Eat Vegetables At Every Meal


HAPPY NEW YEAR BEAUTIES!!!!  I hope you all have had a great start to your year so far and are as eager as I am to kick ass in this new year!

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Getting healthy for 2017?

Already healthy and just want to keep it going?

Other than to just try a little harder every day to be the best version of myself, I am aiming to eat veggies at every single meal/snack for this new year.  Doesn’t sound too hard…but I know that it can get tricky to sneak them in EVERY time I eat.  I mean, lots of planning right??  I’m pretty sure there aren’t too many veggies in the quick and easy protein bar I grab for lunch from time to time when my day is slammed!

Guess how many servings of vegetables and fruit the average adult should be getting every single day.  Just guess.

….NINE. AT LEAST NINE servings.

That’s a lot!  Think about it…do you get nine servings every day?  Some days you probably do, but others, you definitely don’t.

So the best way to get all of those servings in…is to aim to eat vegetables at every meal.  Every meal…and every snack.

It’s easy to get a few servings at lunch or dinner with a big salad and side dishes…but what about breakfast and snacks??

Well first of all…lets see how big one serving actually is…to put all of this into perspective.

1 cup of leafy greens is one serving.

1/2 cup of chopped or steamed veggies is also one serving.

A medium piece of fruit is one serving.

A 1/2 cup of chopped up fruit or berries is also one serving.

Ok…and what will all of this actually do for you?  A LOT actually…

Eating more fruits and vegetables other days has many health benefits!  First of all, they are filled with fiber and keep you full while remaining low in calories…which is such a great thing for anyone who wants to lose weight or maintain their weight.  They are also packed with heart-healthy antioxidants and nutrients that will keep your body healthy and working at its full potential.  Veggies and fruits also do wonders for your hair, skin and nails- so many vitamins you need to look gorgeous are found in these natural, healthy foods.  The benefits are sort of endless and would literally take up this whole blog post…you get the picture!  MORE MORE MORE!

Here are some ways to get fruits and veggies at every meal to make sure you hit the nine servings or more mark on the daily.


  • A bowl of fruit for breakfast
  • A banana or berries with your cereal or oatmeal
  • Mix a handful of spinach or other greens into your morning shake (this is what I plan to do A LOT!!)
  • Have a bowl of quinoa and steamed spinach for breakfast instead of your standard fare
  • Scrambled egg whites with lots of spinach, mushrooms, peppers etc



  • Salad! Duh!
  • Eat your sandwich in a lettuce wrap instead of between bread
  • Veggie soup
  • Omelette with spinach and other veggies



  • Pair your lean proteins with steamed broccoli
  • Roast up some cauliflower, brussel sprouts, carrots etc for a delicious side dish
  • Make a stir fry with chicken or beef and tons of sliced veggies



  • Baby carrots with hummus
  • A piece of whole fruit
  • Avocado on toast or crackers
  • Banana or apple with peanut butter
  • Rice cake with sliced cucumbers and tomatoes on top


These are just some jumping off points, and I am sure you can think of many other ways to assemble your meals with tons of veggies and fruits.  The most important thing is to just be more aware- when you are more aware of how many servings you’re getting a day, you’re way more likely to choose a healthy option at mealtime or snack time.

So take your cute little butt and your reusable shopping bag to your local farmers market and go to town!  Local is always best and it’s also so great to buy from local vendors to give back to your community.

This morning I put a handful of spinach in my Blueberry Cobbler Smoothie, and at first I was skeptical about how it would taste….but honestly, it didn’t taste any different!  The other flavors are so strong and delicious that the spinach sort of disappeared…AND I was able to sneak in some extra veggies during a time when I usually don’t have any!  Yay!

Give it a try!


XO Katrina


2 Responses
  • Agness of Fit Travelling
    January 9, 2017

    Great post, Katrina. I completely agree on the importance of veggies in a diet, and the benefits of including a steady intake of vegetables are enormous.

  • Agness of Fit Travelling
    January 11, 2017

    I basically agree with you here Katrina. We need vegetables to stay energized. So if we want to stay healthy, I bet we need to include vegetables in our daily meal.

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