Attach vegetables to familiar dishes
Frozen mixed vegetables in khichdi, spinach in omelettes, grated carrot in sandwiches, and extra onions and tomatoes in scrambled eggs count. Palatability keeps the habit alive. A salad you dread three nights a week will not.
Tactics that survive a busy kitchen
- Keep frozen peas, corn, and mixed veg for nights you will not chop.
- Roast a tray of cauliflower or sweet potato twice a week.
- Blend cooked vegetables into sauces if texture is the blocker.
Fiber needs a gradual increase
Jumping from almost no vegetables to huge salads can cause bloating. Add a little, drink water, and give your gut a week. If you have digestive disease, follow the plan from your clinician rather than generic fiber targets.
