DAY 5 OF 14
Make a list and shop
✔️ You’ve created your inventory and made note of plant-based ingredients you’d like to keep on hand.
✔️ You’ve found new recipes that look yummy and do-able.
✔️ You’ve even practiced “upgrading” a go-to meal and preparing simple snacks.
Now you’re ready to take the Eat More Plants Challenge to the next level! Don’t worry — you’ve got this. It’s just one more experiment on your way to healthier eating.
For today’s challenge: Pick one recipe you’d like to try from your Day 3 “recipe shopping” challenge. Just one. Add those ingredients to your shopping list.
Then add three or four plant-based “staples” to your list so you can start building your stash of healthy plant-based ingredients. Maybe that’s a can of beans (look for low-sodium), a bag of brown rice (much easier to cook than you might think!), and some colorful fruits and veggies from the produce aisle.
Fruits and veggies are rich in phytonutrients — chemical compounds that help those plants resist infections and ward off other threats, and also provide health benefits to you. The blue in blueberries, for example, is from a compound that has been shown to support brain health. Dark leafy greens contain an antioxidant that protects your eyes and reduces inflammation.
Take your time and don’t worry about what all the colors mean (unless you geek out over that stuff!). But as you gradually add fruits and veggies to your cart, focus on “eating the rainbow” — as many colors and as much variety as you can!
Also, while you’re shopping, take pictures of any fruits or veggies you don’t recognize, or that you may be willing to try another time.
The Healthline Team