Fiber Filled Lunches

The more water–fiber foods you add to your plate, the more health benefits you gain.Try one of these lunch ideas that pack in those fiber foods so you can reap the benefits.

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Mexican Chicken Quinoa Bowl

Make it a Full Plate Meal: Assemble your bowl as directed in the recipe. Use guacamole instead of sour cream to reduce saturated fat and add more fiber. The chicken will fit in the 25% perfectly. Don’t eat chicken? Skip it, and double up on the beans.

75%water-fiber foods – quinoa, black beans, corn, veggies, salsa, onions, pepper, guacamole
25% foods – chicken, sour cream

Smashed Avocado Chickpea Spread

Make it a Full Plate Meal: Serve your spread as two open faced sandwiches. Choose whole wheat bread for a more nutritious 25% part of the plate. Finish off the meal with an apple.

75% water-fiber foods –  chickpeas, avocado, onions, cilantro, tomatoes, apple
25% foods – whole wheat bread

Norita's Stew

Make it a Full Plate Meal: Pack your warm stew in a thermos along with a serving of corn chips and a single serving pack of Wholly Guacamole. Top your chips with the stew and garnish with guacamole. Add an orange for dessert. Your chips will be your 25% item.

75% water-fiber foods –beans, corn, tomatoes, avocado, orange
25% foods – chips

Powered Up Pita Pocket

Make it a Full Plate Meal: Serve the Powered Up Pita as directed in the recipe. Add a Cutie or two for dessert, which will amp up the fiber a bit as well.

75% water-fiber foods – hummus, spinach, carrots, cucumber, tomato, Cuties
25% foods – pita

Mediterranean Sweet Potatoes

Make it a Full Plate Meal: Assemble your sweet potatoes as directed. A side of steamed broccoli and a pear will round the meal off nicely.

75% water-fiber foods – sweet potatoes, chickpeas, cucumber, tomatoes, parsley, red pepper
25% foods – dressing and oil

Recipe Note: Cut the oil used on the chickpeas in half and use the dressing sparingly to keep the fat in the recipe at healthy levels.

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