The meal plan to get 9 servings of fruits and vegetables every day

What do nine servings of fruits and vegetables look like spaced out in every meal?

Climbing Kilimanjaro seems like it’d be an easier feat than getting the recommended nine servings of fruits and vegetables in every day. It’s daunting—especially if you’re trying to jam ’em all in one or two meals. And you’ve probably got questions—like: Do fruits and vegetables really deliver that much of a health boom? Does getting more in your diet really make that much more of a difference? And what do nine servings of fruits and vegetables look like spaced out in every meal? 

Well, to start from the beginning, yes—fruits and vegetables really are supremely important for your health. Research shows a direct correlation with higher intakes of fruits and vegetables and better fitness and ability to ward off disease. The unique blend of vitamins, minerals, phytochemicals, antioxidants, and other nutrients specific to each fruit and vegetable can help protect your body from disease (in addition to making your brain sharper, heart stronger, and skin healthier). The fiber from the fruits and vegetables can help lower cholesterol and keep you full longer, to boot.  

The USDA guidelines aren’t random, either. Brand-new research from the University of Warwick found that 7.8 million deaths around the globe could be prevented each year if people ate more fruits and vegetables; and the more you eat, the lower your overall risk for heart disease, stroke, cancer, and premature death. The sweet spot? Eight servings, though we suggest you shoot for nine.

Nine servings of fruits and vegetables can be broken up into about 2.5 cups of vegetables and about 2 cups of fruit per day.​ If you divide these numbers up throughout your meals, you’re looking at eating at least 1 serving of fruit and vegetable at each. Generally speaking, 1 serving is considered about 1 cup raw, ½ cup cooked, or 2tbsp dried.   

Your main focus is variety. The classes of vegetables include dark leafy greens, red and orange, legumes (beans and peas), and your starchy vegetables (russet potatoes, sweet potatoes, corn). You want all of them. Each color and class has its own bevy of benefits. To help make this all a bit simpler, follow these tips and sample meal plans.  

9 ways to help you get 9 servings of fruits and vegetables a day

Eat your vegetables first. You’ll fill up on the good stuff and not have too much room for the less-than-healthy stuff. Make half your plate non-starchy vegetables (like asparagus, broccoli, cucumber, spinach, mushrooms, peppers, and tomatoes). Eat fresh fruit as your dessert. Top it with vanilla Greek yogurt to add creamy texture and sweetness similar to ice cream.Mix a capsicum, onion, and spinach into your morning scrambled eggs. Throw in a serving of greens into your fruit smoothie. Focus on getting at least 1 serving of vegetables and fruits at every meal—not all at once. Challenge yourself to get the recommended 9 a day. This will turn your focus on what you can have instead of looking at what you can’t (or really what you should be eating less of). Try eating plant-based protein 1 day each week. Eat the colou of the rainbow every week. Think: red capsicum, oranges, corn, broccoli, eggplant, etc.

Follow this example 3-day meal plan, then create your own variations using our blueprint.

Our imagined guy:

80kg, 180cm, 35- year-old active male

Recommended baseline macros:

Calories: 2,600–2,800 
Protein: 1.7g/kg body weight = 135g protein daily, 27g per meal (20% of total calories)
Carbs: 357–385g (55% of total calories)
Fat: 72–77g (25% of total calories)

Sample meal plan 1

Breakfast

Eggs, Veggies and Beans EBV

Ingredients
– 2 tsp canola oil
– ½ cup chopped capsicum
– ½ cup chopped tomatoes
– 4 cloves garlic, minced 
– 1 cup cooked black beans (can be canned, no salt added)
– 1 tablespoon white wine vinegar
– Dash of hot sauce
– 2 tablespoons chopped cilantro
– black pepper to taste 
– 4 eggs
– 2 tablespoons spring onions
– 8 tablespoons salsa

*Serves 2 (serving size: 2 eggs with ½ cup bean mixture)

Directions
1. Heat the oil in a large nonstick skillet over medium heat. Add red peppers, tomato, and garlic; stir occasionally and cook until tomatoes have softened, about 4 minutes. Add black beans, vinegar and hot sauce. Continue to cook and stir until heated through and peppers are soft. Add cilantro and season with pepper and set aside.
2. Heat a small omelet pan or sauté pan over medium heat. Apply cooking oil spray to the pan and cook each egg however you’d like (scrambled, over medium, poached). Transfer to plate and add ½ cup of the bean mixture onto the egg. Repeat until all of the eggs have been cooked. Top with scallions and salsa. 

