High Fiber Restaurant Meals

With summer travel in full swing, many of us are enjoying more meals on the go, and that can make it a little trickier to get fiber-rich options on our plates. This week, we’re here to help with simple, practical resources to make eating out feel a lot easier (and more delicious!).

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Burrito Bowl at Chipotle

Make it a Full Plate Meal:  Create your burrito bowl using your favorite protein in the 25% zone: chicken, sofritas, or beef, and 75% options like brown rice, beans, guacamole, corn salsa, pico, sauteed veggies, and lettuce.

75% water-fiber foods –  brown rice, black/pinto beans, guacamole, corn salsa/fresh tomato salsa, fajita veggies, lettuce, tomatillo salsa
25% foods – protein of choice, cheese, sauce

Build Your Own Bowl at Cava

Make it a Full Plate Meal: Create your bowl using your favorite protein in the 25% zone: chicken, falafel, steak, or salmon. A lot of the fat and calories come from sauces, dressings, and spreads, so pay close attention to those. Pile on the different veggies and lentils to complete the 75% zone.

75% water-fiber foods – Super Greens (cabbage, chicory, brussels sprouts, broccoli, kale), black lentils, eggplant spread, red pepper hummus, roasted veggies, cucumber tomato salad, olives, avocado, roasted corn, pickled onions, salt brine pickles
25% foods – protein of choice, yogurt dill dressing

Oatmeal with Blueberries at Starbucks

Make it a Full Plate Meal: If you’re stopping for your morning cup of joe, why not also order the blueberry oatmeal from Starbucks? It comes with nuts and dried fruit, and if you specify you want fresh blueberries, most locations have them available as well. If not, they also offer bananas.

75% water-fiber foods – rolled and steel cut oats, blueberries
25% foods – nuts, sweetener of choice

Olive Garden Minestrone Soup, Salad and Breadsticks

Make it a Full Plate Meal:  Not only is this meal option fiber-rich, but it’s also economical since you can eat unlimited amounts of all three. We recommend filling up on the minestrone soup and salad and enjoying just one breadstick.

75% water-fiber foods – onion, carrots, zucchini, baby spinach, green beans, garlic, diced tomatoes, tomato paste, cannellini beans, red kidney beans, romaine lettuce, red cabbage, olives, tomatoes, cucumbers, red onion
25% foods – small pasta, breadstick, dressing

Santa Fe Grilled Chicken and Baked Potato

Make it a Full Plate Meal: Order the grilled chicken with baked potato and ask them to replace the rice with steamed broccoli and a side of beans. Most steakhouses have a variety of sides to help boost your 75% zone.

75% water-fiber foods – baked potato, broccoli, beans
25% foods – grilled chicken, sour cream, cheese

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