Seven Day Plan to Get More Veggies into Your Diet

Need some ideas on what to eat this week to keep your family lean and healthy?

Are you serious about losing excess body fat and keeping it off for good? I always know how sincere clients are who answer that question “yes” by how receptive they are to this idea:

“You need more vegetables in your diet.”

So here’s a week’s worth of ways to get veggies at least three times a day. Note – this is not a complete menu including all meals and snacks. Only three meals and/or snacks including veggies are listed. The assumption is 4-5 meals/snacks daily:


Breakfast – Quiche with spinach, mushrooms and sun-dried tomatoes

Lunch – Open faced turkey sandwich on whole-wheat with mustard or hummus and extra lettuce and tomatoes

Dinner – Sauteed Kale with shredded carrots, mushrooms and chicken apple sausage



AM Snack – Celery with peanut butter

Lunch – Sushi with seaweed salad

Dinner – Veggie Lasagna (Trader Joe’s, Whole Foods or Safeway)



Breakfast – Mindy’s Kale Smoothie

Lunch – Eric’s Deli beef vegetable soup in a sourdough bowl

Dinner – Cobb Salad



Lunch – Thin crust build-your-own pizza at Café Main with spinach, broccoli, zucchini, tomatoes, mushrooms and steak

Mid PM snack – Broccoli and cauliflower dipped in hummus

Dinner – Veggie Stir Fri with Teriyaki Tofu



Breakfast – Scrambled eggs w/spinach and salsa, oatmeal cooked w/2% milk & raisins

Lunch – Steamed veggies, quinoa made with veggie broth and a can of tuna w/ balsamic

Dinner – Grilled chicken with butternut squash and green beans



AM Snack – “pocket salad” (snap peas, baby carrots and grape tomatoes

Lunch – Wrap with fresh spinach leaves, hummus, shredded carrots and leftover grilled chicken

Dinner – Split pea soup



Brunch – Veggie omelet with toasted sourdough English muffins and fresh fruit

Lunch – Penne pasta salad with broccoli, cauliflower and sundried tomatoes

Dinner – Roasted Brussels sprouts, red potatoes and butternut squash with browned chicken apple sausage


Try some of these dishes and let me know how you and your family like the swing toward more veggies! Your body will love it.


Dan is a nationally certified personal fitness trainer and former continuing education faculty member of the National Academy of Sports Medicine and the American Council on Exercise. He is the owner and head trainer at Tri Valley Trainer in Pleasanton, which provides personal training, small group fitness and nutrition guidance. He can be reached at Dan@TriValleyTrainer.com


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