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    Home » All Recipes » Fiber fueled recipes

    Fiber fueled recipes

    Affiliate links are marked with asterisk *.

    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.

    Fermented recipes

    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.

    Sauerkraut
    Fermented cabbage is great for the gut microbiome. It is also very easy to make just from shredded cabbage.
    Check out this recipe
    cabbage shred in jar.
    Kimchi
    Kimchi is also fermented cabbage but a spicy version. It is a traditional Korean side dish.
    Check out this recipe
    Kombucha
    Kombucha is a fermented drink made from black or green tea. This is a great alternative to sodas and good for your gut also.
    Check out this recipe
    different flavored kombucha
    Water kefir
    Water kefir is a lightly sweet and bubbly drink. Water kefir is also a refreshing drink with lots of healthy bacteria. It is made with kefir grains. Water kefir is quite quick to make with only 24-hour fermentation.
    Check out this recipe
    Tempeh
    Tempeh is a dish made from soybeans. Tempeh can be bought in grocery stores, but you save a lot by making your own. Tempeh can be made from soybeans or other beans like chickpeas. It is a good protein source and can be used in many recipes. Especially good in Asian cuisine.
    Check out this recipe
    fermented tempeh cake.

    Breakfasts

    High fiber smoothie
    This link takes you to my blog post on how to make different high fiber smoothies. For example, one filling breakfast smoothie is 1 avocado, 1 cup strawberries, 1 tablespoon chia seeds, 1 cup plant milk.
    Check out this recipe
    strawberry smoothie with chia and berries
    Banana- oat pancakes.
    These pancakes are naturally gluten-free. You can make the dough quickly in a blender. Oats have lots of soluble fiber. Bananas give natural sweetness. Top up with berries to get up to 15 grams of fiber in one serving.
    Check out this recipe
    pancakepile.
    Granola with flax
    This sugar-free granola is filled with fiber. It has maple syrup and apple sauce as sweeteners. It is a crunchy breakfast that goes well together with some fruit and plant milk.
    Check out this recipe
    Sourdough sandwich
    Sourdough bread is better than traditional yeast-baked bread. The fermentation process breaks down phytates and makes nutrients like iron more absorbable. Top up, for example, with avocado, tomato, fresh herbs, hummus, muhammara, or sprouts.
    Check out this recipe
    bread slices with tomato
    Overnight oats
    Such a simple breakfast for busy mornings makes a good take-along breakfast also—top your oats with some berries. You can also use spices like cinnamon, vanilla, and cardamom.
    Check out this recipe
    oats and blueberries

    The daily salad

    The fiberfueled book recommends eating a big salad every day. This way you get enough greens.

    Arugula quinoa salad
    A quick and filling vegan salad for lunch, dinner or as a side.
    arugula quinoa salad closeup
    Kale salad
    This salad also has some quinoa, walnuts and avocado to make it a filling lunch.
    Check out this recipe
    Spinach salad
    Some added dried cranberries and nuts. Add some tofu or beans to make it more filling.
    Check out this recipe
    Arugula salad
    Arugula has a slightly spicy taste. It goes well with figs and fruit. Great with an added balsamic dressing. You can change the goat cheese to some vegan protein.
    Check out this recipe
    Pak choi salad.
    Try out also pak choi if you haven't yet. Pak choi can be used in salads but also warm dishes like woks. This salad has some spiciness with ginger, mustard, and sesame seeds.
    Check out this recipe
    Broccoli salad
    Broccoli is a great green to eat every day. In this salad, it is combined with smoky tamari almonds.
    Check out this recipe
    Lentil sweet potato salad
    This is a great lunch or dinner salad. Sweet potatoes and lentils are really "fiber fueled," so you will keep satiated for long.
    Check out this recipe
    served on plate.

    Dinners

    Creamy mushroom pasta.
    This is made with coconut milk, but you can also use blended cashew nuts to make a creamy sauce.
    Check out this recipe
    Lentil daal
    Daal is an Indian curry dish made from lentils. Warming spices and some coconut milk are also in this recipe. It can be substituted for cashew cream also. Serve with wholegrain rice.
    Check out this recipe
    red lentil daal with rice.
    Bean chili
    A bean chili is easy to make as a big batch. It can be eaten with rice, potatoes, on tortillas, or with salad.
    Check out this recipe
    three bean chili on plate
    Pumpkin soup with white beans.
    Beans give puree soups creaminess, fiber, and proteins. Use some white or cannellini beans to get a nice color for your pumpkin soup.
    Check out this recipe
    yellow pumpkin soup
    Sushi rolls
    Sushi can easily be made as a vegan version. Use as filling cucumber, avocado, tofu, cooked and marinated beets, or carrots.
    Check out this recipe
    several maki on a plate.

    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.

    Monday

    BreakfastSourdough bread with hummus and sprouts
    LunchPumpkin soup with roasted pumpkin seeds or nuts and topped with sprouts. Serve a slice of sourdough bread with the soup or toasted bread cubes.
    DinnerKale salad with quinoa.

    Tuesday

    BreakfastSteel cut oats porridge with shredded apple, cinnamon, kardmom and plant milk.
    LunchKale salad with quinoa
    DinnerMushroom pasta

    BreakfastGreen smoothie made with frozen spinach, 1 avocado, 1 banana, 1 tablespoon chia or flax, and plant milk/water.
    LunchMushroom pasta
    DinnerBroccoli salad

    Wednesday

    BreakfastOvernight oats with blueberries
    LunchBroccoli salad
    DinnerLentil daal with rice

    Thursday

    BreakfastSmoothie bowl
    LunchLentil sweet potato salad
    DinnerBean chili with rice

    Friday

    BreakfastEzekiel bread and veggies
    LunchSpinach salad
    DinnerBean chili with tortillas. Make also tomato salsa and guacamole.

    Saturday

    BreakfastBanana blender pancakes with blueberries
    LunchArugula salad
    DinnerVegan pizza, made from whole grain flour. Top with tomato sauce, sundried tomatoes, artichoke hearts, olives, tofu, and arugula(after baking).

    Sunday

    BreakfastGranola with strawberries and plant yogurt.
    LunchPak choi salad
    DinnerSushi rolls
    « Maximum weight loss recipes
    Arugula quinoa salad, with garlic cashew sauce, WFPB »

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    Hi, I´m Heidi. Here to inspire you to eat more fiber and plant-based foods. Get energized and healthy!

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