Most adults eat fewer vegetables than recommended (under 5 portions daily). Adding more vegetables to dishes you already cook is the easiest dietary upgrade — no new recipes, no dramatic changes.
How to add easily
Double vegetables in any recipe. Add spinach to pasta sauces (wilts down). Bulk up curries with extra vegetables. Add vegetables to soups, stews, rice dishes. Roast vegetables as side for most dinners.
Where to focus
Variety matters (30+ different plants weekly target). Mix textures (raw, roasted, steamed) for variety in same meal. Include colourful options across the week.
Most users who consciously add vegetables to existing meals find their target rises without dramatic change. The improvements in energy, satiety, and digestion show within 2-3 weeks.