“Eat your veggies!” Many of us can remember that childhood mealtime admonishment — and it’s become a cliché for good reason. Children are notorious for avoiding vegetables, whether they’re creeped out by broccoli or skeptical of summer squash. But vegetables are rich in vitamins, minerals, fiber, antioxidants, and phytochemicals that support our overall well-being. Eating a plant-forward diet can reduce your risk of heart disease, cancer, and other chronic diseases while boosting your immune system and digestive health. (Learn what researchers discovered when studying identical twins at “Can a Plant-Based Diet Improve Health?“)

Even as adults, and even if we’re aware of the many health benefits of eating more plants, we may struggle to put this knowledge into practice. The 2020–2025 Dietary Guidelines for Americans recommends that the average adult eat at least 2 1/2 cups of vegetables per day, but most of us fall short of this metric — and many health experts argue that even this amount is not enough. (To learn more about the many ways plants support good health, read “How to Eat More Veggies.”)

Whether it’s due to a busy lifestyle, limited access to fresh produce, or a lack of knowledge about how to prepare plant-based dishes, incorporating more vegetables into your diet can be a challenge. But eating more plants doesn’t have to be difficult or time-consuming. By understanding their nutritional benefits and learning a handful of simple cooking tips, you can easily increase your veggie intake and enjoy a plant-forward diet that supports your health and well-being.

You may want to take it slow, however. If you’re adding new foods to your diet, it’s normal to experience some digestive discomfort, cautions Maggie Ward, MS, RDN, LDN, nutrition director of The UltraWellness Center in Lenox, Mass. “For some people, certain vegetables can cause gastrointestinal distress, like bloating and gas,” Ward explains. “Go slow, start with one-quarter of a typical serving, and give your body a few weeks to adjust to digesting the new foods.” She notes that lightly cooking vegetables, like by steaming or sautéing, can improve digestibility.

Try some of these foods to get started.

You’ve likely heard the advice to shop the perimeter of your grocery store, because the most wholesome foods — fruits, vegetables, meats, and dairy — are along the outer edges. This advice is well meaning, but there are still nutritious, convenient options in the interior aisles. You just have to know the difference between minimally processed and ultraprocessed foods.

“Think of foods on a spectrum, starting with whole foods all the way to ultraprocessed foods,” explains nutritionist Avery Zenker, RD, MAN. Near the whole-foods end of the spectrum are minimally processed foods. They’ve often been washed, chopped, frozen, or blanched prior to packaging — methods similar to those you might use in your own kitchen. This keeps many of their nutrients intact while extending their shelf life.

In the middle of the spectrum are processed foods, which are further refined and often include added oil, sugar, or salt. These foods can often be eaten without preparation.

Ultraprocessed foods undergo multiple industrial processes, like milling, molding, and extrusion. They typically contain additives and preservatives, plus plenty of sugar, trans fats, and salt — and they’re usually low in fiber and micronutrients, says Zenker. Items like breakfast cereals and frozen chicken nuggets are considered ultraprocessed.

It’s no secret that ultraprocessed foods aren’t health tonics. They’ve been linked to heart disease, type 2 diabetes, cancer, and more. “A chronic diet of nutrient-poor ultra-processed foods … decreases the nutrition quality of the diet and displaces healthier options,” says Boston University nutrition professor Joan Salge Blake, EdD, RDN, LDN.

And yet, Salge Blake explains, many affordable, convenient products get lumped into the ultraprocessed category. In food deserts, where fresh options are scarce or prohibitively expensive, some processed items can help people access essential nutrients in a shelf-stable form.

Consider the protein in a can of beans, the fiber in a slice of whole-grain bread, or the antioxidants in a can of tomatoes. These items can offer shortcuts to cooking and eating a balanced, accessible, and sustainable diet.

2) Canned and Boxed Soups and Broths

Low-sodium, vegetable-based canned soups are a staple in Salge Blake’s pantry. Boxed broth is another processed food that can infuse your meals with vitamins; just be sure to opt for low-sodium versions.

