Most of us know we should eat more vegetables. The CDC recommends 2–3 cups of vegetables per day for adults — but surveys consistently show that only about 1 in 10 Americans actually hits that target.

It's not a knowledge problem. Most people know vegetables are good for them. It's a logistics problem: fresh vegetables require shopping, prep, and cooking. They go bad quickly. Not everyone loves the taste. And fitting two cups of broccoli into a typical day alongside work, family, and everything else is just... hard.

Here are eight strategies that actually work — starting with the easiest one.

1. Add Vegetable Powder to Your Morning Smoothie

If you already drink a morning smoothie, this takes five seconds: add one teaspoon of vegetable powder. A teaspoon of KOYAH Spinach or Broccoli Powder blends in completely, adds the nutritional equivalent of a full serving of vegetables, and doesn't noticeably affect the flavor if you're blending with fruit.

This is the single highest-return vegetable habit you can build. It requires no shopping, no prep, no cleanup, and it works even on your worst days.

2. Batch-Prep One Vegetable Per Week

Sunday meal prep doesn't have to mean preparing every meal for the week. Just pick one vegetable and roast a big batch: broccoli, cauliflower, sweet potatoes, Brussels sprouts. Roasted vegetables store well for 4–5 days and can go into bowls, wraps, eggs, or eaten straight from the fridge. One cooking session, five days of easy access.

3. Make Vegetables the Default, Not the Afterthought

Most people build their meals around protein and starch, then add vegetables if there's room. Try flipping it: choose your vegetable first, then build the rest of the meal around it. This small mental shift makes vegetables central rather than optional.

4. Keep Vegetables at Eye Level in the Fridge

We eat what we see. Studies on behavior change consistently show that proximity and visibility drive food choices more than willpower does. Put your vegetables in a transparent container at eye level in the fridge. Put the chips on the high shelf. The difference is real.

5. Double the Vegetables in Any Recipe You Already Make

Whatever you're making tonight — pasta, stir-fry, soup, scrambled eggs — double the vegetable portion. This works because it doesn't require adding a new food to your diet, just more of something you're already cooking. Over time, the higher vegetable ratio becomes the new normal.

6. Add a Handful of Greens to Whatever You're Blending

If you make soups, sauces, or smoothies in a blender, add a handful of spinach, kale, or a scoop of greens powder before blending. A blended soup that starts with a full cup of spinach tastes the same as one without it — and delivers significantly more nutrition. The greens disappear completely into the flavor of the finished dish.

7. Keep Frozen Vegetables Stocked

Frozen vegetables are one of the most underrated nutrition tools available. They're typically frozen at peak ripeness (preserving nutrients), they last months, they require no prep, and they cook in minutes. Frozen peas, edamame, spinach, broccoli, and mixed vegetables are the backbone of fast, nutritious meals. Stock them and use them freely.

8. Eat Vegetables You Actually Enjoy

This sounds obvious but it's where most healthy eating advice breaks down. If you hate raw kale, don't eat raw kale. Find the preparation method or the vegetable variety that you genuinely look forward to. Roasted carrots, crispy Brussels sprouts, sautéed zucchini with garlic, cucumber and hummus — there is a form of vegetables that you enjoy. Find it and eat a lot of it.

The Common Thread

Every strategy above reduces friction. The reason most of us don't eat enough vegetables isn't lack of desire — it's that vegetables require effort, and effort creates resistance. The best vegetable habits are the ones that remove barriers rather than add them.

Vegetable powder is the lowest-friction option on this list. A teaspoon in a smoothie or a cup of soup, every day, consistently — that's a full serving of organic produce with near-zero effort. It doesn't replace a diet rich in whole vegetables, but it's one of the most reliable ways to raise your baseline when life gets busy.

Small consistent habits, compounded daily, produce meaningful results over time.