====== 12-Week High-Fiber Meal Plan ====== [[http://24.199.107.18:11111/p/_uvziHf7R8QiywcVnFa4|Real-Time Collaborative Notepad]] * "Current dietary guidelines for Americans suggests that people age 2 and older get 14 grams of fiber for every 1,000 calories in the daily diet." ([[https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948|Mayo Clinic]]) * ramp up fiber intake to avoid digestive upset * drink lots of water to help body process fiber increase * account for leftovers and ability to freeze excess in meal prep * idea: plan a month of recipes, plus 10 extra, then for the next month keep the same plan except knock out 5 least favorites and substitute with 5 from the extra set * start every dinner with mini salad serving * for exhausted days, use #fallback "recipes" * Try 130 oz water goal based on color ===== Tools ===== Here are some resources for finding high-fiber ingredients and recipes: * https://www.calorieking.com ===== Shopping ===== ==== Staples ==== Always keep these items stocked. * multi/whole grain bread * whole grain pasta * frozen veggies (mix of peas, carrots, water chestnuts, etc...) * beans (pintos, black beans, chickpeas, black eyed peas, etc... dry or canned) * lentils (dry or canned) * nuts (almonds, walnuts, ...) * frozen chicken thighs or breasts * oats * quinoa * buckwheat? * hemp or flax seeds * chia seeds * pumpkin seeds * rice (wild or brown) * frozen berries/fruit * trail-mix * whole-grain tortillas * granola * soy sauce * olive oil TODO add spices ==== Delicate Regulars ==== These would be stables except that they are perishable; keep them stocked but set a reminder to freeze what remains as they approach end of life. For non-freezable items (like greek yogurt), be sure to keep a steady queue of recipes that will use these items up in time. * fresh veggies (cucumbers, baby carrots) * fruit * spinach * sprouts * hummus * greek yogurt ===== Recipes ===== ==== Breakfasts ==== * [[recipes:berry instant pot oatmeal|berry instant pot oatmeal]] * overnight oats * avocado toast * breakfast burritos * smoothies * whole-grain pancakes with fruit * parfait * Savory oatmeal: Oats + scrambled egg + spinach + everything bagel seasoning (9g fiber) * Cottage cheese pancakes (made with oat flour) + berries (8g fiber) === Fallback Breakfasts === * kirkland protein bars #fallback === Dine-Out Breakfasts === * TODO ==== Lunches/Dinners ==== * med bowls * veggie and cheese sandwiches * veggie burgers * salmon poke bowls * garlic asparagus with potatoes * cucumber salad * tuna or chicken salad sandwiches * Mediterranean Quinoa Bowl: Quinoa + chickpeas + cucumber + tomatoes + feta + lemon-olive oil dressing (14g fiber) * Black Bean & Sweet Potato Burrito Bowl: Brown rice + black beans + roasted sweet potato + salsa + avocado (16g fiber) * Sheet Pan Chicken & Vegetables: Roasted chicken breast + Brussels sprouts + sweet potato wedges (9g fiber) * tacos * stir-fry * lentil soup * Chicken Caesar-ish salad: Rotisserie chicken + romaine + chickpeas + whole wheat croutons + light caesar dressing (10g fiber) * Slow Cooker White Bean & Chicken Stew: Chicken + white beans + carrots + kale (12g fiber) * Sweet Potato & Black Bean Quesadillas: Mashed sweet potato + black beans in whole wheat tortillas, served with salsa (11g fiber) * Buddha Bowl: Brown rice + roasted chickpeas + roasted vegetables + tahini drizzle (13g fiber) * Chicken & White Bean Salad: Rotisserie chicken + white beans + cherry tomatoes + spinach + olive oil dressing (12g fiber) * Turkey Meatballs: Ground turkey + oats + garlic, served with whole grain pasta and marinara (12g fiber) * Chickpea Curry: Chickpeas + coconut milk + spinach + tomatoes + curry spices, served over brown rice (16g fiber) * Sheet Pan Fajitas: Chicken + peppers + onions, served with whole wheat tortillas + black beans + guacamole (13g fiber) * Minestrone Soup: Mixed vegetables + white beans + whole grain pasta + tomatoes (prep large batch) (13g fiber) * Ground Turkey Stuffed Peppers: Bell peppers + ground turkey + quinoa + black beans + tomato sauce (11g fiber) * Chickpea Salad Sandwich: Mashed chickpeas + celery + onion + Greek yogurt on Dave's Killer Bread (12g fiber) * White Bean & Kale Soup with sausage (or keep vegetarian): White beans + kale + tomatoes + Italian herbs (14g fiber) * Teriyaki chicken bowl: Chicken + stir-fried vegetables + brown rice + sesame seeds (8g fiber) * Black bean burgers on whole wheat buns with sweet potato wedges and salad (14g fiber) * Mediterranean Lentil Salad: Lentils + cucumber + tomatoes + olives + feta + lemon dressing (13g fiber) * Chicken Tortilla Soup: Chicken + black beans + corn + tomatoes + peppers, topped with avocado (13g fiber) * Bean & Cheese Enchiladas: Black beans + cheese in whole wheat tortillas with enchilada sauce (14g fiber) * Hummus Veggie Wrap: Hummus + cucumber + tomatoes + spinach + shredded carrots in whole wheat tortilla (11g fiber) * drunken beans * Italian White Bean Salad: White beans + cherry tomatoes + basil + mozzarella + balsamic (10g fiber) * Turkey & Bean Bowl: Ground turkey + pinto beans + brown rice + avocado + salsa (15g fiber) * Chicken fajita quinoa bake: Chicken + peppers + onions + quinoa + cheese (11g fiber) * Asian-Inspired Edamame Bowl: Edamame + brown rice + shredded carrots + cucumber + sesame-ginger dressing (12g fiber) * Mediterranean Chickpea Wrap: Chickpeas + feta + cucumber + tomatoes + tzatziki in whole wheat wrap (13g fiber) * Greek Quinoa Salad: Quinoa + chickpeas + cucumber + tomatoes + olives + feta (13g fiber) === Fallback Lunches/Dinners === * amy’s frozen burritos (bean & cheese) #fallback * frozen veggie burgers #fallback * pre-made salads #fallback === Dine-Out Lunches/Dinners === * grilled chicken cool wrap (without dressing) @ chick-fil-a ([[https://www.calorieking.com/us/en/foods/f/calories-in-sandwiches-burgers-grilled-chicken-cool-wrap-without-dressing/fi9QzhCoTuiEyaMqYEQwdg|13g fiber]]) * taco bell bean burrito @ taco bell ([[https://www.calorieking.com/us/en/foods/f/calories-in-burritos-bean-burrito/atfS7qDCSnqug4sRfwlH6w|11g fiber]]) * veggie bowl @ chipotle * chickpea bites & avocado protein box @ starbucks ([[https://www.calorieking.com/us/en/foods/f/calories-in-lunches-chickpea-bites-avocado-protein-box/NDEIJY2GQIiSHaorSyuxVA|13g fiber]]) * rice plate/bowl @ garbonzo's * TODO find some Indian restaurant options ==== Snacks ==== * kirkland trail mix * edamame * whole-grain crackers * baby carrots * celery with peanut butter * apple with peanut butter * fruit/berry bowl * artisan bread ==== Desserts ==== * whole-grain muffins * honey, peanut butter, and flax seeds ===== Meal Agenda ===== Each week should have: 2+ (two or more) breakfast recipes, 3+ lunch/dinner recipes, 1+ eat-out meal, 1+ social-meal, 1 planned #fallback meal, 1 shopping list, 2+ scheduled prep sessions. TODO what about "types" of meals? like should I specify "1 soup/stew recipe and one assemble (bowl) recipe"? What about a fish recipe for the omegas? ^ Week ^ Shopping List ^ Prep ^ Breakfasts ^ Lunches ^ Dinners ^ | 1 | - whole-grain bread \\ - avocados | TODO | - [[recipes:berry instant pot oatmeal|berry instant pot oatmeal]] \\ - avocado toast | - TODO | - taco dinner with Kaitlyn and my sisters? \\ - cool wraps w/ Kaitlyn @ chickfila on Fri \\ - Pressure-Cooker 15-Bean Soup with Sausage (//Beans & Grains// p. 327) | ===== TODO ===== * plan a recurring "friends/family dinner night" * consider planning easy, cheap bulk recipes for these nights, like rice and beans * pick out gluten-free, low-carb, vegan recipes to accommodate guests with dietary restrictions * plan bigger dinner parties as well as more intimate few people dinners Prep Sessions: Things that can be done in batches: * washing and chopping/cutting produce * cooking meat * measuring spices