75% Meal Ideas

Creating 75% plate meals is the best way to reap the health and weight loss benefits of eating foods naturally high in fiber. This week, we're sharing 75% plate meal ideas so you can easily imagine how to create them for yourself.

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Turkey Quinoa Bowl

Make it a Full Plate Meal: This is a one-bowl meal, so assemble and eat. Don’t eat meat? Replace the turkey with marinated chickpeas and increase the fiber even more.  

75% water-fiber foods – quinoa, sweet potatoes, chickpeas
25% foods – turkey, cranberry sauce

Parmesan Barley Bowl With Roasted Vegetables

Make it a Full Plate Meal:Double up on the veggies, and serve each bowl with one egg.

75%water-fiber foods – broccoli, cauliflower, barley, mushrooms
25% foods – egg, cheese, butter, olive oil spray

Recipe Note: Use olive oil spread instead of butter to reduce the amount of saturated fat in the meal and to keep 25% items in their zone.

Spicy Salmon and Veggie Bowl

Make it a Full Plate Meal: Stick to a checkbook serving size for the salmon and be generous with the veggies. Don’t eat salmon? This tofu will taste just as delicious!

75% water-fiber foods – brown rice, avocado, carrots, red onion, cilantro, pickles
25% foods – salmon, spicy mayo

Recipe Note: Boost your gut health by using fermented pickles like Bubbies. Brined pickles have probiotics, unlike pickles with vinegar. These types of dill pickles are found at progressive grocery stores in the refrigerated section.

Greek Spaghetti Squash Toss

Make it a Full Plate Meal: Serve the squash with 1/2 cup of quinoa or brown rice for a filling 75% meal. A crunchy apple would make a great dessert.

75% water-fiber foods – quinoa/brown rice, red onion, garlic, chickpeas, tomatoes, spaghetti squash, spinach, apple
25% foods – feta, oil

Chopped Salad and Grilled Pita

Make it a Full Plate Meal:Serve the salad with a 1/2 cup farro or quinoa for a filling meal, and try a zesty orange for dessert.

75% water-fiber foods – lettuce, bell pepper, cucumber, tomato, olives, garbanzo beans fresh dill, red onion, farro, orange
25% foods – feta, whole wheat pita bread

Recipe Note: Swap farro for the pita bread to keep 25% foods in their zone.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains.