Summer Meals
The first day of June signals a new season - long, warm days, fresh foods, and vacation vibes. This week we're sharing five summer meals to fuel your summertime adventures.
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Pasta E Ceci
Make it a Full Plate Meal: Serve a generous bowl of this soup with a Caprese salad for a cozy summer dinner.
75%water-fiber – foods chickpeas, carrots, celery, onions, potatoes, tomatoes, basil, olives
25% – foods pasta, mozzarella cheese
Blackberry Balsamic Chicken Salad
Make it a Full Plate Meal: Since both walnuts and chicken are 25% foods, pare down on the amount you use and amp up the water-fiber foods to get a salad that's true to the 75% plate principle. Don’t eat chicken? Spicy chickpeas would work well in this meal.
75% water-fiber foods – spring mix greens, onions, avocado, blackberries, chickpeas
25% foods –chicken, walnuts
Teriyaki Tofu Broccoli Bowls
Make it a Full Plate Meal: Serve your bowl as directed for a restaurant caliber meal. Fresh cherries would make a great dessert.
75% water-fiber foods – brown rice, carrots, broccoli, cucumber, avocado, green onions, cherries
25% foods – tofu, sauce, sesame seeds
Greek Pasta Salad
Make it a Full Plate Meal: Serve your Greek pasta salad with fresh watermelon and your favorite hummus for a nice Mediterranean meal.
75% water-fiber foods – chickpeas, tomatoes, olives, cucumber, onions, watermelon, hummus
25% foods – pasta, cheese, dressing
Recipe Note: Double up on the veggies to keep this as a 75% meal.
Black Bean Tacos
Make it a Full Plate Meal: Serve two tacos with fresh mango for dessert.
75% water-fiber foods – onion, black beans, pico de gallo, cabbage, avocado, salsa, mango
25% foods – tortillas, oil
Recipe Note:Use corn tortillas for better blood sugar control.
Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains. For a more detailed explanation, watch Lesson 1.
Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.