Nutritional info (per serving):

Calories: 255
Fat: 12g
Carbs: 15g
Protein: 22g 

Mid-morning snack

6 (squares) graham crackers with 2tbsp natural almond butter 

Lunch:

2 roasted portobella mushrooms ¼ avocado 1 cup quinoa 2 cups spinach sautéed in 1 tsp olive oil

Snack

6oz vanilla Greek yogurt1 cup mixed berries¼ cup low-sugar granola 

Dinner

Vegetable stir-fry: 

Spray pan with cooking spray and sauté 5oz extra-firm tofu in a little soy sauce with ½ cup shredded carrots, ½ cup snap peas, ½ cup water chestnuts, ½ c bean sprouts, onion, and garlic1 cup brown rice 2 tbsp low sodium soy sauce

Sample meal plan 2

Breakfast

3 corn tortillas + 3 scrambled eggs2 tbsp salsa1 banana 

Mid-morning snack

1/3 cup hummus½ cup pita chips½ cup bell peppers and cucumbers

Lunch

2 tins of tuna 4 cups salad greens1 cup total of vegetables (carrots, peppers, cucumbers, broccoli, onions, etc) 1/3 cup black beans 6oz sweet potato ¼ cup low fat balsamic vinaigrette dressing

Snack

1 cup almond milk (unsweetened)¼ cup trail mix

Dinner

Baked ziti with roasted vegetables

Serves 4 (serving size: 1 ½ cup)

Ingredients
– 4 cups cooked ziti pasta
– 1 cup zucchini, diced
– 1 cup squash, diced
– 1 cup red pepper, diced
– 1 cup red onion, diced
– 1 cup carrot, diced
– 1 cup part-skim ricotta
– 2 cups tomato sauce, low sodium
– ½ cup part-skim mozzarella cheese, shredded
– 4 tbsp parmesan cheese
– Cooking spray

Directions
1. Place vegetables in single layer on two baking sheets sprayed with vegetable cooking spray. Roast at 400 degrees F for 15-20 minutes, stirring once. Once vegetables and pasta are cooked, fill 4 individual casserole dishes each with 1 cup ziti. 
2. Top each casserole with ¾ cup roasted vegetables. Layer each with ¼ cup ricotta ch
eese and ½ cup tomato sauce. 
3. Sprinkle 2 tbsp mozzarella cheese and 1 tbsp parmesan cheese over each casserole. 
4. Bake at 350 degrees for 20-30 minutes, or until heated through and cheese is melted.

Nutritional info (per serving):
Calories: 385
Carbohydrate: 50g
Protein: 23g
Fat: 7g

Sample meal plan 3

Breakfast

Cinnamon apple oatmeal*2 hard-boiled eggs

*Serves 1 (serving size: 1 cup)

Ingredients
– ½ cup old-fashioned or quick-cooking oats
– 1/3 cup apple juice concentrate
– 2/3 cups water
– 1/2 teaspoon cinnamon
– 1/4 cup dates (diced)

Directions
Combine oats, apple juice concentrate, water, and cinnamon in a saucepan. Bring to a simmer, then cover and cook 4 minutes. Remove from heat and stir in dates. Let stand 2 minutes before serving.

Nutritional info (per serving):
Calories: 312
Fat: 2.9g
Protein: 7g
Carbs: 66g

Mid-morning snack

1 grapefruit20 whole-grain crackers 1 cup cottage cheese

Lunch

½ cup chicken salad on whole-wheat wrap with lettuce and tomato1 cup roasted broccoli1 cup pretzels 

Snack: Green smoothie

– 2 cups fresh spinach
– 2 cups almond milk, unsweetened
– 1 large apple, cored, any variety
– 1 banana
– ⅓ cup rolled oats
– 2 tbsp avocado
– 1/2 teaspoon ground cinnamon

Dinner

200g salmon 1 cup wild rice 1 cup asparagus