Fiber-Rich Staples

We all have staple recipes we can whip up in a pinch. This week, we're sharing five meals you can put together quickly. We highly recommend picking your favorite and keeping the ingredients on hand.

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15 Minute Bean Chili

Make it a Full Plate Meal: Serve your chili and steamed broccoli atop a baked potato for a delightful fiber-rich meal. For the chili leftovers, try any of these other seven meal ideas.

75% water-fiber foods – red onions, garlic, diced tomatoes, black beans, red lentils, tomato sauce, cilantro, jalapeño, baked potato, broccoli
25% foods – chips, sour cream

Sweet Potato Toast

Make it a Full Plate Meal: Top one slice of sweet potato "toast" with peanut butter and fresh blueberries (or raspberries). Top your second sweet potato slice with avocado and your favorite seasoning. I like to sprinkle a little garlic salt on mine.

75%water-fiber foods – sweet potato, blueberries/raspberries, avocado
25% foods – peanut butter

Corn and Black Bean Tacos

Make it a Full Plate Meal: Serve two tacos with guacamole and pico on the side for taco night.

75% water-fiber foods – black beans, red onion, bell pepper, jalapeños, garlic, corn, cilantro, avocado, pico
25% foods – tortillas, cotija cheese

Hearty Chicken Vegetable Stew

Make it a Full Plate Meal: Serve a generous bowl of soup for lunch or dinner. If you don't eat chicken, add 2 cans of rinsed cannellini beans.

75% water-fiber foods –butternut squash, onion, garlic, diced tomatoes, quinoa, olives, parsley, beans
25% foods – chicken

Chickpea Scramble Breakfast

Make it a Full Plate Meal: Enjoy your fiber-rich bowl with whatever 25% item you choose. Whole grain toast is a good pairing.

75% water-fiber foods – chickpeas, onion, garlic, mixed greens, avocado
25% foods – whole grain toast

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