How to Eat More Peanuts Daily

a family gathered around a kitchen table.Jun 2, 2023

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? 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 and 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:


1st Meal: Blueberry Peanut Smoothie

2nd Meal: Honey Harvest Salad with Smoky Peanut Butter Chicken

3rd Meal: 30-Minute Vegan Peanut Butter Noodles

4th Meal: Peanut Butter Bomb Cookies


1st Meal: Peanut Butter Overnight Oats

2nd Meal: Peanut Butter Turkey Satay

3rd Meal: Rosemary Roasted Root Veggies with Peanuts and Pomegranates

4th Meal: Vegan Peanut Butter Chocolate Bars


1st Meal: Peanut Butter Apple Oatmeal Muffins

2nd Meal: Grilled Peanut Butter and Jelly Chicken Wings

3rd Meal: Vegan Pumpkin Peanut Butter Soup

4th Meal: No-Churn Peanut Butter Cookies and Cream Ice Cream


1st Meal: Apple Peanut Butter French Toast Roll-Ups

2nd Meal: Marinated Halloumi with Summer Vegetables and Chipotle-Lime Peanut Sauce

3rd Meal: Strawberry Honey-Peanut Salad

4th Meal: Peanut Butter Chocolate Chip Chickpea Cookie Dough


1st Meal: Peanut Butter Cup Smoothie Bowl

2nd Meal: Thai Peanut Butter Grilled Burgers

3rd Meal: Grilled Eggplant With Peanut Butter Teriyaki

4th Meal: 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.

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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