Superfood Power Up Practice

Superfood Power Up Practice

In this exercise, we’ve selected six sample meals along with several Superfoods you can choose from to Power Up each meal. The objective is...powering up familiar dishes. We used the most popular favorite meals described by pilot study participants.

Here’s What You Do

Step 1

Pick one meal from the samples below.

Step 2

Choose the Superfoods for the meal based on where you are on your journey.

  • Beginners – If you’re new to Full Plate Living, choose 2 Superfoods to Power Up your meal.
    Advanced Fiber Fan – If you’re ready to kick it up a notch, choose 3 Superfoods.
    Superfood Expert – If you’re a fiber fanatic, choose 4 Superfoods.

Fill in the grams of fiber, calories and thoughts you have about the meal. Total up the columns to see how much fiber you’re adding and the amount of calories.

Note: We’ve included calories for context, but we want you to focus on fiber.

There are thousands of Superfood possibilities you can add. Feel free to alter the foods or write in a Superfood you’d choose if you’re not fond of what we’ve listed. Refer to The Fiber Guide for more ideas.

Step 3

Enjoy your meal.

Tip: Eat your Superfoods first.

Meal Choices

Meal #1 - Baked Chicken
Ingredients Fiber Grams Calories
Baked chicken (1 breast, no skin)0g284
Power Up Choices
Brown Rice (1 cup, cooked) 4g 218
Pineapple, fresh (1 cup, chunks) 2g 82
Kale, fresh (1 cup, cooked) 3g 36
Lima beans, large, canned (1/2 cup) 6g 95
Broccoli, fresh (1 cup, cooked) 5g 55
Black-eyed Peas, canned (1/2 cup) 4g 92
Your Power Up Ingredient

Power Up Worksheet PDF for Baked Chicken

Meal #2 - Tuna Salad Sandwich
Ingredients Fiber Grams Calories
Tuna salad (4 oz.)0g212
Whole Wheat Bread (2 slices) 4g 138
Power Up Choices
Pear, fresh (1 medium) 6g 101
Edamame (1/2 cup, cooked) 4g 95
Banana (1 medium) 3g 105
Green Peas, canned (1/2 cup) 4g 72
Romaine Lettuce (1 cup, shredded) 1g 8
Tomatoes, fresh (1/2 cup, chopped) 1g 16
Your Power Up Ingredient

Power Up Worksheet PDF for Tuna Salad Sandwich

Meal #3 - Beef Tacos
Ingredients Fiber Grams Calories
Tacos (2 - tacos with beef, cheese and lettuce)6g312
Power Up Choices
Avocado (1/2 medium) 7g 161
Black Beans, canned (1/2 cup) 8g 109
Brown Rice (1 cup, cooked) 4g 218
Refried beans, fat-free, canned (1/2 cup) 5g 91
Orange (1 medium) 3g 62
Tomatoes, fresh (1/2 cup, chopped) 1g 16
Your Power Up Ingredient

Power Up Worksheet PDF for Beef Tacos

Meal #4 - Steak
Ingredients Fiber Grams Calories
Steak (6 oz.)0g520
Power Up Choices
Sweet Potato (1 medium, baked) 4g 103
Pinto Beans, canned (1/2 cup) 6g 98
Corn, frozen (1 cup, cooked) 4g 134
Asparagus, fresh (1 cup, cooked) 4g 40
Peach, fresh (1 medium) 2g 58
Brussels sprouts, fresh(1 cup, cooked) 4g 56
Your Power Up Ingredient

Power Up Worksheet PDF for Steak

Meal #5 - Spaghetti
Ingredients Fiber Grams Calories
Whole Wheat Spaghetti (1 1/2 cup, cooked)9g261
Power Up Choices
Marinara Sauce (1/2 cup) 3g 65
Zucchini, fresh (1 cup, sliced, cooked) 2g 27
Butternut Squash (1 cup, sliced, cooked) 7g 82
Strawberries, fresh (1 cup, whole) 3g 46
Raspberries, fresh (1 cup) 8g 64
Green Beans, fresh (1 cup cooked) 4g 44
Cabbage, fresh (1 cup, shredded, cooked) 3g 34
Your Power Up Ingredient

Power Up Worksheet PDF for Spaghetti

Meal #6 - Pork Chops
Ingredients Fiber Grams Calories
Pork Chop (6 oz.)0g420
Power Up Choices
Kiwis (2 medium) 4g 84
Apple, fresh (1 medium) 4g 95
Carrots, fresh (1 cup, sliced, cooked) 5g 55
Kidney Beans, canned (1/2 cup) 7g 104
Navy Beans, canned (1/2 cup) 7g 148
Wild Rice (1 cup, cooked) 3g 166
Your Power Up Ingredient

Power Up Worksheet PDF for Pork Chops