Let’s talk about “plant points”—and no, they’re not some secret currency for gardening enthusiasts! Plant points are a simple and fun way to keep track of how many different types of plant-based foods you're eating each week. From fruits and veggies to whole grains, seeds, nuts, and spices, the goal is to hit 30 unique plants per week for maximum health benefits. It’s a concept popularized by dietitians who stress the importance of diversity in plant-based eating.
What Are Plant Points?
Each type of whole plant-based food you eat counts as 1 plant point. Plant-based foods include:
- Fruits
- Vegetables
- Whole grains
- Legumes (beans, lentils, peas)
- Nuts and seeds
- Herbs and spices
For example, if you eat an apple (1 point), spinach (1 point), and almonds (1 point) in one day, that’s 3 plant points. Variety is key—eating different types of plants, even in small amounts, contributes to your overall health. The goal is to hit 30 different types of plants in one week.
So, why should you aim for 30 plant points a week, and how can you get there without turning your kitchen into a botanical garden? Let’s dive in.
Why Aim for 30 Plant Points?
Gut Health Boost:
Eating a wide range of plant-based foods fuels the good bacteria in your gut, leading to better digestion, improved immunity, and overall well-being. When you focus on variety, you feed a more diverse set of microbes, which makes for a healthier gut microbiome.
Nutritional Diversity:
Each type of plant offers a unique mix of vitamins, minerals, and antioxidants. By eating a wider range of plants, you ensure you're getting a comprehensive mix of nutrients your body needs.
Reduced Risk of Chronic Diseases:
A diverse, plant-rich diet has been shown to reduce the risk of heart disease, cancer, diabetes, and other chronic illnesses. It’s not just about the nutrients; it's the synergy between them when eaten together that offers added protection.
Rules for Calculating Plant Points:
One plant point per unique plant food: Each type of plant-based food counts only once, even if you eat it multiple times during the week.
Spices and herbs count: Adding turmeric, cumin, basil, etc., can easily boost your points.
Variety is key: Choose different plant foods instead of sticking to the same ones.
Processed plant-based foods (e.g., refined grains, oils) don’t count—focus on whole plants.
How to Get 30 Plant Points a Week
You might be surprised at how easy it can be to rack up those plant points. Here's a breakdown of how you can do it.
Start With Your Base
Breakfast:
- Oats (1 point), topped with berries 🍒 (2 points), seeds (chia, flax, or hemp – 3 points), and a drizzle of nut butter (almond or peanut, 4 points).
- Smoothie with a variety of fruits (banana 🍌 spinach, apple 🍏– 7 points), and add seeds or nuts to hit 8 points before lunch.
Mix It Up at Lunch
- A quinoa or mixed-grain bowl (quinoa and brown rice – 9 points), topped with roasted veggies like bell peppers, zucchini, and sweet potatoes (12 points).
- Add beans or legumes (chickpeas or lentils – 13 points) and finish with a spice blend or fresh herbs (cilantro, parsley – 14 points).
Get Plant-Rich Dinners
- Stir-fry with a variety of veggies: broccoli 🥦, carrots🥕, and mushrooms🍄 (17 points), cooked in a sauce with ginger and garlic🧄 (19 points).
- Serve over whole grain noodles🍜 or wild rice 🍚 (20 points) and sprinkle with sesame seeds (21 points).
Snack Wisely
- Snack on nuts (22 points), fruit 🍓 (23 points), and veggies with hummus (24 points).
- Have a handful of dried fruit or popcorn for an extra boost (25 points).
Add Some Extras
- Stir a variety of spices like turmeric, cumin, or cinnamon into your meals to sneak in additional points. Each counts separately, so you’ll easily get up to 30 in no time!
Example of Plant Points Calculation:
Breakfast: Oatmeal (oats), blueberries, chia seeds, and cinnamon = 4 points.
Lunch: Quinoa salad with kale, roasted sweet potato, black beans, and tahini = 5 points.
Snack: Apple and walnuts = 2 points.
Dinner: Lentil soup with carrots, celery, tomatoes, spinach, and garlic =6 points.
That’s 17 plant points in just one day!
Tips to Boost Your Plant Points Game
Batch Cooking: Cook grains, beans, and legumes in bulk and add them to your meals throughout the week.
Spice It Up: Use a variety of herbs and spices in your cooking—they're an easy way to add points.
Shop for Variety: When you go grocery shopping, aim to pick up a variety of fruits, vegetables, nuts, seeds, and grains that you don’t usually buy.
Get Saucy: Incorporate plant-based sauces like tahini, salsa, or peanut sauce into your meals.
So here's a free meal plan for you to rack up those plant points and reach over and above that magic number 30.
Conclusion
Eating 30 different plants each week is not just achievable; it’s fun, flavorful, and great for your health! Whether you’re a seasoned veggie lover or just getting into plant-based eating, setting a goal to hit 30 plant points will diversify your diet, supercharge your nutrition, and give your gut some well-deserved love. So go on, start counting those plant points and see how quickly you can hit 30!
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