====== 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.

  * Avocado, smashed cups (Costco)
  * Tortillas (whole grain, carb balance, carb smart)
  * beans (pintos, black beans, chickpeas, etc... dry or canned)
  * bread, multi/whole grain
  * breadcumbs, panko
  * broth base (vegetable, chicken)
  * butter
  * carrots, frozen chopped
  * cheese, shredded, mexican blend (freeze it)
  * cheese, parmesan (freeze it)
  * chia seeds
  * frozen berry mix
  * frozen chicken (thighs or breasts)
  * frozen fruit mix
  * garlic
  * granola
  * honey
  * lemon juice
  * lentils (dry or canned)
  * mayo
  * milk, non-dairy/nut
  * nuts (almonds, walnuts, ...)
  * oats
  * olive oil
  * onions
  * pasta, whole grain
  * peas, frozen
  * peanut butter
  * protein powder
  * pumpkin seeds
  * quinoa
  * rice (wild or brown)
  * salsa
  * seeds, hemp or flax
  * soy sauce
  * stir-fry veggie mix, frozen
  * trail-mix
  * vanilla extract

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.

  * bananas
  * cucumbers
  * eggs
  * fruit (whatever is on sale)
  * hummus
  * leafy greens for salad: spinach or kale
  * sprouts
  * yogurt, greek
===== Recipes =====

==== Breakfasts ====

  * overnight oats
  * 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)
  * Chia seed jam: https://www.recime.app/dashboard/recipes/90abd8ef-cd67-4c5e-9a89-c96751d8a7fb
  * Chia pudding: https://www.recime.app/dashboard/recipes/22ef51b9-a440-4e26-84f9-6476169868d1
  * [[recipes:love_real_food_p41|burst cherry tomatoes, basil, and goat cheese scrambled egg toasts]]

=== Fallback Breakfasts ===

  * kirkland protein bars #fallback
  * granola #fallback

=== Dine-Out Breakfasts ===

  * TODO

==== Lunches/Dinners ====

  * med bowls
  * veggie and cheese sandwiches
  * 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)
  * Sheet Pan Chicken & Vegetables: Roasted chicken breast + Brussels sprouts + sweet potato wedges (9g fiber)
  * 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)
  * Greek Quinoa Salad: Quinoa + chickpeas + cucumber + tomatoes + olives + feta (13g fiber)
  * Bean salad with chicken: https://www.recime.app/dashboard/recipes/2ed545a2-05c1-4ba1-8a82-c6750cd326d5
  * Black bean sweet potato burritos: https://www.recime.app/dashboard/recipes/204277c9-1173-462c-b5a4-4318896879d8
  * Jalepeño popper chickpea pinwheels: https://www.recime.app/dashboard/recipes/9d9cd796-03f9-40af-a9bd-78a7b0fda75b
  * Korean soybean sprouts: https://www.recime.app/dashboard/recipes/4218ea87-b4da-42f8-af41-368b4525b758
  * Scoopable veggie salad: https://www.recime.app/dashboard/recipes/bf387635-47ff-441f-b3c8-a02de5dbaae3
  * Carrot Salad (with chicken): https://www.recime.app/dashboard/recipes/e9ae3b35-7ba6-4a8f-a10d-36ef0de83854
  * Elote bean salad: https://www.recime.app/dashboard/recipes/725d8b42-2e4d-4980-bcb4-fc9a54172c64 
  * One pan taco salad: https://www.recime.app/dashboard/recipes/ac633b85-1af5-4836-b471-c09255c27021
  * Buffalo chickpea salad on toast: https://www.recime.app/dashboard/recipes/b5e2f796-b7ec-4f9e-88b9-64d4238b6b06
  * Broccoli Quinoa Soup: https://www.recime.app/dashboard/recipes/4759968b-d8ad-4478-9e30-2e691493eb7b
  * Hidden veggie pasta: https://www.recime.app/dashboard/recipes/204f8d92-67c8-4737-9b2b-31d6eb2f97b0
  * Marry me gnocchi soup: https://www.recime.app/dashboard/recipes/3ea5e0cf-70df-4296-a7b3-f1dc377088e7
  * whole-wheat pasta with truffle sauce, seeds, and sauteed veggies

