You’ve heard this bit of advice time and time again:  “An apple a day keeps the doctor away.” There are some foods that are so good for us that nutritionists and health gurus make them part of their daily meal plan.

Monitoring food intake and enjoying plant-based foods is a great way to improve health, considering it’s widely accepted that we should eat more plant-based foods and less animal products.

Switching from meat and dairy to more plant-based products can drastically lower your fat and cholesterol levels, among tons of other benefits. Maintaining a nutritious, plant-based diet  can be easy by having a few staple foods in mind and always in the fridge. Below are the five plant-based foods that healthy people eat every day.

1.  Kale

Healthy eaters have been consuming kale long before it became a hip chip trend. Kale is a super powerhouse that’s very rich in nutritional content. According to WebMd, one cup of chopped kale contains 206 percent of the daily value of vitamin A, 134 percent of vitamin C and 684 percent of vitamin K. It also has the minerals copper, iron, manganese, phosphorus, and potassium. Try mixing kale into a smoothie or hummus. Or, saute into pasta dishes. Check out some delicious kale recipes.

2. Almonds

The fiber and protein content of almonds will help to keep you full. Healthy people will often have a bunch of almonds on hand, since a couple tablespoons can quickly put an end to hunger and suffice until meal time. The nuts are also a good source of vitamin E and calcium. Plus, the healthy fat in almonds will help trim your waistline when eaten in moderation. That’s the key; stick to a handful of nuts or you’ll overdo it on the fat.

3. Organic sprouted grains

In the eyes of an avid sprouted grain bread fan, that nasty white “bread” is the equivalent of sin. states that at least half of your recommended six to eight ounces of grains should be whole grains. One of the best ways is to eat organic sprouted grain bread. Compared to breads that are sold as simply “whole wheat,” sprouted grain bread often doesn’t have the filler ingredients that make some brands so unhealthy, like soybean oil, hydrogenated oil, and brown sugar. Instead, it’s made with a variety organic sprouted grains like barley, wheat, lentils, millet, and soybeans.

4. AvocadoTuna Stuffed Avocado 1

Avocados contain the healthy monounsaturated fat that lowers bad (LDL) cholesterol and increases good cholesterol (HDL). This fat also helps lower your risk for heart disease. A 1-oz. serving of avocado contains 0.5 grams of polyunsaturated fat and three grams of monounsaturated fat — those are the good ones. Avocados also contain folate, potassium, and fiber, as well as the vitamins K, B6, C and E. Put some guacamole over top one of these taco recipes.

5. BeansCreamy Indian Black Beans 1

Eating beans with high protein content is a healthier alternative to meat, and there are so many varieties that can be eaten in tons of different ways, from burger patties to spreads. The Centers for Disease Control and Prevention recommends that adult women ages 19 – 70 consume 46 grams of protein per day. In particular, one cup of cooked lentils provides 18 grams of protein, while one cup of cooked black beans provide 15 grams.


We also highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 8,000 plant-based, allergy-friendly recipes, and subscribers gain access to ten new recipes per day. Check it out!