Midweek Boost: Easy Ways to Add More Fruits and Veggies to Every Meal

You’ve made it to midweek in the Week 4 Challenge — great job! This week’s focus is all about filling your plate with real, colorful foods that give you energy and make your meals naturally more satisfying. Instead of worrying about what to cut out, we’re adding in the good stuff — fruits and vegetables! If you aren’t sure what I’m talking about, click here.

Here are some simple, delicious ways to get those two servings of fruits or veggies with each meal — no complicated recipes required. This is one of my favorite weeks. This is a week full of eating all sorts of delicious foods rather than a list of what not to eat.

Breakfast: Start Fresh

Smoothie Shortcut: Toss a handful of spinach or kale into your favorite smoothie — you won’t even taste it. Add berries, a banana, and a splash of milk or yogurt.
Fruit-Topped Everything: Add sliced fruit to oatmeal, cereal, or yogurt bowls. Apples, peaches, and frozen berries all work beautifully.
Veggie Egg Scramble: Mix chopped peppers, onions, or spinach into scrambled eggs or omelets.
Grab-and-Go: Keep washed grapes, mini oranges, or apple slices ready for those mornings that run a little late (we’ve all been there!).

Lunch: Pack the Color

Sandwich Upgrade: Add lettuce, tomato, cucumber, or avocado to any sandwich. It instantly looks fresher and tastes better.
Soup and Salad Combo: Pair your sandwich with a side salad or a cup of veggie-packed soup.
Wrap It Up: Use large romaine leaves or whole-wheat wraps and fill with chicken, hummus, and chopped veggies.
Snack Plate Lunch: Think grown-up lunchable — whole-grain crackers, cheese, cherry tomatoes, sliced peppers, and apple wedges.

Dinner: Make Veggies the Star

Double the Veggies: When you make pasta, stir in extra veggies like broccoli, mushrooms, or zucchini.
Sheet Pan Magic: Roast a mix of veggies (carrots, cauliflower, peppers) with olive oil and seasonings while you cook the main dish.
Swap the Side: Try mashed sweet potatoes, roasted Brussels sprouts, or a big side salad instead of bread or fries.
Fruit for Dessert: Fresh pineapple, berries, or baked apples make a sweet, healthy finish.

Bonus Tips for Success

Keep pre-cut veggies in the fridge so it’s easy to grab a handful for snacking or cooking.
Use frozen fruits and veggies — they’re just as nutritious and save tons of time.
Add fruits and vegetables to meals you already love — tacos, stir-fries, pasta, and even pizza can all handle a veggie boost.
Celebrate small wins — even one extra serving a day makes a difference!

Real-Life Reminder

This challenge isn’t about perfection — it’s about building new habits that make healthy eating feel doable for your busy life. When you fill your plate with colorful, real food, you’re giving your body the fuel it needs to juggle everything you do every day. I invite you to explore our recipe index if you are looking for new recipes to try.

So, keep going — you’ve got this!

What’s one creative way you’ve added fruits or veggies this week? Share it with the group — your ideas might be just what another mom needs!

What Next?

If you have any questions or a story about your challenge week progress you want to share with our readers, go ahead and drop a note in the comments below or you can come on over to our Juggling Real Food and Life Community group over on Facebook. We would also love to hear if you discover any new fruit or vegetable favorites this week.