75% Meals

The Full Plate Approach helps you reap the health and weight loss benefits of eating whole, unprocessed fiber foods. Use the meals we’re sharing this week as inspiration to create more 75% meals in your own home.

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Greek Spaghetti Squash Toss

Make it a Full Plate Meal: Serve the squash with 1/2 cup brown rice for a filling 75% meal. If you’re still hungry, a crunchy apple would be a delicious dessert.

75% fiber foods – brown rice, red onion, garlic, chickpeas, tomatoes, spaghetti squash, spinach, fresh thyme
25% foods – olive oil, feta cheese

Turkey Quinoa Bowls

Make it a Full Plate Meal: Assemble the bowl as directed in the recipe. If you have diabetes, use roasted Brussels sprouts instead of sweet potatoes for better blood sugar balance. Don’t eat turkey? Try this air fried tofu instead. Add 1 cup of mixed greens per bowl for an extra nutrition boost.

75% fiber foods – sweet potato, quinoa, Brussels sprouts, mixed greens
25% foods – turkey/tofu, cranberry dressing

Recipe Note:Use only enough dressing to get a flavor for the bowl since it is very high in fat and calories.

Parmesan Barley Bowl With Roasted Veggies

Make it a Full Plate Meal: Serve the bowl as the recipe directs for a 75% Full Plate meal. Don’t eat eggs? Use ½ cup of cooked Great Northern beans instead.

75% fiber foods –  barley, cauliflower, broccoli, mushrooms
25% foods –  butter, eggs, olive oil, parmesan cheese

Recipe Note: Skip the butter altogether and simply cook the barley according to package directions to reduce the amount of saturated fat in the recipe.

Spicy Salmon and Veggie Bowl 

Make it a Full Plate Meal: Serve the bowl as directed in the recipe. If you don’t eat fish, marinate extra firm tofu in the salmon sauce and bake as directed in the recipe. Save on time by using store bought pickles.

75% fiber foods – brown rice, avocado, carrots, red onion, cilantro, pickles
25% foods – salmon/tofu, marinade, spicy mayo

Recipe Note: Choose pickles without vinegar in them for an extra boost of probiotics. Bubbies Dill Pickles are found at progressive grocery stores.

Chopped Salad with Grilled Pita

Make it a Full Plate Meal: Serve the salad with a 1/2 whole wheat pita for a filling meal and try a zesty orange for dessert. Looking for tighter blood sugar control? Replace the pita with ½ cup cooked farro.

75% fiber foods – red bell pepper, romaine lettuce, cucumber, cherry tomatoes, kalamata olives, cannellini beans
25% foods – dressing, whole grain pita bread

Recipe Note: Use only enough dressing to get a flavor for the bowl since it is very high in fat and calories.