portion of meat as the centerpiece, a starch to go with it and vegetables are an afterthought.

But, you want to eat more veggies. You know that they'll make you and your family feel better.

I've been eating loads of veg every day for over a decade. Here are some simple and easy ways to incorporate more vegetables into your meals without having to think too much.

Don't overthink it. Just do it.

Time-, energy- and money-saving hacks

Buy steam-able bags of frozen vegetables that you will eat. Steam one bag with every dinner. Season with salt or get creative. Make it a habit. My favorite: frozen broccoli from Aldi. It's less than $1 per bag and I keep at least 6 bags in my freezer at all times. That lasts me about a week.

Other steamable bags of frozen vegetables I almost always have on hand (mostly from Aldi, my go-to for affordable every day groceries):

frozen corn
frozen peas
frozen mixed vegetables
frozen edamame (shelled)
frozen california medley (broccoli, cauliflower and carrots)
frozen green beans

Make vegetable soup or a giant salad with leftover veggies you have in the fridge before you go shopping for new produce.

Make the base of your plate leafy veggies (chopped spinach, kale, lettuce). Then, load up with rice, beans, potatoes, whatever you're planning to have.

Use pre-washed salads to make this as easy and convenient as possible. Greens go bad quickly, so eat them even quicker!

Make eating veggies a convenient option. Put them face-level in your refrigerator. Pre-wash and cut them so they're easy to use when you're tired.

Buy pre-cut onions and carrots, if you don't have time to chop. These are more expensive but time-saving, so you can choose what's more important to you.

Frozen veggies are great for nights when you're too exhausted to make something elaborate but you don't want to order out. Heat a starch like rice, steam the veggies and top with your favorite sauce (like teriyaki sauce).

Or, make these roasted air-fryer potatoes with broccoli.

Ingredients for oil-free roasted potatoes and broccoli: frozen broccoli in steamable bag, cut pre-steamed russet potatoes, onion powder, garlic powder, paprika, cajun salt, black pepper

When you are cooking and having your cutting board and knife out, go ahead and chop extra veg for another day. Having pre-cut cabbage makes it easy to throw it in a pan for a side of charred black pepper green cabbage tomorrow. Or, effortless to grab those cut cucumbers as a snack for tomorrow's errands.

Veggie suggestions for your next meal

Over the years, I've experimented with LOTS of combinations. These are tried and true veggie additions to some popular meals near where we live.

Add diced or shredded carrots and/or zucchini to your pasta sauce

Make it a goal to add at least three veggies to every meal.

Diced onion, tomato, bell pepper, for example can be added to a burrito.

Making Spanish rice? Add diced onion, carrot, bell pepper, tomato, garlic, cilantro and a frozen bag of mixed vegetables (corn, peas, carrot, green beans) to the water.

Making vegetable korma? Add onion, cauliflower, carrot, potato, peas.

Making Thai curry? Add bell pepper, cauliflower, eggplant.

Making creamy pasta? Add broccoli, mushrooms, green peas.

Having mashed potatoes? Make two vegetable sides, such as sautéed lemon pepper asparagus and roasted broccoli.

Making pizza? Add black olives, green peppers, onions, mushrooms, green olives, tomato slices, fresh basil, sliced banana peppers or diced broccoli as topping options.

Making a pot of beans on the stove, Instant Pot or slow cooker? Add veggies! Aromatics like onion, garlic and herbs are staples. But, my charro beans also have celery and tomatoes. Sometimes, I'll also add carrots and bell peppers.

bowl of charro beans with spoon and onion and tomato on table

Having noodle soup? Stir in a handful of spinach to the hot soup and watch it wilt and amp up the nutrition in your bowl.

Making tacos? Sauté onions and bell peppers as a base. Top with shredded lettuce, shredded cabbage, pico de gallo and avocado.

Want sushi? Order vegetable rolls.

Snack on mini cucumbers, carrot sticks and celery sticks.

Craving poké bowls? Top your sushi rice with tofu, loads of cucumber, avocado, shredded carrot, asparagus, edamame, mandarin oranges, pickled beets, ginger and seaweed snacks.

Barbequeing? Make grilled veggie kebabs of onion, bell pepper, zucchini, mushrooms and tomato with or without the addition of a small amount of protein, such as marinated tofu, meat or seafood.

Having beans and rice? Top it with a generous handful of shredded lettuce and diced tomatoes.

Veggies are enjoyable

Buy the vegetables you enjoy eating. It's okay to eat these a lot. Variety is good, but it's okay if you eat broccoli every day, too. Especially when you're new to this.

Ask your family to tell you their favorite vegetables and how they like them prepared. Ask them if they would prefer a green salad or vegetable soup to go with dinner. Then, make those regularly.

Slowly introduce new foods and new preparations.

Make them taste good!

As your taste buds change, you may enjoy plain steamed veggies. But, I also really enjoy tasty food. So, I use spices, herbs, salt, hot sauce, condiments and sauces to make my food as tasty as it can be. You should do the same!

Vegan Burrito Bowl with Chipotle Sauce on top

Think outside the box. Don't just add toppings that you think should go with a dish.

If you like the idea or want to try adding crunchy red cabbage to your poke bowl, do it!

Never had tacos with carrot? Do it!

Never had pasta with cauliflower sauce? Do it!

Never had broccoli on a pizza? Do it!

(These are all delicious, by the way)

The worst that can happen is you don't like the flavor and may not eat it again. But, you may love it and have a new favorite meal, WITH loads of veggies.