Here are some recipe ideas for you that go well with the Fiberfueled book diet plan after you finish the 4-week plan.
All of these recipes are plant-based. Plant foods are high in fiber and should be eaten versatile. It is a good goal to get 30 different plants in your diet for one week. This also includes spices.
The recipes below do have some olive oil, you can leave it out if you follow a non-oil diet.
Read also the book summary I wrote.
What is fiber fueled diet
The diet is the 4-week plan you can find in the Fiberfueled book written by gastroenterologist Will Bulsiewicz. The diet helps you to get a healthy gut microbiome. It is a plant-based diet high in fiber and includes a variety of vegetables every week.
It is good to consume something fermented every day. Fermentation makes healthy bacterias, yeasts, and fungi that act as a probiotic for your gut.
All these can be bought in stores, but you save a big penny by making them yourself.
The daily salad
The fiberfueled book recommends eating a big salad every day. This way you get enough greens.
Fiber fueled meal plan
Here is one example of how I design our meal plan for the week for 2 adults. It is good to make some extra so it lasts for next day lunch or dinner also. This saves some cooking time.
Snack with a handful of nuts, fruits, veggies, and dip, Ezekiel bread topped with veggies, kale chips, and air-popped popcorn.
|Breakfast||Sourdough bread with hummus and sprouts|
|Lunch||Pumpkin soup with roasted pumpkin seeds or nuts and topped with sprouts. Serve a slice of sourdough bread with the soup or toasted bread cubes.|
|Dinner||Kale salad with quinoa.|
|Breakfast||Steel cut oats porridge with shredded apple, cinnamon, kardmom and plant milk.|
|Lunch||Kale salad with quinoa|
|Breakfast||Green smoothie made with frozen spinach, 1 avocado, 1 banana, 1 tablespoon chia or flax, and plant milk/water.|
|Breakfast||Overnight oats with blueberries|
|Dinner||Lentil daal with rice|
|Lunch||Lentil sweet potato salad|
|Dinner||Bean chili with rice|
|Breakfast||Ezekiel bread and veggies|
|Dinner||Bean chili with tortillas. Make also tomato salsa and guacamole.|
|Breakfast||Banana blender pancakes with blueberries|
|Dinner||Vegan pizza, made from whole grain flour. Top with tomato sauce, sundried tomatoes, artichoke hearts, olives, tofu, and arugula(after baking).|
|Breakfast||Granola with strawberries and plant yogurt.|
|Lunch||Pak choi salad|