Veg Rules - 3 Part Series #2: Health Benefits

Esther Parker
Feb 17
3 min read

Oooh mama, I could talk about cost saving all day! But I did that already in Blog #1. If that one got you thinking about cost savings — awesome! Now let’s talk about health benefits that stretch beyond your wallet: vitality, digestion, immune support, and long-term wellbeing. Plus, two veggie lunches that beat common meat-based or takeaway options for nutrition and price.

I feel like we are told these things a lot. If you are already a teeny bit interested in health, your algorithm is already full of people telling you all the wonderful health benefits of eating veg. It's not that sexy to be honest, but it's true - the more veg you can sneak into your day, the better your skin, gut, mood, muscles, and longevity is going to be. Actually, that is kinda sexy.

Why Vegetables Are Health Heroes

Vegetables are packed with:

Fibre: promotes digestion, helps blood sugar control
Vitamins & Minerals: like A, C, K, folate, potassium
Phytonutrients: antioxidants that protect cells
Low energy density: more food for fewer calories

Australian Dietary Guidelines recommend at least 5 serves of veg daily — many Aussies fall short. Veggies help us feel full. They load us up with fibre so we poop well and reduce our risk of bowel and other digestive cancers. They are loaded with nutrients for brain/mood support and energy. The minerals and vitamins are essential cofactors (chemical helpers) to help us unlock the energy from our food. Eating meat? Good! Just add more veg to go with it, to help ensure the protein goes to the places you want it to go. Can't get those abs without vitamins and minerals, baby.

In the last blog, I gave you two dinner ideas. This time, let's try adding more veg to your lunches, so you can start getting the energy and digestive benefits today! Not to mention, by not buying your lunch - money saving too! Sorry, I just can't help myself.

Lunch Recipe #1 — Rainbow Vegie Wrap (Serves 1)

Why it’s healthy (& cheap): Loads of crunchy veg, plant protein from hummus; ~300–400 kj more balanced than a meat sandwich.

Est. cost: ~$3

Ingredients

Wholegrain wrap
2 tbsp hummus
Handful spinach
Shredded carrot, cucumber ribbons
Red capsicum strips
¼ avocado (optional)
Lemon juice + pepper

Method

Spread hummus on wrap.
Pile on veg and avocado.
Squeeze lemon, season with pepper.
Roll and enjoy.

Nutrition win: High in fibre, vitamins, good fats; lighter than cold cuts and mayo heavy sandwiches.

Cost comparison: A ham & cheese sandwich from a café can cost $10–$15 and be higher in saturated fat and sodium with lower fibre.

Lunch Recipe #2 — Mighty Lentil & Veg Salad (Serves 2)

Why it’s healthy & cheap: Lentils are a nutrient-dense, inexpensive plant protein; big on fibre and iron.

Est. cost: ~$6 total ($3/serve)

Ingredients

1 cup cooked lentils (from ½ cup dried)
1 carrot, grated
½ red onion, diced
1 cup cucumber chunks
Handful parsley or coriander
2 tbsp olive oil + lemon juice
Salt + pepper

Method

Toss all ingredients in bowl.
Drizzle with olive oil, lemon, season.
Serve chilled or at room temp.

Cost comparison: Chicken Caesar salad from a café might cost $15–$20 and still be lower in veg variety and fibre.

Health Highlights of These Meals

Fibre: keeps you full, helps gut health
Healthy fats (avocado/olive oil): heart-healthy
Low sodium & saturated fat: compared to deli meats or takeaway meals
Phytonutrients: from brightly coloured veg

Tips to Boost Lunchtime Veg

Ok, so you don't have to have the vego-meals above. What about just adding in more veg to your day? Try these ideas:

Prep veggies ahead (cut carrots, capsicum, cucumbers)
Keep washed greens in the fridge
Use frozen peas/corn in salads
Add legumes to soups/stir-ins
Make dressings at home (cheaper + less sugar/salt)

Veggie vs Takeaway: Quick Cost & Health Snapshot

Lunch Option	Est. Cost	Fibre	Sodium	Sat Fat
Veggie Wrap	~$4–$5	High	Low	Low
Café Sandwich	~$8–$12	Low	High	Medium
Lentil Salad	~$3/serve	Very High	Low	Low
Takeaway Salad with Chicken	~$15–$20	Medium	High	Medium