top of page
Golden Lotus Healing

Eating 30 Plants per week to feel good

Today I am talking about the incredible benefits of incorporating 30 different plants into your weekly diet. Yes, you read that right – 30!


Why 30, you ask? Well, after listening to Doctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets! - The Diary Of A CEO with Steven Bartlett | Podcast on Spotify this certainly seemed like a good goal to aim for to boost my gut microbiome, the powerhouse of your health. A diverse array of plants feeds those good bacteria in your gut, promoting digestion, immune function, and overall well-being.*


I must admit as a vegetarian I thought that getting 30 plants a week would be reasonably easy but actually I was wrong. After tracking my plant intake for a few weeks, I noticed getting to 18 - 20 plants was easy but after that it was more difficult due to the repetitiveness of my diet. The challenge of trying to get to 30 was quite good fun and certainly made me think about picking something different rather than sticking with the same week after week. On a personal level I have noticed an improvement in my energy levels and mind clarity since eating 30 plants per week.

If you are new to this journey try;

  • Swapping your morning toast for a green smoothie packed with leafy greens, avocado, frozen tropical fruit. Mix with water, coconut water or almond milk, serve over ice and enjoy.

  • Trade your regular pasta for zucchini noodles or spaghetti squash.

  • Instead of chips, snack on crunchy veggies like carrots, bell peppers, and cucumber slices with hummus.

  • Replace meat with beans or lentils in your favorite recipes, like tacos or chili.

  • Try this incredible Vegetable balti recipe - BBC Food I make this regularly and it tastes fantastic, I am not a fan of cooked peppers so I omit those and add peas, mushrooms, tofu and spinach - It tastes incredible and really helps you achieve a great mix of plants from one dish.


30 plants per week journal book showing the sales page on amazon
30 plants per week

Before we wrap up, I want to share something special with you, I have created a simple and easy-to-use tracker available for purchase on Amazon. This tracker not only helps you keep track of your plant intake weekly but also includes a monthly wellness check-in and powerful health affirmations.

It's fuss-free but incredibly effective, and at less than the cost of a coffee and cake (even if it's carrot cake!), it's a steal. Plus, one book will last you the entire year, and it's undated, so you can start anytime and track your progress effortlessly. You can find the tracker here 30 plants per week tracker: Happy and Healthy: Osborne, Vanessa: Books

Let me know if you give this a try.

Love & vitality,


The ‘I Can’ Coach - Mindset & Confidence Coach helping women to see their worth and value by overcoming limiting beliefs and stepping into the happiest, most confident version of themselves.

*Just to note, I am not a nutritionist. This blog post is my point of view and not intended to be advice.



Recent Posts

See All


bottom of page