Challenge: eat 30 plants this week

In the realm of dietary advice and wellness challenges, we got excited by one intriguing recommendation for improving gut health: consuming 30 different plants within a week. 

This challenge, popularised by Tim Spector draws attention to the profound relationship between diet and gut health. We get it, we’re all about variety. The more nutrients the better. But where does this magic number, 30, come from?

Well, in 2018, the American Gut Project, brought together over 10,000 individuals across the United States, the United Kingdom, and Australia. Volunteers provided both detailed insights into their dietary patterns and offered samples of their fecal matter. The fecal samples were used to understand the diversity of the gut bacteria.

The findings? Individuals who incorporated a wide array of plant-based foods into their diets had more diverse microbiomes. Specifically, those who surpassed the 30-plant mark per week exhibited higher levels of beneficial gut bacteria and demonstrated increased concentrations of health-promoting compounds in their fecal samples.

So, how can it be done? 

I know what you’re thinking - do I even know 30 fruits and vegetables? Think about what exactly qualifies as a "plant.” Spices, herbs, nuts, and seeds all contribute to your weekly list of plants. Think about the excitingly rich tapestry of flavors and nutrients you’ll be bringing into your diet? 

So, if you’re up for the challenge… remember - variety is key. Embrace the vibrant spectrum of vegetables, from leafy greens to vibrant bell peppers. Explore the bounty of fruits, whether thats familiar favorites like apples and bananas to exotic delights like kiwis and figs. Dive into the world of legumes, grains, nuts, and seeds, savoring their nutritional bounty and culinary versatility.

Top tips and ideas to complete the challenge 

To make the journey towards 30 plants more manageable, we’ve put together some tips and meal ideas:

• Stock Up: Write a list before you go to the shops so you have are well-stocked. You want a variety of dry foods that will last plus some fresh produce. Think canned fruits, beans, and pulses, so even when the fresh stuff runs out, you always plant-based options available.
• Supercharge Salads: Elevate your salads with a medley of nuts, seeds, fruits, and herbs, transforming them into satisfying and nutrient-packed meals.
• Liven Up Yogurt: Enhance plain yogurt or kefir with a sprinkle of nuts, seeds, or fresh fruits, transforming them into delicious and gut-friendly treats.
• Embrace Beans: Experiment with different varieties of beans and pulses, incorporating them into dips, stews, and meatless recipes for added protein and fiber.
• Add Hidden Greens: Sneak leafy greens into your meals, such as spinach or cabbage, to boost their nutritional profile without compromising flavor.
• Be Snack Savvy: Opt for wholesome snacks like mixed nuts, berries, or sliced vegetables, providing nourishment and satisfaction between meals.
• Shake and Blend: Think smoothies, sauces and soups. Using a blender is an easy way to combine multiple ingredients at once.
• Meatless Mondays: Dedicate one day a week to plant-based eating, exploring new recipes and flavors while reducing your environmental footprint.

A day of 'plantiful' Meals 

Breakfast:

• Oatmeal with sliced apple, walnuts, and pumpkin seeds.
• Yogurt or kefir with mixed nuts and berries.
• Avocado on sourdough bread topped with pumpkin seeds and radish.

Lunch:

• Smoked tofu salad with avocado, cherry tomatoes, lettuce, sauerkraut, mixed seeds, chopped nuts, herbs, and olive oil.
• Vegetable omelet with onions, mushrooms, and spinach served with a side salad dressed with olive oil and vinegar.

Dinner:

• Spicy halloumi bake.
• Lentil bolognese with wilted spinach on whole wheat pasta.
• Butter bean, pinto bean, and mushroom stew with carrots, onions, garlic, and paprika.

Snacks or Treats:

• Dark chocolate (containing at least 70% cocoa) and hazelnuts.
• A raw fruit and nut bar.
• Fruit, like berries or an apple.
• Roasted chickpeas or wasabi peas.
• Hummus with veggie sticks.

Up for the challenge? 

So, after some creative recipe ideas and pre-planning your shopping basket, consuming 30 plants a week can be a perfectly achievable challenge that your body and gut will love you for. Hopefully, by embarking on this challenge you’ll love the diverse flavors and textures of nature so much that you’ll continue to eat diversely and plantfully throughout the ongoing weeks. 

Let us know how it goes by tagging us in some of your nutritious meals on Instagram! We'd love to see what you come up with!