12-Week High-Fiber Meal Plan

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.” (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

Here are some resources for finding high-fiber ingredients and recipes:

• https://www.calorieking.com

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

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

• 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)

• kirkland protein bars #fallback

• TODO

• 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)

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

• grilled chicken cool wrap (without dressing) @ chick-fil-a (13g fiber)
• taco bell bean burrito @ taco bell (11g fiber)
• veggie bowl @ chipotle
• chickpea bites & avocado protein box @ starbucks (13g fiber)
• rice plate/bowl @ garbonzo's
• TODO find some Indian restaurant options

• kirkland trail mix
• edamame
• whole-grain crackers
• baby carrots
• celery with peanut butter
• apple with peanut butter
• fruit/berry bowl
• artisan bread

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

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?

• 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