The importance of following a healthy diet cannot be emphasized enough.

Eating a well-balanced diet that includes the right mix of macronutrients, such as protein, fat, and carbohydrates, and micronutrients, such as vitamins and minerals, can help boost your immunity, improve your mood, and support your overall wellbeing.

If you are looking to follow a healthy diet, two popular eating approaches to consider are the PI and FI diets. The PI (Paleo-inspired) diet emphasizes whole, unprocessed foods that our ancestors may have consumed during the Paleolithic era.

The FI (Flexitarian-inspired) diet is a plant-based diet that allows for occasional consumption of animal products.

Below are 30 delicious PI and FI food choices that you can incorporate into your diet for a healthy and satisfying meal.

Protein sources

1. Grilled chicken breast

Chicken breast is a great source of protein and can be enjoyed grilled or roasted with your favorite seasonings.

2. Wild-caught salmon

Salmon is a great way to get essential fatty acids and protein. Enjoy it as grilled, sushi, or steamed.

3. Black beans

Black beans are a great plant-based protein source that can be added to soups, salads, or tacos.

4. Quinoa

Add quinoa to your salads or use it as a base for your stir-fry dishes. It’s a complete protein packed with essential amino acids.

5. Tofu

Tofu is a versatile ingredient that can be pan-fried, baked, or used in stir-fry dishes. It’s a great source of plant-based protein.

Fibrous veggies and fruits

6. Broccoli

Broccoli is a cruciferous vegetable packed with fiber, vitamins C and K, and may aid in cancer prevention.

7. Cauliflower rice

Switch up your carb source with cauliflower rice. It’s low-carb, fiber-packed, and easy to make.

8. Spinach

Spinach is a leafy green packed with iron, magnesium, and vitamins A and C. Use as a salad base or sauteed with garlic for an easy side dish.

9. Raspberries

Raspberries are a low-sugar fruit packed with fiber and antioxidants. Enjoy as a snack or add to smoothies.

10. Avocado

Avocados are rich in healthy fats and fiber. Add to your sandwiches or use as a base for a creamy dressing.

Healthy fats

11. Olive oil

Use olive oil in your salad dressings or for frying. It’s a great source of monounsaturated fats that may help improve heart health.

12. Almonds

Almonds are a great snack packed with healthy fats and protein. Add to your salads or enjoy as a mid-day snack.

13. Walnuts

Walnuts are another rich source of healthy fats. Add to your oatmeal or cookies for added nutrition.

14. Coconut oil

Use coconut oil for your baking, frying, or in your smoothies. It’s a great source of medium-chain triglycerides that may help boost weight loss.

15. Chia seeds

Chia seeds are a great source of omega-3 fatty acids and fiber. Add to your yogurt or smoothie bowls for added texture.

Whole grains

16. Brown rice

Swap your white rice for brown rice, which is a great source of fiber and complex carbohydrates.

17. Barley

Use barley in your soups or stews for a nutty and chewy texture. It’s a great source of fiber and may help lower cholesterol.

18. Oatmeal

Oatmeal is a great way to start your day. It’s rich in fiber, protein, and may help boost heart health.

19. Bulgur wheat

Bulgur wheat is a quick-cooking grain that can be used as a base for your salads or side dish. It’s rich in protein and fiber.

20. Buckwheat

Buckwheat is a low-glycemic index grain that can be used as a base for your stir-fry dishes. It’s gluten-free and packed with fiber and minerals.

Plant-based dairy alternatives

21. Unsweetened almond milk

Use unsweetened almond milk in your smoothies or cereals for a dairy-free option that’s low in calories and high in vitamin E.

22. Coconut milk yogurt

Coconut milk yogurt is a great dairy-free option that’s rich in healthy fats and probiotics. Enjoy with your favorite toppings.

23. Cashew cheese

Cashew cheese is a great dairy-free option that can be used as a spread or dip for your veggies.

24. Tofu sour cream

Replace your dairy sour cream with tofu sour cream, which is a creamy and vegan alternative that’s rich in protein.

25. Nutritional yeast

Nutritional yeast is a cheese-like seasoning that’s rich in vitamin B12 and can be used to add flavor to your dishes.

Egg alternatives

26. Flax eggs

Flax eggs are a vegan alternative to eggs that can be used in baking. Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it rest for 5 minutes to create a gel that binds your ingredients together.