The PLANT
BASED Diet

Learn more about the plant based diet,
what a plant based diet is, and how
avocados can make a great addition to
your favorite plant based meal!

What is the plant based diet?

A plant based diet is a diet that focuses on food that comes from plants.
There are two types of plant based diets:

Diets that contain exclusively plant based foods and zero animal products.

Diets that are mostly focused on plants, but do not exclude animal products entirely.

We will focus on the first type — which is what most people are referring to when discussing plant based diets.

Plant Based Diet Food List

Those following a plant based diet typically eat anything that originates from plants and
are without animal products. Most people focus on whole foods from nature, such as:

All kinds of
vegetables and
tubers
(e.g. Broccoli, peppers,
corn, broccoli, potatoes,
carrots, beets, etc.)

All kinds of fruit
(e.g., Avocados,
bananas, mangos,
berries, etc.)

GRAINS
(e.g., oats, wheat,
rice, quinoa, etc.)

Beans, legumes,
and pulses

Plant based
protein sources
(e.g., Tofu,
tempeh, etc.)

Plant based
kinds of milk
(e.g., Oat, almond,
coconut, etc.)

Due to the rise in popularity of plant based diets, there is now a wide range of products
found in grocery stores.

How do avocados fit
into plant based diets?

As avocados come from a plant, they can be included in the plant based diet. As well as
helping to swap animal products, avocados come with a wide range of nutritional benefits.
Avocados area good source of fiber, low in carbs — and contain almost 20 important
vitamins, minerals, and phytonutrients. They also contribute good fats to the diet, which help
the body to absorb fat-soluble vitamins without raising LDL cholesterol levels.

Plant Based Diet Recipes

Cooking without animal products can take a bit of getting used to. It's important to balance
the macronutrients in meals to ensure adequate intakes. Always consult with your doctor
before making changes to your diet.

If you're struggling for ideas, here are some of our favorite plant based recipes to inspire you:

PLANT BASED BREAKFAST

SPICY MANGO LIME
AVOCADO TOAST

This variation on the classic avocado toast adds a tropical twist to your breakfast. The whole grain bread contributes additional fiber which, according to the U.S. Department of Agriculture’s Choose My Plate, consuming whole grains as part of a healthy diet may reduce the risk of heart disease.

VIEW RECIPE

PLANT BASED LUNCH

AVOCADO BLACK BEAN
QUINOA BOWL

Low in saturated fat, this lunch bowl is both tasty and satisfying. As well as the avocado, it contains five different vegetables to provide an array of vitamins and minerals. The black beans and quinoa add protein to the bowl, making it a nutritionally balanced choice. This recipe contributes 96mg of Calcium, 5mg of Iron, and 720mg of Potassium.

VIEW RECIPE

PLANT BASED DINNER

AVOCADO BEET SALAD

Since beets, and avocados are both in season year-round this is a good dinner recipe any time of the year for those following a plant based diet. This recipe contributes 35mg of Calcium, 1mg of Iron, and 730mg of Potassium.

VIEW RECIPE

PLANT BASED DESSERT

TROPICAL AVOCADO
"NICE" CREAM

As it contains dairy products, ice cream is not considered plant based. But this recipe, loaded with fruit, gives you a delicious, plant based alternative. Some plant based followers do not eat honey, but this can easily be switched out for maple or agave syrup. This recipe contributes 103mg of Calcium, 1mg of Iron, and 480mg of Potassium.

VIEW RECIPE

Common Questions
About Plant Based Diet

1WHAT FRUITS CAN YOU EAT ON A PLANT BASED DIET?

You can enjoy all kinds of fruits as part of a plant based diet. There are no limits or restrictions in place.
Avocados are just one of the fruits you can enjoy on a plant based diet. They are also sugar-free.

2CAN YOU EAT BREAD ON A PLANT BASED DIET?

Yes — provided it does not contain any animal products. Some breads are made using milk or butter, so it's important to check the ingredients before you buy. Better yet, why not make your own at home?

3CAN YOU EAT AVOCADO IF YOU FOLLOW A PLANT BASED DIET?

Absolutely. Avocados are a great source of good fats, with 5g of monounsaturated and 1g of polyunsaturated fats per 50g serving.

4IS A PLANT BASED DIET EXPENSIVE?

Plant based diets can be expensive — but it doesn't have to be. Items like canned beans contribute nutrients for a relatively low cost. If you're on a restricted budget, some of the new plant based alternatives (e.g., plant based cheeses) might be out of your reach.

5WHAT IS A GOOD PLANT BASED DIET?

A good plant based diet is one that provides the full range of nutrients the human body needs to function well. As with most diets, it's still possible to have an unhealthy diet when eating plant based, so it's important to be mindful of your choices.

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