Posted on July 18, 2018 by Josh Puttock

Most people wait for dinner to have their daily fix of vegetables, but getting them in throughout the day can be done very effectively when properly planned.

There are many reasons why it might be easier to leave it until the last meal in the day, but there are also reasons why preparation can save time, money and boost your health.

A great way to add vegetables to your eating schedule is by starting early, mixing it up, packing before work – the list is endless, so we’ve gone through a few key ones below.

Start early

You can blend any of the following before work, for breakfast, for a quick and healthy start to the day.

  • Beets
  • Broccoli
  • Carrots
  • Cucumber
  • Radish
  • Leafy greens (kale, chard, spinach)
  • Wheat grass
  • Celery

Go fruit

If you are not accustomed the taste of your leafy greens, try a few combinations to figure out which works for you. Remember, you can also add fruits to sweeten the taste.

Another way to add some fruit to your diet is to grab a banana, apple or mandarin for a snack to add to your lunch boxes (or eat on the train). Add a fruit or vegetable to every meal if you can.


Pre-packing your meals is a great way to make sure you are getting enough fruit and veg. If you pre-pack and pre-prepare your meals for the week ahead, you’re less likely to buy something unhealthy.

Try soup (not canned!)

Try adding minced broccoli to scrambled eggs, or if you like your omelettes try adding some onions and tomatoes – or some raw or lightly fired spinach.

Keep track

The best way to ensure you are getting enough fruit and veg is to be conscious of what you are eating and how much or how little veg or fruit you have eaten a day.

Be conscious and check in with yourself at breakfast, lunch and dinner. Ask yourself if you have had the recommended amount of fruit:  1 to 1 ½ cups of fruit or 2 to 2 ½ cups of Vegetables that day.

By Cherone Rutlidge, Gym & Spa Operative