Avocado Meal Inspiration: 7 Ways in 7 Days

by Barbara Ruhs, MS, RDN

Last Updated: April 28, 2021

Fresh avocados are heart-healthy fruits that can fit into a variety of eating styles that ultimately help you increase your intake of fruits and vegetables. Eating more fruits and vegetables is the single most important action people can take at all ages and stages of life to improve overall health and wellbeing (1). Most people eat fruits and vegetables one time each day and are falling short of recommendations, according to the latest State of the Plate: America’s Fruit & Vegetable Consumption Trends research, which was released in February 2021 by the Produce for Better Health Foundation. The Dietary Guidelines recommends an average intake of 2-1/2 cups of vegetables and 2 cups of fruits per day (2,3).

Avocados are a nutrient-dense, versatile fruit that can be eaten alone or used in a variety of tasty recipes. Avocados contain good fats and nearly 20 vitamins and minerals. This simple and fun meal plan below is intended to inspire you to consider a variety of different ways to include avocados. Here is the lineup:
  1. Day 1 – Super Salads.
    You can always feel good adding avocados to your salad as they are rich and full of flavor. Avocados are also the perfect creamy ingredient to make this delicious Avocado Ranch Dressing with 3g of fat and 45 calories per serving from Kroger Dietitians Recipe Book:

    Avocado Ranch Dressing
    • 1 Avocado From Mexico, cubed
    • 3/4 cup Greek yogurt
    • 1 TB Lemon juice
    • 1 tsp Apple cider vinegar
    • 1 Clove of garlic, minced
    • 1/4 tsp each Dried parsley, dill, chives
    • Salt and pepper to taste
  2. Day 2 – Taco Tuesdays
    Taco Tuesday is a great way to add in fresh fruits and vegetables by using the taco shell, tortilla, or wrap as a vessel. Get creative and think outside the taco and make a veggie-filled taco salad instead! Want a dessert taco? Make an avocado chocolate mousse to top your strawberry stuffed taco. Want spicy? Make a spicy avocado crema. Here’s another idea for switching up your Taco Tuesday: Avocado Chicken Lettuce Wraps.
  3. Day 3 – Toast Anytime
    Avocado toast offers endless opportunities to innovate with your taste buds. Starting with a freshly toasted whole grain bread topped with mashed and ripe fresh avocados allows you to begin with a blank canvas. Double up with more fruits and vegetables by topping your avo-toast with fresh berries or chopped tomatoes. Better yet, avocado toast with roasted pistachios, raw honey, and a pinch of sea salt is an energy-dense breakfast that holds all the flavor. Add this to your next meal or snack!
  4. Day 4 – Simply Satisfying Avocado “Bowls”
    Nothing could be more satisfying than using half of your avocado as an edible bowl! Try these Snackin' Avocado Scoops. Once the avocado is cut in half, mash the inside and mix with seasonings, lemon or lime, and extra virgin olive oil. Once mixed well, top with your favorite fillings, including tuna, rotisserie chicken, egg, or salsa. It’s a party in a bowl!
  5. Day 5 – Recipe “Try” Day – Dare to Be Different
    In addition to guacamole, salads, sandwiches, and tacos, did you know that avocados can also be added to fruit salad, smoothies, or brownies? Or why not try making stuffed pepper “tacos” by using bell peppers in place of a taco shell and loading it up with freshly chopped avocados or a dreamy guacamole? Try this unbelievably easy Avocado Berry Bowl for your next breakfast as a way to switch up your breakfast.
  6. Day 6 – Avocado Swap or Toppings
    Mashed avocado (or guacamole) can be used as a creamy (delicious) base to make deli salads such as chicken, tuna, potato, and egg salad. And if you haven’t filled deviled eggs with guacamole, put it on your shopping list today. It’s a time-saving hack that the whole family will love.
  7. Day 7 – Guac’ On!
    Last but not least, one of our favorite ways to enjoy avocados is in guacamole. Make traditional guacamole with 5-simple ingredients, including avocados, onion, cilantro, jalapeno pepper, and lime juice. Have fun and mix in some of your other favorite ingredients, such as pistachios, tomatoes, pomegranate, arils, or black beans. Try this hot Mango Serrano Guacamole for your next grill-out.

For more avocado recipe inspiration, visit AvocadosFromMexico.com.

References:
  1. Produce for Better Health Foundation. 2020 State of the Plate Report - January 2021 https://fruitsandveggies.org/wp-content/uploads/2021/03/2020-PBH-State-Of-The-Plate-Key-Messages_Supporting-Data-Points_FINAL.03.05.21.pdf; U.S. Department of Agriculture. 2020-25 Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf (see page 20).
  2. State of the Plate: America’s Fruit & Vegetable Consumption Trends https://fruitsandveggies.org/wp-content/uploads/2021/03/2020-PBH-State-Of-The-Plate-Key-Messages_Supporting-Data-Points_FINAL.03.05.21.pdf
  3. Harvard School of Public Health https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Barbara Ruhs, MS, RDN

Barbara Ruhs, MS, RDN

An avid avocado-eater and guacamole-lover, Barb is the Registered Dietitian/Nutritionist for Avocados From Mexico. She is a former retail dietitian who believes the best place to learn about nutrition is in the aisles of the supermarket. A lifelong tennis player and competitive athlete, she was a sports nutritionist for Harvard University before moving to the southwest. Her philosophy on food is simple – enjoy what you eat, prepare food with love and add avocados to everything!