Vegetables With Every Meal
A serving of vegetables or fruit at breakfast, lunch and dinner. Aim for five servings a day.
For anyone who eats few vegetables. You add a serving of vegetables or fruit to every main meal, and from the third week you try a new one once a week, which takes a few minutes a day.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 8:00Add fruit to breakfast80 g · Food · Every day
When you make breakfast, add a handful of fruit or vegetables, about 80 g, such as an apple, a tomato or a bell pepper.
Caution. If you have experienced an eating disorder or food is a source of distress for you, skip this program and reach out to a specialist, such as a local eating disorder support organization.
How much in total. WHO recommends at least 400 g of fruit and vegetables a day, which is five servings, not counting potatoes (WHO).
Late morning
- 10:00Try a new vegetable1 portion · Food · Sat
When you go grocery shopping on Saturday, pick up one vegetable you haven't eaten in a long time. This task starts in week three; until then, it is optional.
Your own choice. In the meta-analysis, habits people chose for themselves formed more easily (Singh et al. 2024).
Midday
- 12:30Add vegetables to lunch80 g · Food · Every day
When you serve yourself lunch, let vegetables take up at least a quarter of the plate. Soup and frozen vegetables count too.
More is better. In a meta-analysis, the lowest mortality was seen at around 800 g of fruit and vegetables a day (Aune et al. 2017).
Evening
- 18:30Add vegetables to dinner80 g · Food · Every day
When you cook dinner, slice some vegetables to go with it or make a salad. A carrot or cucumber on the plate is enough.
One missed day. According to the UCL study, missing once did not meaningfully affect habit formation (UCL 2009).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
Fruit and vegetables with every meal aim for the recommended 400 g a day or more.
The program leaves room to add more, because the lowest mortality was seen at around 800 g a day (an association, not proof of cause).
You choose the new vegetable yourself, because self-chosen habits formed more easily (an association, not proof of cause).
Vegetables are added one meal at a time, and a missed day is fine, because missing once did not affect habit formation.