5 Delicious Power Up Meals

fullplateapprovedrecipes recipe
greens, blackberries, lima beans, salmon

Check out 5 of our favorite Power Up meals to inspire you to create your own.

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A Healthier Fish Dinner

Our first Power Up wins extra health points for being more gentle on your blood sugars, thanks to the butter beans, kale, and blackberries.

75% water-fiber foods – fbutter beans, kale, blackberries, coleslaw veggies
25% foods – salmon, dressing

Roast Beef Dinner

In this Power Up, notice how the amount of calories in the meal comes down as the amount of fiber is increased. That’s the beauty of whole, unprocessed water-fiber foods.🙌

75%water-fiber foods – potatoes, carrots, broccoli, blackberries
25% foods – roast, mini cupcake

Chicken Soup Makeover

One simple way to Power Up your chicken soup is to add a can of white beans, as we did in this recipe.

75% water-fiber foods – white beans, tomatoes with chiles, fresh pear
25% foods – chicken

Tuna Sandwich Power Up

Tuna salad sandwiches are easy to Power Up since you just have to increase the amount of veggies in the "filling."

75% water-fiber foods –avocado, cucumber, carrots, tomato, lettuce, apple
25% foods – whole wheat bread, tuna

Southwest Salad Power Up

If you can open up a can, you can throw together this Power Up.

75% water-fiber foods – lettuce, salsa, corn, guacamole, black beans, shredded carrots
25% foods – chicken strips, cheese

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

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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