Hey, Dr. Brown here.

If you asked for the 30 Plants Tracker, here’s the simple version:

Your goal is not 30 servings.

It’s 30 different plants in one week.

That means fruits, vegetables, beans, lentils, nuts, seeds, whole grains, herbs, and spices all count.

Different plants feed different gut bacteria. So the more variety you eat, the more diverse your gut environment can become.

Here’s how to make it easy:

DAY 1: Add berries to breakfast Blueberries, strawberries, raspberries, or blackberries.

DAY 2: Add seeds Chia, flax, hemp, pumpkin, or sunflower seeds.

DAY 3: Add herbs Basil, parsley, cilantro, rosemary, thyme, or oregano.

DAY 4: Add beans or lentils Black beans, chickpeas, pinto beans, lentils, or edamame.

DAY 5: Add color Red peppers, carrots, purple cabbage, beets, spinach, or sweet potato.

DAY 6: Add nuts Walnuts, almonds, pistachios, pecans, or cashews.

DAY 7: Add spices Cinnamon, turmeric, ginger, garlic, cumin, paprika, or black pepper.

My favorite “easy wins”:

Add cinnamon to coffee.

Add chia to yogurt.

Add pumpkin seeds to a salad.

Use mixed greens instead of one lettuce.

Use salsa as a plant boost.