=== Fallback Lunches/Dinners ===

  * amy’s frozen burritos (bean & cheese) #fallback
  * frozen veggie burgers #fallback
  * pre-made salads #fallback

=== Dine-Out Lunches/Dinners ===

  * veggie bowl @ chipotle
  * bean burrito @ taco bell
  * rice plate/bowl @ garbonzo's
  * 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]])
  * JJ BLT @ jimmy john'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
  * Peanut butter bites: https://www.recime.app/dashboard/recipes/941553f5-1958-4ea0-af2e-f5b17cbf606a
  * Apples and yogurt dip: https://www.recime.app/dashboard/recipes/3adc2c6b-d358-44c0-a3d6-81f11d9cd204
  * Jalapeño popper cucumber salad: https://www.recime.app/dashboard/recipes/0e631be5-02a3-4961-9373-49099fb42974
  * paneer cheese with whole wheat crackers

==== Desserts ====

  * whole-grain muffins
  * honey, peanut butter, and flax seeds

===== Meal Agenda =====

Each week should have:
  * 1+ (one or more) breakfast recipes
  * 1-4 lunch/dinner recipes
  * 1 eat-out meal
  * 1-3 social meals
  * 1 planned #fallback meal
  * 1 shopping list

If a shopping list item is on the delicates list, include it in the shopping list for the week. Staple items can be omitted from shopping lists.

^ Week ^ Shopping List ^ Meals ^
| 1 | - sweet potatoes \\ - ricotta cheese \\ - shallot \\ - green onions \\ - cilantro [optional] \\ - dill \\ - lemon \\ - greek yogurt \\ - basil \\ - jalap / poblano \\ - 12 oz italian sausage (hot or sweet) \\ - 15 bean soup mix (dry bean aisle) \\ - 15 oz kale (for two recipes) \\ - Large tomato \\ - cheddar cheese \\ - cream cheese \\ - enchilada sauce \\ - 2 rotisserie chicken | **Breakfast** \\ - [[recipes:berry instant pot oatmeal|berry instant pot oatmeal]] \\ - avocado toast \\ **Lunch** \\ - Black Bean & Sweet Potato Burrito Bowl: Brown rice + black beans + roasted sweet potato + salsa + avocado (16g fiber) \\ - [[https://recime.app/p/96f7cf76-44a3-4082-9eba-30d6da867d21|herby chicken meatball bowl]] ([[https://www.thepalatablelife.com/herby-chicken-meatball-bowl/|source]]?) \\ **Dinner** \\ - [[https://recime.app/p/6967241a-2387-436d-9509-2d48a28c3d47|taco dinner]] with Kaitlyn and my sisters @ Kaitlyn's \\ - cool wraps @ chickfila on Fri \\ - Pressure-Cooker 15-Bean Soup with Sausage (//Beans & Grains// p. 327) |
| 2 | - whole wheat buns \\ - veggie paddies \\ - sliced cheese (for burgers) \\ - tomoto \\ - feta \\ - cucumber \\ - tzatziki \\ - chicken nuggets \\ - spinach \\ - honey mustard sauce | **Breakfast** \\ - berry instant pot oatmeal \\ **Lunch/Dinner** \\ - veggie burgers \\ - Mediterranean Chickpea Wrap: Chickpeas + feta + cucumber + tomatoes + tzatziki in whole wheat wrap (13g fiber) \\ - chicken wrap: chicken nuggets, cheese, veggies (assorted), sauce (ranch, avocado something, or mayo), high fiber tortillas \\ - bean burrito @ taco bell ([[https://www.calorieking.com/us/en/foods/f/calories-in-burritos-bean-burrito/atfS7qDCSnqug4sRfwlH6w|11g fiber]]) with Kaitlyn |
| 3 | - chicken breast \\ - taco seasoning \\ - hatch green chilis (can) \\ - lime juice \\ - mozzarella (medium bag) \\ - pepper-jack (small bag) \\ - pico de gallo \\ - tortillas (high-fiber) \\ - cottage cheese (32 oz) \\ - milk (small) \\ - red enchilada sauce \\ - tomato-based salsa \\ - masarepa flour \\ - green bell pepper | **Breakfast** \\ - overnight oats \\ - smoothies \\ **Lunch/Dinner** \\ - [[https://recime.app/dashboard/recipes/937a38ea-38b6-4917-9ed5-3d893337a197|queso chicken burritos]] ([[recipes:queso_chicken_burritos|txt]]) with high-fiber tortillas, brown rice, and beans \\ - [[https://www.recime.app/dashboard/recipes/96ec806d-52ea-423b-bcb0-ac71af4540d1|Arepas filled with Venezuelan Black Beans]] ([[recipes:arepas-filled-with-venezuelan-black-beans|txt]]) with fams on Thursday \\ - bean burritos @ taco bell on Sunday |
| 4 | - 1 large head cauliflower \\ - 2 cups whole-grain bread cubes \\ - 1/4 cup sliced almonds \\ - ground nutmeg \\ - 2 tablespoons finely chopped fresh flat-leaf parsley \\ - diced tomatoes (canned) \\ - sour cream \\ - canned corn \\ [for kimchi fried rice:] \\ - kimchi \\ - eggs \\ - sesame seeds \\ - green onion | **Breakfast** \\ - berry instant pot oatmeal \\ **Lunch/Dinner** \\ - [[https://mykoreankitchen.com/kimchi-fried-rice/|kimchi fried rice]] \\ -  [[recipes:love_real_food_p94|Creamy Roasted Cauliflower Soup]] \\ - lunch date @ Indian restaurant \\ - homemade chipotle burrito bowls with friends |

