30 Plants a Week: The Champneys Way

Gut health has become a hot topic, and the goal of hitting 30 plant points a week is gaining traction as the new "five-a-day" rule. But where did the magic number 30 come from?

Champneys’ Senior Nutritionist, Becki Hawkins dives into the research, the importance of plant points for your health, and how Champneys can help you hit this goal with simple and delicious tips.

Why 30 Plant Points?

The concept of dietary diversity and its link to gut health has been gaining attention since the early 2000s, but it was a groundbreaking study in 2018 that really brought the idea into focus. The American Gut Microbiome Study analysed stool samples from over 10,000 people across 45 countries and found that those who ate 30 or more different plant-based foods per week had a more diverse microbiome than those who ate fewer. 

Why is this important?

A diverse microbiome is linked to lower risks of obesity, type 2 diabetes, and even age-related diseases like Alzheimer’s.
So, why 30 plants? Research shows that eating a variety of plant-based foods nurtures a wider array of beneficial bacteria in your gut, contributing to overall wellness.

What Counts as a Plant Point?

To hit your 30 plant points, it’s not just fruits and veggies! Here's a breakdown:

• Fruits and Vegetables: Each different fruit or vegetable counts as 1 plant point. And different varieties count too (think iceberg vs. romaine lettuce). If you have the same fruit multiple times, it still counts as one.
• Whole Grains: Quinoa, brown rice, oats, and whole grain pasta or bread all earn 1 plant point each. (Refined grains e.g. white bread and pasta don’t count.)
• Pulses & Legumes: Beans, chickpeas, lentils – they each count as 1 point.
• Nuts and Seeds: Almonds, walnuts, cashews, chia seeds, and more count as 1 point.
• Herbs & Spices: Yes, these are plants too! Each herb or spice counts as a ¼ point, since we typically eat them in smaller amounts.

How Much Should I Eat?

Each different plant-based food counts as one point, regardless of portion size. But for fruits and veggies, a portion is typically around 80g. You don’t need to go overboard on portion sizes to meet your 30-point target – it’s all about variety!

Is 30 Plant Points Realistic?

While 30 different plant-based foods a week may sound like a lot, it’s totally achievable when you factor in all the wholegrains, herbs, and nuts you can include. For example, we have a delicious dinner recipes coming up for you that packs 7 plant points into just one plate! Try starting by tracking how many plant-based foods you already eat, then aim to add just five new plant points per week until you reach the big 30!

How to Boost Your Plant Diversity – Champneys Style

Don’t worry, we’ve got you covered. You don’t need to make drastic changes to your diet. Here are 10 easy tips to help you hit your plant points without even thinking about it:

1. Switch up your breakfast: Try a savoury, protein-packed dish like our Mediterranean Frittata – it’s full of veggies and healthy fats to fuel your day.
2. Grab a green smoothie after your workout: Grab a Green Smoothie from our Spa Cafés or blend your own with spinach, kale, avocado, apple and lime plus plant-based protein for an easy nutrient boost.
3. Whip up Champneys Bliss Balls: Packed with nuts, seeds, and dried fruits, these on-the-go snacks are a perfect way to up your plant points.
4. Big batch veggie soups: Make a hearty soup like sweet potato, coconut, and coriander from the Champneys Cookbook. It’s easy, filling, and plant-packed!
5. Follow the Champneys Portion Plate structure: For every main meal, aim for half your plate to be filled with brightly coloured, non-starchy veggies. Simple, balanced, and full of plant goodness.
6. Veggie-based starter: Add a refreshing veggie starter to your dinner, like our beetroot, apple, and spinach salad with hazelnuts and goat’s cheese dressing.
7. Snack smart: Choose plant-based snacks like natural popcorn, 70%+ cocoa dark chocolate, and a handful of almonds or walnuts. Satisfying and full of plant points.
8. Sneak veggies into every meal: Throw extra veggies into your sandwich, omelette, pasta sauce, stir-fry, or even smoothies. It’s a sneaky way to rack up plant points without extra effort.
9. Go for plant-based proteins: Include lentils, chickpeas, quinoa, or tofu in your meals. E.g. spaghetti Bolognese made with 50% lean turkey mince and 50% chickpeas, or how about a midweek family meal of chicken curry, with just a little less chicken and some lentils, butternut squash, cauliflower and spinach. Natural plant proteins are nutrient-rich and give your plant point count a big boost.
10. Experiment with Plant-Based Dips: Houmous, guacamole, or tzatziki are delicious ways to add more plant points to your meals Try our edamame, mint and miso dip for a twist and pair with veggie sticks or whole grain crackers.

A Plant-Powered Recipe to Try

For a meal that’s both nourishing and packed with the power of 7 plant points, try this exclusive recipe:

Grilled Salmon with Creamy Pea & Avocado Puree, Brown Rice Noodles, and Roasted Rainbow Veg

Ingredients (Per Serving):

• 1 salmon fillet
• 3 tbsp peas (frozen is fine)
• Half an avocado
• 1 tbsp coconut yogurt alternative
• Fresh herbs of choice (basil, chives, coriander)
• Zest of 1 lemon
• 50g brown rice noodles (dry weight)
• Veg of choice for roasting: red pepper, red onion, carrot ribbons, etc.

Method:

1. Preheat the grill to 180°C. Season the salmon and grill for 6-8 minutes skin-side up, then flip and grill for another 6-8 minutes.
2. Prep the veggies, place on a baking tray, lightly spray with olive oil, and roast at 200°C for 20 minutes until tender.
3. Steam peas for 5-6 minutes, then blend with avocado, coconut yogurt, and herbs to make a creamy puree.
4. Cook rice noodles according to package instructions.
5. Plate everything beautifully (or just throw it on if you’re not into food styling!) and enjoy!

Pro Tip: This meal is a perfect example of how easy it can be to load your plate with plants and boost your gut health while eating something delicious.

The Takeaway

Gut health isn’t all about hitting a specific number, but aiming for 30 plant points a week is a great way to diversify your diet and nurture your microbiome. Start small, gradually increase your plant diversity, and remember – consistency is key!

Ready to embrace the power of plants? Grab a copy of our Champneys Cookbook: Food for Wellness for more plant-based recipes that make meeting your 30-point goal a breeze!