How to Eat More Peanuts Daily

By: Jada Linton, RDN, LD

 

Do you sometimes have trouble figuring out what to eat during the week? Well here is your solution. I have put together options for including peanuts in your meals, at some point in your day! This plant forward guide will give you the needed protein to keep you satisfied for a longer period of time.

Have you ever wondered, what is the benefit of eating peanuts everyday? The American Heart Association has certified peanuts with the Heart- Check mark to make it easy to identify heart healthy foods.   In addition, scientific evidence suggests, but does not prove that eating 1.5 ounces per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

 Below you will find great options. Each day is balanced with a variety of delicious recipes including plant based & animal protein. Each of the recipes can be modified to suit your needs. i.e if you are vegan you can remove the chicken from the Honey Harvest Salad and add roasted peanuts. When you follow the links in the meal plan table, you will be taken to the recipe.

Peanuts are delicious, affordable, and tasty! Let’s see how you can incorporate peanuts into

your meals for a healthy variety of nutritious peanut powered protein.

Get your daily dose of peanuts  & peanut butter:

 

Monday

Tuesday

Wednesday

Thursday

Friday

1st Meal

Blueberry Peanut Smoothie

Peanut Butter Overnight Oats

 

Peanut Butter Apple Oatmeal Muffins

 

Apple Peanut Butter French Toast Roll-Ups

 Peanut Butter Cup Smoothie Bowl

2nd Meal

Honey Harvest Salad with Smoky Peanut Butter Chicken

 

 

Peanut Butter Turkey Satay

Grilled Peanut Butter and Jelly Chicken Wings

 

Marinated Halloumi with Summer Vegetables and Chipotle-Lime Peanut Sauce

Thai Peanut Butter Grilled Burgers

 

3rd Meal

30-Minute Vegan Peanut Butter Noodles

 

 

Rosemary Roasted Root Veggies with Peanuts and Pomegranates

 

Vegan Pumpkin Peanut Butter Soup

 

Strawberry Honey-Peanut Salad

 

Grilled Eggplant With Peanut Butter Teriyaki

 

4th Meal

Peanut Butter Bomb Cookies

 

 

Vegan Peanut Butter Chocolate Bars

 

 

No-Churn Peanut Butter Cookies and Cream Ice Cream

 

Peanut Butter Chocolate Chip Chickpea Cookie Dough

Fiery Peanut Butter Cupcakes

 

 

So, is it beneficial to eat peanuts every day?  The short answer is yes*.  You can have great health benefits from eating peanuts each day. Peanuts can be a great addition to a plant-forward lifestyle. 

 

Click here to learn more about plant-forward food options.

A great way to have a more plant-forward lifestyle is to check out the Mediterranean or Flexitarian eating style. Check them out here.

 To learn more about developing a balanced approach to eating, click here.

To learn more about plant-forward eating patterns and health benefits, click here.

To try out some of our delicious plant-forward recipes, click here.

 

* Consult with your physician or dietitian for your specific health needs.

 

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