Consider your nutritional goals when choosing canned or boxed soups — or any processed food, for that matter, says Zenker. “These products can be high in added sugars, sodium, and saturated fat. The nutrition content and ingredients can vary greatly between different brands, so be sure to check the label carefully.”

A boxed broth can be a good weeknight shortcut to a soup full of fresh veggies. But typically, the healthiest, most flavorful (and least expensive) broth is the one you make at home with whole-food ingredients. Get our bone broth recipe at “How to Make Bone Broth” and freeze a batch for your future soup needs.

4) Fermented Foods

“Fermentation is a type of processing that may increase the nutritional benefits of foods,” says Zenker, who keeps kimchi, sauerkraut, and tempeh stocked in her kitchen. These fermented foods contain a plethora of microscopic organisms that play a crucial role in maintaining a healthy gut microbiome.

Yogurt and other fermented dairy products — buttermilk, cottage cheese, kefir — may reduce the risk of cardiovascular disease and type 2 diabetes, help control blood sugar, and aid muscle recovery post-exercise. (Try making your own fermented goodies with the recipes at “How to Make Coconut-Water Kefir, Greek Yogurt, and Other Fermented Foods.”)

6) Nut and Seed Butters

Zenker also keeps a variety of nut and seed butters on hand; she prefers brands with only nuts or seeds and perhaps some salt — but zero added sugar. These spreads are perfect for dipping fruit, spreading on whole-grain toast, or drizzling over yogurt.

Nut and seed butters are rich in anti-inflammatory fats, fiber, protein, and many essential vita­mins and minerals. Including them in your diet may help prevent chronic diseases such as heart disease, type 2 diabetes, and some forms of cancer. (Learn more about the health benefits of nut and seed butters at “Our Guide to Nut Butters and Seed Butters.”)

1 ) Soak wooden skewers in water for 30 minutes before using so they don’t burn.

2 ) Don’t overload your skewers; if the ingredients are too tightly packed, they’ll steam rather than brown.

3 ) Leave an inch of empty space at the bottom of each skewer for easy handling.

4 ) Allow skewers to cook undisturbed on each side. The more you move them, the less browning they’ll develop.

5 ) For the grill:
Preheat to 400 degrees F and ensure the grates are clean. Pour a bit of oil on a paper towel, then use tongs to swab the grates with the towel before cooking.

6 ) For the broiler:
Preheat on high for at least 10 minutes.

The summer is the season of being on the go, which can make it more of a challenge to ensure you’re getting a healthy balance of nutrients throughout your day — but if you can at least attempt to meet your protein needs, then you’ll be helping your body to steady its energy, hunger, and blood-sugar levels, among other benefits.

For speed and ease, leveraging a quality protein powder is one of our dietitian teams’ go-to strategies. We’re consistently creating new recipes and trying new ways of incorporating it into dishes — and what’s making that even more fun right now is that we have two new protein powder flavors to play with: LTH Strawberry Cream Whey Protein and LTH Raspberry-Lemon Cake Vegan Protein.

Try some of our favorite recipes that can serve as a convenient option and that feature these two perfect-for-summer flavors.

Shakes

Strawberry Shortcake Shake

Makes one serving
Prep time 5 minutes

Ingredients

• 8 to 10 oz. unsweetened non-dairy milk
• 1 tbs. unsweetened sunflower butter
• 1 tsp. almond extract
• ½ medium banana
• 1 serving LTH Strawberry Cream Whey Protein Powder
• 3 to 5 ice cubes
• Optional garnishes: unsweetened yogurt and crushed gluten-free graham crackers

Directions

1. If using the optional garnishes: Rim a glass with yogurt and then dip in crushed graham crackers.
2. Blend all other ingredients until smooth and pour into the garnished (or an ungarnished) glass.

