17 Nov 7 Ways to Add Veggies to Your Meals (that Aren’t Salads)

Adding veggies to meals has so many benefits from

• Helping with weight loss & weight maintenance

• Increasing fullness and satisfaction

• Creating more volume with less calories at meals

• Adding texture, variety and flavor

• Keeping you feeling energized and focused

• Preventing chronic diseases

• Supports your immune system

As the temperatures are getting cooler, we naturally want warmer more grounding foods.There are many cooking methods to use for veggies, but today talking about meal ideas to add in more veggies to pump up the volume and nutrients at meals!

Soups

Soups are so versatile with flavors and texture. Pureed, chunky, vegetarian, broth based, etc. Make one soup a week and switch it up by pairing with different sides to make a complete meal or adding leftover cooked veggies from another meal. Depending the type of soup, pair with a sandwich, toast & hummus or side of protein.

Canned soups can be a great option for convenience. Add frozen veggies, beans or a pre cooked protein to bulk up the volume!

Soups also freeze well and can be defrosted for a ready to eat meal.

Stir Frys

Stir frying veggies is another versatile way to use up veggies you may have forgotten about or need to use up. Mix fresh and frozen options on the skillet with a little oil, garlic and your favorite sauces. Pair with rice and a protein! Add more sauces or flavoring as you put together your bowl.

Quesadillas 

Stuff your typical cheese quesadilla with sauteed peppers & onions, spinach or corn. Make a complete meal by adding protein from black beans or shredded chicken. Dip in salsa for flavor and less calories than higher fat dips.

Egg Options

Veggies are great added into quiches, egg muffin cups or omelettes. Vary the style based on veggies that are in season or what you have.

Think mushrooms, spinach, peppers, onions, squash, asparagus, tomatoes. You really can’t go wrong.

Add in cheeses, herbs, chicken sausage, olives depending the flavor direction you want to go!

Smoothies

Add a neutral green veggie like spinach actually mixes in really well with smoothies. You won’t even be able to tell it’s in your drink! My general smoothie components are 

• 1 cup liquid (milk or non dairy beverage of choice)

• 2 scoops protein powder

• 1 cup fruit

• 2 handfuls spinach

• 1-2 Tbs fat source (nut butter or avocado, depending on the other flavors)

• Other additions, chia seeds, ground flax, hemp hearts, Greek yogurt

Pastas

Pump up the volume on higher carb meals with veggies & protein. Add green veggies like sauteed spinach, broccoli, or asparagus with a garlic, oil & parmesan based sauce or add in veggies to your tomato sauce.

Pizza

Top your pizza with sauteed or roasted veggies. This will help you to be more satisfied with less pizza and add in fiber and nutrients. Mushrooms, onions, peppers, broccoli, spinach!
You can do this with home made, frozen or delivery pizza.