Want a healthier gut, stronger immune system, and better mood? It might be time to eat more plants—but not just more, a wider variety. Discover why eating 30 different plants a week is a simple, science-backed strategy for better health and how you can get started today.
🌱 What Does “Eat 30 Plants a Week” Mean?
This isn’t about becoming a vegan or eating salad all day. Eating 30 plants a week simply means enjoying a variety of plant-based foods over the course of 7 days—not 30 servings, but 30 types. Think of it as a diversity challenge for your plate.
And it’s not limited to fruits and vegetables! The plant count includes:
- 🌾 Whole grains (like oats, quinoa, barley)
- 🌰 Nuts and seeds (like almonds, flaxseed, pumpkin seeds)
- 🫘 Legumes (like lentils, chickpeas, black beans)
- 🥬 Herbs and spices (yes—cinnamon, basil, turmeric all count!)
- 🍓 Fruits and vegetables (from apples to zucchini)
Each one counts once per week, so whether you eat spinach three times or just once, it still only gets one point.
🧬 Why 30 Plants a Week Is a Game-Changer for Your Gut
The idea of hitting 30 different plants per week comes from research by the American Gut Project, one of the largest studies of the human microbiome. Their surprising finding? People who ate 30+ plant types a week had greater microbial diversity than those who ate fewer than 10.
Why is that a big deal?
Because your gut is home to trillions of microbes, and those microbes are key to:
- 🛡️ A strong immune system
- 💩 Smooth digestion
- 🧠 Better mood and mental clarity
- 🔥 Reduced inflammation
- 🕊️ Lower risk of chronic disease
Each plant food contains unique fibers and polyphenols that feed specific types of beneficial bacteria. A more diverse menu = a more diverse microbiome = a healthier you.
🥗 How to Actually Eat 30 Different Plants a Week
It sounds like a lot at first, but with a few creative habits, you’ll find it’s easier (and more delicious) than it sounds.
1. Make Bowls Your Best Friend
Think: grain + greens + beans + toppings.
Example: Farro + kale + black beans + red pepper + pumpkin seeds + salsa verde = 6 plants right there.
2. Switch Up Your Staples
Instead of spinach every day, rotate in arugula, bok choy, dandelion greens, and romaine. Each new one adds to your count.
3. Use Spice Blends Generously
Every spice counts! Try curry powder (usually 5–7 spices), herbes de Provence, or za’atar.
4. Drink Your Plants
Smoothies and soups are perfect vehicles for packing in diversity. Add berries, greens, flaxseed, and fresh herbs to your blender.
5. Snack Smart
Trail mix with dried fruit, seeds, and nuts can easily cover 5–6 different plants. Add a square of 70%+ dark chocolate, and boom—you’re winning.
🥑 Sample Day That Hits 20+ Plants
Let’s take a look at a super simple (and tasty) day that clears two-thirds of your plant goal:
🍓 Breakfast:
Oats, banana, blueberries, chia seeds, cinnamon, walnuts, almond milk
→ 7 plants
🥗 Lunch:
Quinoa, chickpeas, arugula, red cabbage, cucumber, tomato, parsley, tahini dressing
→ 9 plants
🍏 Snack:
Apple slices with almond butter and hemp seeds
→ 3 plants
🍛 Dinner:
Tofu stir fry with broccoli, bell pepper, carrots, shiitake mushrooms, garlic, ginger, sesame seeds
→ 9 plants
Total: 28 plants—and you didn’t even try that hard.
🌿 Plant Diversity Cheat Sheet
Here’s a quick list of plant-rich categories to help you mix it up:
| Category | Examples |
|---|---|
| Legumes | Black beans, lentils, chickpeas, edamame, peas |
| Whole Grains | Oats, quinoa, barley, brown rice, bulgur |
| Nuts & Seeds | Almonds, walnuts, cashews, chia, flax, hemp |
| Herbs & Spices | Cilantro, basil, parsley, cinnamon, turmeric, cumin |
| Fruits | Apples, berries, citrus, grapes, melons |
| Vegetables | Leafy greens, carrots, peppers, onions, squash |
Mix and match these every week to get to your 30!
📋 Track Your Plant Count (It’s More Fun Than It Sounds)
We’ve created a free printable tracker so you can tick off each plant you eat during the week. It turns the process into a fun game—and helps you stay consistent.
Prefer digital? Just make a checklist in your phone’s Notes app or use a habit tracker like Notion or Habitica.
Pro tip: Review your tracker before your grocery run. That way you can buy 5–10 new plant types to fill in any gaps.
😅 Common Obstacles (and Easy Fixes)
“I’m a picky eater.”
Start with what you do like, and build from there. Even within your comfort zone, there’s probably room to branch out.
“It’s too expensive.”
Bulk bins, frozen veggies, and canned beans are budget-friendly ways to build diversity without breaking the bank.
“Too much prep.”
Batch cook a few staples (like quinoa, lentils, roasted veggies) on Sunday and mix them up throughout the week. Pre-cut veggies and salad kits can also help in a pinch.
🧡 Final Thoughts
Eating 30 different plants a week is one of the easiest, most enjoyable ways to transform your health—without counting calories or cutting carbs. It’s not about being perfect. It’s about aiming for variety over restriction and watching your gut (and energy) thrive.
Start small. Maybe aim for 15 plants this week, then 20 next week. Before you know it, you’ll be a plant diversity pro.
🌈 Ready to try it? Download your free tracker and tag us when you hit your 30! Your gut will thank you.
👉 Also check out: Eat the Rainbow: A Better Path to Health & Longevity
