High-Fibre menu plan

• 1 bowl of Easy Overnight Oats with Chia Seed
• 1 medium banana
• 1 tablespoon peanut butter

Calories 554; carbs 66g; fibre 12g; fat 24g; protein 29g

• 1 bowl of Buckwheat Nourish Bowl with Eggs and Vegetables
• 1 cup plain 2% MF Greek yogurt

Calories 482; carbs 51g; fibre 7g; fat 15g; protein 42g

• 1 baked black bean and mushroom veggie burger patty with 1 burger bun (top or bottom) for an open-face burger — Baked Black Bean and Mushroom Veggie Burger
• Topped with ¼ cup spinach, ¼ avocado, 2 tomato slices and ¼ cup Easy Creamy Tzatziki Sauce

Calories 541; carbs 67g; fibre 16g; fat 19g; protein 25g

• Snack 1 — 1 baked sweet potato muffin with flax seed — Baked Sweet Potato Muffins with Flax Seed:

  150 Calories; 24g carbs; 5g fibre; 6g fat; 4g protein

• Snack 2 — ¼ cup roasted chickpeas — Roasted Chickpeas – 6 Ways:

  135 Calories; 20g carbs; 4g fibre; 4g fat; 6g protein

• 1 mashed edamame avocado toast — Mashed Edamame Avocado Toast
• 1 cup strawberries
• 1 cup 2% MF milk

Calories 460; carbs 51g; fibre 14g; fat 23g; protein 19g

• 1 artichoke and white bean flatbread — Artichoke & White Bean Baked Flatbread with Whipped Ricotta
• 3 baked veggie-loaded chicken bites — Baked Veggie-Loaded Chicken Bites

Calories 568; carbs 54g; fibre 8g; fat 22g; protein 42g

• 2 ½ oz roasted lemon garlic salmon — Roasted Lemon Garlic Salmon
• ½ avocado
• 1 cup steamed frozen cauliflower
• 1 cup cooked quinoa

Calories 577; carbs 57g; fibre 14g; fat 27g; protein 30g

• 2 ½ cups Tex-Mex Tofu Scramble
• 1 whole grain English muffin
• Served with ¼ avocado and ¼ cup Greek yogurt

Calories 528; carbs 50g; fibre 13g; fat 24g; protein 33g

• 2 ½ cups Chicken Cobb Salad
• Served with 2 slices of whole grain bread

Calories 699; carbs 54g; fibre 12g; fat 34g; protein 45g

• 1 Stuffed Bell Pepper
• 1 cup cooked broccoli
• ¼ avocado
• ¼ cup Greek yogurt

Calories 461; carbs 49g; fibre 15g; fat 19g; protein 32g

• 1 baked sweet potato muffin with flax seed — Baked Sweet Potato Muffins with Flax Seed:

  150 Calories; 24g carbs; 5g fibre; 6g fat; 4g protein

• 2 Blender Oatmeal Yogurt Pancakes
• ½ cup blueberries
• 1 cup 2% MF milk

Calories 524; carbs 65g; fibre 9g; fat 16g; protein 32g

• 2 cups Easy Red Lentil Dahl with Spinach
• ½ cup cooked brown rice
• ½ cup Greek yogurt

Calories 496; carbs 68g; fibre 19g; fat 13g; protein 27g

• 2 cups One-Pot Pureed Chipotle Butternut Squash Soup
• 1 slice whole grain bread with 1 slice cheddar cheese
• ½ cup boiled peas

Calories 512; carbs 64g; fibre 16g; fat 19g; protein 26g

• Snack 1 — ¼ cup roasted chickpeas — Roasted Chickpeas – 6 Ways:
  135 Calories; 20g carbs; 4g fibre; 4g fat; 6g protein

• Snack 2 — ½ cup No-Bake Cottage Cheese Cookie Dough:

  217 Calories; 19g carbs; 2g fibre; 12g fat; 10g protein

• 1 square Baked Apple Flax Squares
• 1 cup 2% milk

Calories 534; carbs 49g; fibre 10g; fat 30g; protein 21g

• 1 ¾ cups Ginger Sesame Noodle Stir Fry
• 4 strips Grilled Peanut-Ginger Satay Tofu

Calories 534; carbs 52g; fibre 13g; fat 26g; protein 34g

• 1 ½ cups One-Pot Turkey Kidney Bean Chili
• 1 slice whole grain bread with 1 oz cheddar cheese

Calories 632; carbs 65g; fibre 16g; fat 20g; protein 53g

• 1 cup Quick and Easy Chia Pudding:

  141 Calories; 17g carbs; 6g fibre; 8g fat; 3g protein

• 1 Apple Pie Chia Yogurt Parfait
• With 2 tbsp peanut butter
• 2 large boiled eggs

Calories 518; carbs 43g; fibre 9g; fat 28g; protein 31g

• 1 cup Baked Elephant Beans (Gigantes Plaki)
• 1 slice whole grain bread
• 1 oz cheddar cheese
• 1 cup cooked broccoli

Calories 453; carbs 52g; fibre 15g; fat 19g; protein 23g

• 1 pork chop — Marinated Grilled Pork Chops
• 1 cup Kale and Brussels Sprout Salad
• 1 cup wild rice

Calories 533; carbs 48g; fibre 7g; fat 24g; protein 34g

• Snack 1 — 10 baby carrots + ¼ cup Edamame Hummus Dip:

  196 Calories; 16g carbs; 5g fibre; 14g fat; 4g protein

• Snack 2 — ¼ cup roasted chickpeas — Roasted Chickpeas – 6 Ways:

  135 Calories; 20g carbs; 4g fibre; 4g fat; 6g protein

• 1 Easy Beans on Toast
• ½ cup raspberries
• ¼ cup dry roasted almonds

Calories 447; carbs 51g; fibre 16g; fat 20g; protein 21g

• 2 Mushroom-Walnut Tacos with Beet Slaw
• With ½ avocado

Calories 538; carbs 46g; fibre 15g; fat 36g; protein 16g

• 2 ½ cups Curry Chicken Pasta Salad
• 1 cup cooked broccoli

Calories 543; carbs 55g; fibre 13g; fat 23g; protein 35g

• Snack 1 — 1 cup Quick and Easy Chia Pudding:

  141 Calories; 17g carbs; 6g fibre; 8g fat; 3g protein

• Snack 2 — 10 baby carrots + ¼ cup Edamame Hummus Dip:

  196 Calories; 16g carbs; 5g fibre; 14g fat; 4g protein