Introduction

Avocados, often hailed as a superfood, are not just for breakfast or guacamole. Their creamy texture and rich flavor make them a versatile ingredient for various lunch and dinner dishes. Packed with healthy fats, fiber, vitamins, and antioxidants, avocados can elevate your meals, making them both delicious and nutritious. Models are always asking which healthy food they can eat that fills them up and the answer is avocados! Here are some healthy lunch and dinner ideas that incorporate avocados.

Lunch Ideas with Avocados

1. Avocado Chicken Salad Wraps

Ingredients:

• 1 ripe avocado, mashed
• 1 cup cooked, shredded chicken breast
• 1/4 cup Greek yogurt
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Whole-grain wraps or lettuce leaves
• Mixed greens or spinach

Instructions:

1. In a bowl, mix the mashed avocado, shredded chicken, Greek yogurt, lemon juice, salt, and pepper.
2. Lay out the whole-grain wraps or lettuce leaves.
3. Spread the chicken avocado mixture evenly over the wraps or leaves.
4. Top with mixed greens or spinach.
5. Roll up the wraps or fold the leaves, and enjoy!

2. Quinoa Avocado Salad

Ingredients:

• 1 cup cooked quinoa
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup black beans, drained and rinsed
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, diced avocado, cherry tomatoes, black beans, red onion, and cilantro.
2. Drizzle with lime juice and season with salt and pepper.
3. Toss gently to combine.
4. Serve chilled or at room temperature.

3. Avocado and Hummus Sandwich

Ingredients:

• 2 slices whole-grain bread
• 1/2 ripe avocado, sliced
• 1/4 cup hummus
• 1 small cucumber, sliced
• Handful of alfalfa sprouts or microgreens
• Salt and pepper to taste

Instructions:

1. Spread hummus evenly on one slice of bread.
2. Layer the avocado slices on top of the hummus.
3. Add cucumber slices and sprouts or microgreens.
4. Season with salt and pepper.
5. Top with the second slice of bread, cut in half, and serve.

Dinner Ideas with Avocados

1. Avocado Stuffed Chicken Breast

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 ripe avocado, diced
• 1/2 cup cherry tomatoes, diced
• 1/4 cup shredded mozzarella cheese
• 1 tablespoon olive oil
• Salt, pepper, and Italian seasoning to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut a pocket in each chicken breast.
3. In a bowl, mix the diced avocado, cherry tomatoes, and mozzarella cheese.
4. Stuff each chicken breast with the avocado mixture.
5. Secure with toothpicks if necessary.
6. Heat olive oil in an oven-safe skillet over medium heat.
7. Sear the chicken breasts on both sides until golden brown.
8. Transfer the skillet to the oven and bake for 20-25 minutes or until the chicken is cooked through.
9. Serve with a side of steamed vegetables or a fresh salad.

2. Avocado Pasta

Ingredients:

• 8 oz whole-grain pasta
• 2 ripe avocados
• 1/4 cup fresh basil leaves
• 2 cloves garlic
• 1/4 cup grated Parmesan cheese
• Juice of 1 lemon
• 1/4 cup olive oil
• Salt and pepper to taste
• Cherry tomatoes and arugula for garnish

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.
2. In a food processor, combine the avocados, basil, garlic, Parmesan cheese, lemon juice, and olive oil. Blend until smooth.
3. Season with salt and pepper.
4. Toss the cooked pasta with the avocado sauce until well coated.
5. Serve topped with cherry tomatoes and arugula.

3. Grilled Salmon with Avocado Salsa

Ingredients:

• 2 salmon filets
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 ripe avocado, diced
• 1/2 cup cherry tomatoes, diced
• 1/4 cup red onion, finely chopped
• Juice of 1 lime
• 1/4 cup fresh cilantro, chopped

Instructions:

1. Preheat the grill to medium-high heat.
2. Brush the salmon filets with olive oil and season with salt and pepper.
3. Grill the salmon for 4-5 minutes per side or until it flakes easily with a fork.
4. In a bowl, combine the diced avocado, cherry tomatoes, red onion, lime juice, and cilantro to make the salsa.
5. Serve the grilled salmon topped with avocado salsa and a side of brown rice or quinoa.

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Conclusion

Incorporating avocados into your lunch and dinner meals is a delicious way to boost your intake of healthy fats, fiber, vitamins, and antioxidants. These recipes are easy to prepare, nutritious, and packed with flavor, making them perfect for anyone looking to eat healthier and look sexier without sacrificing taste. So, next time you’re planning your meals, reach for an avocado and enjoy its creamy goodness in a variety of dishes.

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Author: Danielle N. Mott