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food:3_month_fiber

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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

Tools

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

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

Fallback Breakfasts

  • kirkland protein bars #fallback
  • granola #fallback

Dine-Out Breakfasts

  • TODO

Lunches/Dinners

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
  • cool wraps @ chickfila
  • rice plate/bowl @ garbonzo's
  • grilled chicken cool wrap (without dressing) @ chick-fil-a (13g fiber)
  • JJ BLT @ jimmy john's
  • TODO find some Indian restaurant options

Snacks

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
- berry instant pot oatmeal
- avocado toast
Lunch
- Black Bean & Sweet Potato Burrito Bowl: Brown rice + black beans + roasted sweet potato + salsa + avocado (16g fiber)
- herby chicken meatball bowl (source?)
Dinner
- 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 (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
- queso chicken burritos (txt) with high-fiber tortillas, brown rice, and beans
- 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
- kimchi fried rice
- Creamy Roasted Cauliflower Soup
- lunch date @ Indian restaurant
- homemade chipotle burrito bowls with friends

Week 5

Kaitlyn meals:

Kaitlyn shopping list:

  • Parmesan cheese (for topping)

Daniel meals:

  • Coconut Fried Rice with Edamame
  • White Bean & Kale Soup with sausage (or keep vegetarian): White beans + kale + tomatoes + Italian herbs (14g fiber)

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

TODO more ingredients

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