Food
Plant Variety Builder
Discover the range of plant foods you already eat and find simple ways to widen it. Add variety to familiar meals without redesigning your whole diet.
Free printable PDF
What could you notice?
Which plant foods appear naturally in your week and where you tend to repeat the same choices. You may discover that toppings, mixed ingredients and small changes to your shopping add variety with little extra preparation.
How to use it
Start by listing the plant foods you already eat regularly. Include vegetables, fruit, legumes, whole grains, nuts, seeds, herbs and spices.
Choose a realistic increase and a few easy ways to add variety to meals you already eat.
Across the week, record each different plant food once. Repeated foods still contribute to your diet; they simply do not add another entry.
Review what was easy, where your choices were repetitive and what you would like to try next week.
YOUR NEXT SMALL SHIFT
Look for a pattern.
Choose one experiment.
Choose one addition or rotation for your next shop: a different bean, another vegetable, mixed seeds or a herb you rarely use. Decide which familiar meal it will go into so the idea becomes easy to try.
At a glance
Format
Printable PDF
Best used for
Noticing sleep patterns over time
Created by
Dr. Saartje Jooris | The Health Shift
An educational tool for reflection. It does not diagnose a condition.
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