Nutritional info | Calories: 350 | Protein: 26g | Fat: 14g | Carbs: 34g

Neapolitan Shake

Makes one serving
Prep time 5 minutes

Ingredients

• 8 to 10 oz. unsweetened non-dairy milk
• 1 serving LTH Strawberry Cream Whey Protein Powder
• 1 serving chocolate LTH Prime Collagen Peptides
• 1 tsp. vanilla extract
• ½ medium banana
• 3 to 5 ice cubes

Directions

1. Blend all ingredients until smooth.

Nutritional info | Calories: 330 | Protein: 40g | Fat: 9g | Carbs: 22g

Lemon-Berry Cupcake Shake

Makes one serving
Prep time 5 minutes

Ingredients

• 8 to 10 oz. unsweetened non-dairy milk
• Juice of 1 lemon, plus zest
• 1 cup frozen raspberries
• 1 serving LTH Raspberry-Lemon Cake Vegan Protein Powder

Directions

1. Blend all ingredients until smooth.

Nutritional info | Calories: 260 | Protein: 22g | Fat: 9g | Carbs: 25g

Snacks

No-Bake Strawberry Cheesecake Squares

Makes 16 squares
Prep time 5 hours, 15 minutes (including 5 hours refrigeration or freezer time)

Ingredients

• For the Crust
  • 5 oz. gluten-free graham crackers, crushed
  • ½ coconut oil, melted
  • 1 tsp. vanilla extract
• For the Filling
  • 8 oz. cream cheese, softened
  • 1 cup unsweetened Greek yogurt
  • 7 scoops LTH Strawberry Cream Whey Protein Powder
  • 1 tsp. vanilla extract
• For the Garnish (optional)
  • ½ oz. freeze-dried strawberries, crushed

Directions

1. Line an 8×8 dish with parchment paper.
2. Mix together the crust ingredients and press into the dish and chill in the refrigerator for an hour.
3. In a high-powered blender or food processor, mix the filling ingredients until well incorporated and smooth. Pour over the chilled
4. Place the dish in a freezer for at least three hours.
5. When ready to serve, move to the refrigerator until soft enough to slice (about 30 to 60 minutes). If using the garnish, sprinkle on top of the bars just prior to serving.
6. Store any extra servings in the freezer for up to two weeks. Before serving, pull out of the freezer and refrigerate for 30 to 60 minutes so it’s soft enough to slice through.

Nutritional info (per bar) | Calories: 180 | Protein: 7g | Fat: 14g | Carbs: 8g

Raspberry-Lemon Cake Energy Bites

Makes 17 bites
Prep time

Ingredients

• ½ cup gluten-free oats, pulsed in a blender until broken up
• 5 scoops LTH Raspberry-Lemon Cake Vegan Protein Powder
• 3 tbs. chia seeds
• 1 tbs. lemon juice, plus zest from 1 lemon
• 1 tsp. vanilla extract
• 5.4 oz. can coconut cream
• Optional garnishes: ½ oz. freeze-dried raspberries, crushed and extra pulsed gluten-free oats

Directions

1. Mix the pulsed oats, protein powder, and chia seeds together in a large bowl.
2. Add the lemon juice and lemon zest to the bowl. Then, add the vanilla extract and coconut cream to the bowl. Mix well until all ingredients are well incorporated.
3. Roll into ¾-inch balls. If using the garnish, roll the balls in the crushed, freeze-dried raspberries and pulsed oats.
4. Store in a sealed container in the refrigerator for up to four days.

Nutritional info (per bite) | Calories: 55 | Protein: 4g | Fat: 2g | Carbs: 3g

Bonus! Strawberry Ice Cream Ninja Creami Recipe

Makes one serving
Prep time 15 minutes, plus overnight freeze time

Ingredients

• 10 oz. milk or non-dairy alternative, plus extra for splashes
• 1 serving LTH Strawberry Cream Whey Protein Powder
• 1 serving LTH Mixed Berry Life Greens
• 3–4 medium strawberries, diced

Directions

1. Combine the milk or milk alternative, protein powder, and Life Greens until well-mixed. Add to the Ninja Creami container and freeze overnight.
2. The next day, when frozen, remove the container from the freezer and pour an extra splash of milk or milk alternative on top.
3. Place the container into the Ninja Creami and use the “ice cream” feature to mix until smooth.
4. Stop the machine, scoop a hole in the center of the ice cream mixture, and add half of the diced strawberries along with a small splash of milk or milk alternative.
5. Use the “ice cream” feature again to blend once again until creamy and smooth.
6. Top with the remaining strawberries and enjoy.