**Week 5**

Friend dinner: burrito bowls with Kaitlyn's parents on Saturday

Dine-out: sandwiches @ Jimmy John's

Kaitlyn meals:

  * [[https://www.recime.app/dashboard/recipes/204f8d92-67c8-4737-9b2b-31d6eb2f97b0|Hidden veggie pasta]]

Kaitlyn shopping list:

  * Parmesan cheese (for topping)

Daniel meals:

  * [[recipes:love_real_food_p182|Coconut Fried Rice with Edamame]]
  * [[https://thekitchengirl.com/instant-pot-vegan-tuscan-white-bean-kale-soup/|White Bean & Kale Soup]]

Daniel shopping list:

  * 1 red bell pepper, finely chopped
  * 1 cup thinly sliced green onions (about 1 medium bunch)
  * 1/4 cup chopped fresh cilantro, for garnish

----

**Week 6**

  * Friend dinner Kaitlyn: burrito @ restaurant with work peeps 
  * Friend dinner Daniel: burrito bowls @ home with Sam and Jason
  * Dine-out Daniel: veggies sandwich @ that sandwich place
  * Kaitlyn meals:
    * NA
  * Kaitlyn shopping list:
    * NA
  * Daniel meals:
    * NA
  * Daniel shopping list:
    * NA

----

**Week 7**

  * Friend "dinner" Daniel: lunch with Sho
  * ? Dine-out: side-salad with fried chicken @ safeway deli
  * Kaitlyn meals:
    * NA
  * Kaitlyn shopping list:
    * NA
  * Daniel meals:
    * [[recipes:love_real_food_p182|Coconut Fried Rice with Edamame]]
    * [[https://thekitchengirl.com/instant-pot-vegan-tuscan-white-bean-kale-soup/|White Bean & Kale Soup]]
  * Daniel shopping list:
    * NA

----

**Week 8**

  * Friend "dinner": tacos with Hannah
  * Dine-out: food @ Cheyenne
  * Kaitlyn meals:
      * stir-fry
      * [[https://pinchofyum.com/easy-mexican-chicken-quinoa-casserole|chicken fajita quinoa bake]]
  * Kaitlyn shopping list:
      * 1 1/2 cups chicken broth (plus 1/2 cup more if needed)
      * 1 jalapeno, minced
      * 1 onion, sliced
      * 4 bell peppers, sliced
  * Daniel meals:
    * NA
  * Daniel shopping list:
    * NA