These high protein & fiber foods helped me lose 27 lbs on Zepbound

Ingredients

• 2 packets Canned Salmon Packets (drained; about 5 oz each)
• 1 can Canned Chickpeas (15 oz, drained and rinsed)
• 1 cup Farro (rinsed before cooking)
• 1 cup Frozen Spinach (frozen, thawed and excess water squeezed out)
• 1 cup Shelled Edamame (frozen)
• 1 pound Ground Turkey (lean (93% lean))
• 1 cup Greek Yogurt (plain, any fat level)
• 2 tablespoons Chia Seeds (store in refrigerator to keep fresh)
• 0.25 cup Cashews (unsalted, for sauce or topping)
• 2 tablespoons Pumpkin Seeds (toasted; optional)
• 1 whole Lemon (juice only)
• 1 tablespoon Unsalted Butter (melted for drizzle)
• 2 tablespoons Olive Oil (extra‑virgin; 1 Tbsp for chickpeas, 1 Tbsp for turkey)
• to taste Salt
• to taste Black Pepper
• 1 tablespoon Fresh Parsley (chopped, optional garnish)

Instructions

1. Cook Farro

   Rinse 1 cup farro under cold water. In a large pot bring 2½ cups water to a boil, add the farro, reduce to a simmer, cover and cook 20‑25 minutes until al dente. Drain any excess water.

   Time: PT25M

   Temperature: boiling

2. Make Crispy Chickpeas

   Preheat oven to 400°F. Pat the drained chickpeas dry, toss with 1 tbsp olive oil, salt and pepper, spread on a baking sheet, and bake 20 minutes, stirring halfway, until golden and crisp.

   Time: PT20M

   Temperature: 400°F

3. Steam Edamame

   Bring a pot of water to a boil, add 1 cup frozen shelled edamame, cook 5 minutes, then drain and set aside.

   Time: PT5M

   Temperature: boiling

4. Sauté Ground Turkey

   Heat 1 tbsp olive oil in a skillet over medium‑high heat. Add the ground turkey, season with salt and pepper, break it up with a spatula, and cook 7 minutes until browned and cooked through (internal temp 165°F).

   Time: PT7M

   Temperature: medium-high

5. Heat Canned Salmon

   Open the salmon packets, drain, place the salmon in a microwave‑safe bowl, and heat on high for 1 minute, or until warmed through.

   Time: PT1M

6. Prepare Frozen Spinach

   Microwave the frozen spinach for 2 minutes, then transfer to a clean kitchen towel and squeeze out excess moisture.

   Time: PT2M

7. Assemble the Bowls

   Divide the cooked farro among 4 bowls. Top each with equal portions of turkey, salmon, crispy chickpeas, edamame, and spinach. Drizzle melted butter mixed with lemon juice over each bowl. Sprinkle cashews, pumpkin seeds, chia seeds, and a dollop of Greek yogurt. Garnish with chopped parsley if desired.

   Time: PT5M

Nutrition Facts

Calories

560

Protein

52 g

Carbohydrates

42 g

Fat

30 g

Fiber

15 g