How to Eat 30 Plants a Week (Even While Traveling): 30 Plants, 7 Days, One Suitcase…A Dietitian's Mallorca Wellness Retreat Inspiration
Recently, I had the privilege to co-lead a women's wellness retreat in Mallorca, Spain. While enjoying the ocean views and the stunning sunrises, I was reminded of something I love about traveling…the new foods and local flavors! Mallorca, with its Mediterranean food culture, was the perfect inspiration for one of my favorite wellness strategies.
Instead of asking what I should take away from the plate or avoid, I go in with the mindset of, “what can I add?” That's where my 30 Plants/Week Checklist comes in.
Why Eat 30 Different Plants a Week?
Your digestive tract is home to trillions of microorganisms, collectively known as the gut microbiome. These microorganisms play important roles in digestion, immune function, and metabolism. Some gut bacteria ferment certain dietary fibers, producing short-chain fatty acids that help support intestinal health. And different plants contain different types of fibers and phytochemicals so dietary variety is the name of the game.
Here’s the official science-y part…The American Gut Project, a large citizen-science microbiome study published in 2018, found that participants who reported eating more than 30 different types of plants each week tended to have greater gut microbial diversity than those who ate 10 or fewer. So, does that mean 30 is a “magic” number? No, but it is a practical idea and perhaps a goal to shoot for? That’s why I chose 30 grams of fiber and offer up 30 plants in The Thoughtful 30 plan.
What Counts Toward Your 30 Plants?
My 30 Plants/Week Checklist includes six food categories:
Fruits: Blueberries, apples, strawberries, oranges, kiwi, mangoes, figs, and more.
Vegetables: Spinach, broccoli, carrots, peppers, tomatoes, artichokes, and dozens of others.
Beans and legumes: Lentils, black beans, garbanzo beans, kidney beans, and soybeans.
Whole grains: Oats, quinoa, brown rice, barley, whole wheat, and wild rice.
Nuts and seeds: Almonds, walnuts, chia, flax, pistachios, pumpkin seeds, and sesame.
Herbs and spices: Cinnamon, garlic, ginger, basil, oregano, parsley, turmeric, and cumin.
Here’s an example of one breakfast I had at The Bonsol Resort and Hotel (so fun) at the retreat: oats, blueberries, strawberries, chia seeds, walnuts, and cinnamon. That's six different plants one one day even before I even finished my morning coffee!
How to Eat 30 Plants a Week While Traveling
1. Start with breakfast
Hotel breakfasts can be a wonderful place to begin. Rather than grabbing only toast or yogurt, I look for opportunities to add fruit, whole grains, nuts, and seeds. Have an omelet with herbs and veggies!
2. Make mixed dishes your friend
When I'm eating out, I love dishes that naturally combine several plant foods. Think Mediterranean salads, bean soups, grain bowls, vegetable stir-fries, and lentil dishes. A quinoa salad with chickpeas, spinach, tomatoes, cucumber, peppers, and parsley can contribute several different plants without requiring a complicated meal plan.
3. Explore the local food culture
This is where Mallorca inspired me over and over again! Mediterranean cuisine offers wonderful opportunities to enjoy vegetables, beans, whole grains, nuts, herbs, and olive oil. And travel is the perfect time to discover a vegetable you've never tried, a different preparation of beans, or a local herb that brings a dish to life.
4. Don't underestimate convenient foods
Airport meals and travel delays are part of the adventure although not always the fun part! Sorry for the inconveniences I know we have all endured. A banana, apple, packet of almonds, freeze-dried strawberries, oatmeal, or a bean-based meal can help you continue building variety. Gotta be convenient!
5. Keep it flexible
Some weeks you'll discover 30 different plants. Other weeks you may reach 18 or 24. Neither outcome defines your health. Consider using the number as a reminder to be curious, rather than another rigid nutrition rule to follow perfectly.
Four Sample Weeks of Eating 30 Plants
Here are four examples of how the challenge could look in different situations. Each sample includes at least 30 distinct foods from my checklist.
Week 1: The Conference/Hotel Week
Breakfast: Oatmeal with blueberries, strawberries, chia, walnuts, and cinnamon.
Lunch: Quinoa and garbanzo bean salad with spinach, tomatoes, cucumber, peppers, parsley, and lemon.
Dinner: Salmon with brown rice, broccoli, carrots, and asparagus. Another evening, enjoy black bean tacos with avocado, corn, and onions.
Snacks and other meals: Apple, almonds, orange, pumpkin seeds, celery with hummus, lentil soup with garlic, and a pear.
Weekly total: 30 different plants.
Week 2: The Mediterranean Vacation
Breakfast: Whole-wheat toast with avocado and tomatoes; figs and pistachios.
Lunch: Greek-inspired salad with cucumber, olives, garbanzo beans, onions, and oregano.
Dinner: Fish with eggplant, zucchini, peppers, and lentils. Another evening, cannellini bean soup with celery, carrots, and garlic.
Snacks and other meals: Grapes, pear, almonds, walnuts, strawberries, artichokes, arugula, quinoa, basil, lemon, pumpkin seeds, and cinnamon.
Weekly total: 30 different plants.
Week 3: The Airport
Breakfast: Overnight oats with banana, peanut butter, flax, and raspberries.
Lunch: Brown rice bowl with kale, soybeans, carrots, cabbage, and sesame.
Dinner: Chicken tacos with black beans, corn, tomatoes, avocado, and onions. Another evening, lentil and spinach soup.
Snacks and other meals: Apple, orange, almonds, pistachios, pear, walnuts, broccoli, peppers, quinoa, celery, garlic, and strawberries.
Weekly total: 30 different plants.
Week 4: The International Food Adventure
Breakfast: Yogurt with kiwi, mango, oats, sunflower seeds, and coconut.
Lunch: Brown rice and tofu bowl with bok choy, carrots, cabbage, peanuts, lime, and basil.
Dinner: Garbanzo and cauliflower curry with tomatoes, onions, garlic, ginger, turmeric, and cumin. Another evening, lentils with spinach.
Snacks and other meals: Pomegranate, cashews, apple, walnuts, pineapple, sweet potato, and sesame.
Weekly total: 30 different plants.
Does Eating 30 Plants a Week Improve Gut Health?
Again, The American Gut Project found an association between greater plant diversity and greater gut microbial diversity. It did not establish that 30 plants is a medically required threshold, or that everyone who reaches 30 will experience better health outcomes. We also know that gut health is influenced by many factors, including overall intake, medications, physical activity, and individual biology. For me, the value of this challenge is that it encourages people to explore a wider range of nutritious foods.
