How to eat more vegetables (even if you do not like them)

What counts, and how much is a portion

A portion is 80 g of fresh, frozen or tinned fruit or vegetables, or 30 g of dried fruit. In everyday terms:

• Three heaped tablespoons of peas, sweetcorn or carrots
• Two broccoli spears
• A small bowl of mixed salad
• Half a pepper
• A medium tomato or seven cherry tomatoes
• One apple, banana or orange

A few rules catch people out. Potatoes, yams and cassava do not count because they are starchy foods, but sweet potatoes, parsnips and swede do. Beans and pulses count, but only as one portion a day however much you eat. Fruit juice and smoothies also count as a maximum of one portion, and the NHS advises no more than 150 ml a day combined.

Add to what you already eat

New recipes are nice, but most people eat the same ten or so meals on rotation. Adding one vegetable to each of those is the fastest route to five a day.

• Breakfast: spinach and tomatoes in scrambled eggs, mushrooms on toast, berries or a banana on porridge.
• Lunch: a handful of salad leaves and cucumber in every sandwich or wrap, a side of cherry tomatoes and carrot sticks.
• Pasta and rice dishes: stir frozen peas, spinach or mixed vegetables into the pan for the last few minutes.
• Sauces: add grated courgette, carrot or finely chopped peppers to bolognese, chilli and curry. They disappear into the sauce.
• Pizza and takeaways: add a side salad or a bag of stir-fried vegetables to shop-bought pizza or a takeaway curry.
• Snacks: an apple, a satsuma, sugar snap peas or carrot sticks with houmous.

If you do not really like vegetables

Many adults grew up with overboiled vegetables and never gave them another chance. The cooking method makes a huge difference.

• Roast them. Broccoli, cauliflower, peppers, carrots, courgettes and Brussels sprouts become sweet and crispy at a high heat with a little oil and salt.
• Season properly. Garlic, lemon, chilli, soy sauce, smoked paprika, parmesan and herbs change everything.
• Start with the ones you like. If you only like peas, sweetcorn and carrots, eat more of those. Build from there.
• Blend them. Soups and sauces are an easy way to eat several portions at once.
• Keep trying. Tastes change with repeated exposure. Something you disliked at 12 may be fine at 35.

There is no requirement to love kale. Five portions of any vegetables and fruit you enjoy is far better than forcing down foods you hate and giving up after a week.

Cheap, quick and low waste

Fresh vegetables that go limp in the fridge are one of the main reasons people give up. A few swaps fix that.

• Frozen vegetables: picked and frozen quickly, so they keep their nutrients well. Peas, spinach, mixed vegetables, broccoli and peppers are all cheap and ready in minutes.
• Tinned vegetables and pulses: tomatoes, sweetcorn, chickpeas and beans. Choose ones in water without added salt or sugar.
• Seasonal fresh produce: usually cheaper and tastier. Carrots, onions, cabbage and swede are cheap all year in the UK.
• Pre-prepared bags: stir fry mixes and salad bags cost more but save time if that is your barrier.

Our guide to high protein shopping on a budget includes vegetables in a sample weekly list, and meal prep made simple shows how to roast a week's worth in one go.

A day that hits five without trying

Here is how an ordinary day can reach five or more portions without a single salad you did not want:

• Breakfast: porridge topped with a handful of frozen berries. One portion.
• Lunch: a chicken wrap with a handful of spinach, sliced pepper and cucumber, plus an apple. Two portions.
• Afternoon: a satsuma or a handful of sugar snap peas. One portion.
• Dinner: a bolognese with grated carrot and courgette in the sauce, and frozen peas on the side. Two portions.

That is six portions, and none of it required a new recipe. The trick is attaching vegetables to meals and snacks you already have, then letting the habit run on autopilot. Once that is steady, try adding a new vegetable every week or two for variety, because different colours bring different nutrients.

Vegetables and training days

Vegetables are filling and high in fibre, which is great most of the time but not ideal in the hour or two before a hard session. A big salad or a bowl of lentil and vegetable soup just before a conditioning class can sit heavily. Eat most of your vegetables at meals away from training, and keep the pre-session snack simple.

If you are cutting calories for fat loss, vegetables are your best friend. They let you eat a satisfying volume of food while keeping calories in check, as explained in our guide to fibre and fullness. Pair that with regular training, such as the classes on the Lycan Strength timetable, and you have the two habits that make most other changes easier.