There’s a reason why meal prep has taken off over the last ­decade: It’s a convenient way for many folks to plan and execute recipes. With just one day of cooking, you can have a whole week’s worth of nourishing, ready-to-reheat dishes at arm’s reach.

But this method isn’t without its drawbacks. Though plenty of people love the ease of cooking only once a week, just as many battle boredom from eating the same meals day in and day out, especially because preprepped dishes tend to lose their freshness and vibrancy over time.

Fortunately, there’s a solution for all the home cooks out there who want to take a more minimalist approach to meal prep: component cooking, which is the practice of preparing separate ingredients in advance so they’re at the ready in your fridge or freezer. It’s like having a handful of shortcuts to a variety of flavorful dishes — a real boon for healthy eating when hunger closes in, explains Michelle Tam, best-selling author of Nom Nom Paleo: Let’s Go!

Like meal prep, this approach can help you stick to your grocery budget, reduce food waste, and cut back on your time in the kitchen. Component cooking still involves planning, but it’s not as rigid as meal prep and offers more flexibility across different lifestyles and taste preferences.

Tips for Using Hard Boiled Eggs

Whether chopped into a Niçoise salad or layered with smoked salmon between thick slices of whole-grain sourdough, the humble boiled egg is a component-cooking champion. “Hard-boiled eggs are definitely a staple in my component cooking,” says Danielle Walker, best-selling author of Healthy in a Hurry. “I use them in salads, as a protein-packed topping for a roasted sweet potato, or as a quick snack for the kids with a turkey jerky stick.”

Boiled eggs stay fresh for up to seven days when refrigerated, but they’re so versatile you’ll easily use them up before the week’s out. (Try our simple, four-step method for perfect boiled eggs.)

There’s a reason why meal prep has taken off over the last ­decade: It’s a convenient way for many folks to plan and execute recipes. With just one day of cooking, you can have a whole week’s worth of nourishing, ready-to-reheat dishes at arm’s reach.

But this method isn’t without its drawbacks. Though plenty of people love the ease of cooking only once a week, just as many battle boredom from eating the same meals day in and day out, especially because preprepped dishes tend to lose their freshness and vibrancy over time.

Fortunately, there’s a solution for all the home cooks out there who want to take a more minimalist approach to meal prep: component cooking, which is the practice of preparing separate ingredients in advance so they’re at the ready in your fridge or freezer. It’s like having a handful of shortcuts to a variety of flavorful dishes — a real boon for healthy eating when hunger closes in, explains Michelle Tam, best-selling author of Nom Nom Paleo: Let’s Go!

Like meal prep, this approach can help you stick to your grocery budget, reduce food waste, and cut back on your time in the kitchen. Component cooking still involves planning, but it’s not as rigid as meal prep and offers more flexibility across different lifestyles and taste preferences.

Tips for Using Homemade Condiments

Sauces and dressings are the quickest way to liven up your component meals and introduce new flavors, so you’ll always want to have a few tucked away in your fridge. “I always make a few sauces at the beginning of the week and store them in the fridge so I have instant flavor boosters on hand,” Tam explains. “Just combine veggies, protein, and a sauce, and you’ve got a healthy and amazing meal in minutes.”

Many sauces, dressings, and condiments take minimal effort to prepare and have a shelf life of a week or so. They’re typically healthier than their store-bought counterparts, and you might find they taste better too. (Get started with our collection of fresh and flavor homemade condiment recipes.)

In a similar vein, a dollop of a fermented condiment — think kimchi or ­sauerkraut — can be mixed into a salad or a sandwich filling, added to the side of a grain bowl, or used as a topper for virtually any protein. (For a delicious way to get more probiotics into your diet, try our favorite sauerkraut recipe.)