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====== 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"

===== 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 ^ Breakfasts ^ LD1 ^ LD2 ^ LD3 ^ O ^ O Day ^ S ^ S Day ^
| 1 | - whole-grain bread \\ - avocados | - [[recipes:berry instant pot oatmeal|berry instant pot oatmeal]] \\ - avocado toast | . | . | . | . | . | . | . |

* Shopping list:
    * whole-grain bread
    * avocados
  * Breakfast recipe 1: [[recipes:berry instant pot oatmeal|berry instant pot oatmeal]]
  * Breakfast recipe 2: avocado toast

===== 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

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