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Whole-Day Meals: 15 Healthy and Unique Avocado Recipes

Whole-Day Meals: 15 Healthy and Unique Avocado Recipes

Avocados are not only full of vitamins and minerals but they are high in protein and low in saturated fats. This makes them an amazing superfood that can be incorporated into your diet easily. The versatile nature of the avocado means that there are plenty of avocado recipes out there from main meals to desserts, which gives you a way to sneak this wonderful fruit into your everyday diet. Although it’s delicious raw, avocado can be cooked and even substituted for butter in cakes to give you a healthier alternative.

Here are some great, healthy avocado recipes that you can make for any meal of the day from breakfast to dessert. Getting an avocado into your diet daily will bring great benefits and, of course, delicious meals.

If you want to get the most out of this superfood, don’t forget to read these related articles:

10 Health Benefits Of Avocado

Avocado Nutrition Facts: 6 Surprising Things You Didn’t Know

4 Powerful Ways to Ripen Avocados Quickly (+Extra Tips)

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How To Make Natural Avocado Face Masks

Breakfast

5133f77bd9127e3d22007b79._w.540_s.fit_
    via The Kitchn

    1. Avocado and Egg in a Hole

    If you want your toast to have more impact in the morning then try this delicious recipe. With egg, avocado, cheese and bread, you can’t say you won’t be set up for the rest of the day after this!

    2. Avocado and Egg Breakfast Pizza

    Pizza for breakfast might not be everyone’s cup of tea but this will give you a great punch of energy in the morning. Using naan bread, this combination of eggs and avocado will give you a delicious start to your morning and keep you going until lunchtime.

    3. Avocado Buckwheat Pancakes

    Love pancakes for breakfast? This is a great recipe using avocados and buckwheat making them a super healthy breakfast option. Buckwheat contains many vitamins and minerals, packed full of antioxidants, high in fibre and is a great digestible protein.

    Lunch

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    green-goddess-grilled-cheese-side
      via Taste Spotting

      4. Avocado Hummus

      Avocado makes a great addition to chickpeas when making your own hummus. Not only does it add a creamy texture but it tastes amazing too. This is so quick and easy to make and creates a healthy lunch when teamed with raw vegetables.

      5. Avocado Devil Eggs

      These are super easy to make and delicious to boot! Egg and avocado make the best combination so why not spice them up a bit by making these deviled eggs. You can also add some cayenne pepper or tabasco if you want a bit more of a kick at lunchtime.

      6. Avocado Grilled Cheese Sandwich

      Want to add a bit of extra excitement to your grilled cheese sandwich? This recipe uses avocado and spinach to boost the amount of nutrients per mouthful. Use together with whole grain bread. This is a great alternative to your usual boring sandwich.

      Dinner

      avacado recipes mac and cheese
        via Two Peas and Their Pod

        7. Avocado Mac and Cheese

        If you want to make your mac and cheese a bit more exciting (and healthy) then adding avocado will give you just that. This recipe will take you 30 minutes max to prepare and cook so it’s a great quick meal to make without spending too much time. This will be a hit with everyone!

        8. Butternut Squash and Avocado Salad

        Whether eaten as a main or a side dish, this hearty salad will guarantee to be delicious as well as fill you up nicely. The slow-burning carbs of the butternut squash with the richly nutrient avocado will leave you feeling nicely satisfied. Adding chicken or steak will compliment it well for a lovely, healthy dinner option.

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        9. Guacamole Stuffed Chicken Breast

        Guacamole doesn’t just have to be a dip for your nachos. Try stuffing it into chicken breasts for a delicious and healthy twist for your dinner. This recipe is easy although a little time-consuming but completely worth it.

        Desserts and Snacks

        avocado recipes mug cake
          via kirbiecravings.com

          10. Avocado Mug Cake

          Either as a dessert or a snack, this is incredibly easy to make and is ready in 5 minutes! An avocado mug cake is a great healthy alternative to other mug cakes. All you need is a few simple ingredients, a mug and a microwave.

          11. Coconut Avocado Ice Cream

          Such a healthy alternative and packed full of nutrients that regular ice cream just doesn’t have. Avocado is perfect for this recipe as its naturally creamy texture substitutes for the heavy cream. It goes wonderfully with chocolate sauce to make the ultimate dessert.

          12. Easy Avocado Chocolate Mousse

          Not only is this healthier than your average chocolate pudding; it is ridiculously easy to make and requires no cooking time whatsoever. Just make it and pop it in the fridge ready for dessert time.

          Drinks

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          Avacado Recipes Pinapple Smoothie
            via bethenny.com

            13. Pineapple and Avocado Smoothie

            If you want that health kick in the morning or any time of the day, this is a really quick and easy smoothie to make. With only 4 ingredients, it’s packed full of goodness with just the right amount of sweetness to start you off.

            14. Avocado Chocolate Smoothie

            This is a great one for the kids—so smooth and creamy without the taste of avocado and packed full of 20 nutrients that will be super healthy for them at the same time! Use them as desserts or snacks to give them a healthy treat.

            15. Creamy Strawberry Avocado Smoothie

            Not only does this taste great but it looks really pretty so a great hit with friends or family including the kids. Since it’s packed full of needed nutrients it makes a great post-workout drink that will replenish your muscles and set you up for the rest of the day.

            Featured photo credit: zi3000 via shutterstock.com

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            Last Updated on August 15, 2018

            7 Amazing Things That Will Happen When You Do Plank Every Day

            7 Amazing Things That Will Happen When You Do Plank Every Day

            Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

            Video Summary

            Why is it important to train up our core strength?

            There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

            This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

            Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

            In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

            One Exercise, multiple benefits

            There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

            By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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            When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

            Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

            In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

            What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

            What will happen when you start doing planks every day

              1. You’ll improve core definition and performance: 

              Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

              • Transverse abdominis: increased ability to lift heavier weights.
              • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
              • Oblique muscles: improved capacity for stable side-bending and waist-twisting
              • Glutes: a supported back and a strong, shapely booty.

              2. You’ll decrease your risk of injury in the back and spinal column

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                Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                3. You’ll experience an increased boost to your overall metabolism

                  Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                  4. You’ll significantly improve your posture

                    Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                    A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                    A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                    On top of everything, someone with good posture looks better, healthier, and more confident.

                    5. You’ll improve overall balance

                      Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                      6. You’ll become more flexible than ever before

                        Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                        7. You’ll witness mental benefits

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                          Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                          How to hold a plank position

                          1. Get into pushup position on the floor.
                          2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                          3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                          4. Your head is relaxed and you should be looking at the floor.
                          5. Hold the position for as long as you can.
                          6. Remember to breathe. Inhale and exhale slowly and steadily.
                          7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                          Watch the video if you have any doubt!

                          Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                            How to improve your plank time gradually

                            1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                            2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                            3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                            Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                            Who Should Be Cautious Doing The Plank?

                            You need to be cautious doing Planking exercises if any of these risks apply to you:

                            • Prolapse
                            • After prolapse surgery
                            • Pelvic pain conditions
                            • Weak or poorly functioning pelvic floor muscles
                            • Previous childbirth
                            • Overweight

                            Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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