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Healthy Fats Plate

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A healthy fats plate is a fresh, nutrient-rich meal or snack featuring whole foods like avocado, nuts, seeds, and olives. It’s easy to customize, requires no cooking, and supports lasting energy, brain health, and satiety.

Ingredients

  • ½ avocado, sliced or mashed
  • 1 hard-boiled egg or 2–3 slices of cheese (optional)
  • ¼ cup mixed nuts (almonds, walnuts, cashews, pistachios)
  • 1 tbsp seeds (chia, sunflower, pumpkin, or flax)
  • ¼ cup olives (green or black)
  • ½ cup sliced cucumber, cherry tomatoes, or bell pepper
  • 2–3 whole grain crackers or 1 slice whole grain bread
  • 1 tsp olive oil or tahini for drizzling (optional)
  • ½ cup fresh fruit (apple slices, grapes, or berries, optional)

Instructions

  1. Arrange the sliced or mashed avocado on a plate and season with salt, pepper, or a drizzle of olive oil if desired.
  2. Add a handful of mixed nuts and a spoonful of seeds.
  3. Place olives and fresh-cut veggies like cucumber, cherry tomatoes, or bell pepper on the plate.
  4. Add a hard-boiled egg or cheese slices if using for extra protein.
  5. Include whole grain crackers or bread for fiber and balance.
  6. Add a small portion of fruit for a sweet, fresh touch (optional).
  7. Drizzle olive oil or tahini over the plate before serving.
  8. Serve immediately as a light meal or snack.

Notes

  • Use guacamole or hummus in place of sliced avocado for variety.
  • Keep components stored separately if preparing ahead.
  • Great as a build-your-own snack plate or light lunch option.

Nutrition

Find it online: https://thefamilycooking.com/healthy-fats-plate/