The Plant Diversity Challenge: Can You Hit 30 This Week?

If there’s one habit almost every health expert agrees on (except for those carnivore and keto clowns), it’s this:

The more diverse your diet, the healthier your gut - and the longer your healthspan.

But what does that actually look like? And how do you fit 30 different plant foods into your week without overthinking it?

Today, we’re breaking down why plant diversity is the secret to a thriving microbiome, and sharing an easy blueprint to help you get there.

Why Plant Diversity Matters

You’ve probably heard the phrase “eat the rainbow”—and it’s not just marketing.

Every fruit, vegetable, legume, grain, nut, seed, herb, and spice contains unique fibers, polyphenols, and nutrients that feed different species of beneficial gut bacteria.

✅ More plant diversity = more microbial diversity.
✅ More microbial diversity = less inflammation, better metabolism, stronger immunity, and healthier aging.

In one large study, people who ate 30+ different plant foods per week had a significantly more diverse gut microbiome than those eating 10 or fewer.

This is the inspiration behind the Plant 30 Challenge—and why it’s become a cornerstone of modern longevity science.

How to Hit 30 Plants in a Week (Without Stressing)

You don’t need to be a chef or eat a different salad every meal. Small swaps and additions quickly add up.

Here’s a sample day to show how simple it can be:

Breakfast

• Oats (1)

• Chia seeds (2)

• Flax seeds (3)

• Walnuts (4)

• Blueberries (5)

• Banana (6)

Daily Total: 6 plants before 9am.

Lunch

• Quinoa (7)

• Chickpeas (8)

• Spinach (9)

• Tomato (10)

• Cucumber (11)

• Red onion (12)

• Parsley (13)

Dinner

• Brown rice (14)

• Black beans (15)

• Sweet potato (16)

• Avocado (17)

• Red cabbage (18)

• Cilantro (19)

Snack

• Carrot sticks (20)

• Olives (21)

• Apple (22)

That’s 22 unique plants in one day—and you didn’t even need anything fancy.

Pro Tips to Get to 30+

✅ Rotate your grains and legumes: Instead of rice or quinoa every day, try freekah or farro, swap black beans for lentils, chickpeas for butter beans. Easy.

✅ Mix nuts and seeds: A sprinkle here, a handful there - each counts toward your total.

✅ Use herbs generously: Parsley, basil, mint, cilantro all count.

✅ Buy frozen mixed veg: Budget-friendly, easy variety in one bag.

✅ Make trail mix: Dried fruit + nuts = 4–5 plants in one snack.

This Week’s Challenge

Track how many unique plants you eat in the next 7 days.

Can you hit 30? Can you hit 50?

Write them down in a note on your phone.
(And if you want to make it official, share your list on this Instagram tile below and tag us. 🌱)

Next week, we’ll explore The Top Plant-Based Foods for Brain Health.

Until then, remember:
Diversity isn’t just good for the planet - it’s good for your body, too.

Eat more plants, live more years.

Vegan Bowls

P.S. If you’ve been wanting to cook more plant-based meals—but didn’t know where to start—this is your sign.

Join our Live Better, Live Plant-Based Cooking School for just $49.95 (this week only—ends Monday!) You’ll get instant access to 50+ video lessons.