Free guide
The greens rotation
Most people who eat greens eat the same one, all year. This is a four-week rotation that changes that without taking anything off your plate. It asks you to add variety, not to give up a single thing you like. Print it, stick it on the fridge, and let it pick for you on the days you cannot be bothered to decide.
How to use it
One week, one group. Buy from that row, use it however you already cook, and move on to the next row the following week. After four weeks you start again at the top. If a week gets away from you, do not restart, just carry on from wherever the fridge door says you were. This is a rhythm, not a rule.
Four weeks
The rotation
- Week 1 — the cabbage family. Kale, cabbage, collard greens, arugula. Sturdy enough to cook: shred them into a pan with oil and salt, or roast them alongside whatever is already going in the oven.
- Week 2 — the lettuce family. Romaine, butter lettuce, endive, radicchio, dandelion greens. These want to stay raw and cold. Dress them just before eating so they keep their crunch.
- Week 3 — the carrot and celery family. Celery, celery leaves, carrot tops, parsley, cilantro, fennel fronds. Half of these usually get thrown away. Chop them fine and treat them as a herb: over eggs, stirred through rice, folded into a dressing.
- Week 4 — the spinach and chard family. Spinach, swiss chard, beet greens. They cook down to almost nothing in a minute, so add them at the very end, to a soup, a pan, or a plate of pasta.
You do not need every item in a row. One from each week, four weeks running, is the whole exercise.
Two things tend to happen. Your shopping gets less repetitive, and you find one or two greens you actually look forward to. That second one matters more than the first.
Client stories describe individual personal experiences, not guarantees. ML Wellness Coach offers nutrition and wellness coaching — it does not diagnose, treat, or cure any condition and is not a substitute for medical care. If you take medication or have a medical concern, please consult your doctor before making changes.
The rhythm is the point
A weekly window you shop for, cook from, and then change. Four weeks of this is a way to feel that rhythm before deciding anything. If it suits you, a free 30-minute discovery call is the easiest next step.