Ingredients:

• 2 cups old-fashioned rolled oats
• 3 tbsp chia seeds
• 2 cups milk of choice
• 1 cup plain Greek yogurt
• 1 tsp vanilla extract
• 1½ tsp cinnamon, divided
• 3 ripe bananas
• 1 tbsp maple syrup
• ½ cup chopped pecans
• Pinch of salt

Instructions:

1. Make the oat base. Add the oats, chia seeds, milk, Greek yogurt, vanilla, 1 teaspoon cinnamon and a pinch of salt to a large bowl. Stir very well, especially around the bottom, so there aren’t any dry pockets of chia.
2. Caramelize the bananas. Slice the bananas into thick rounds. Heat a nonstick skillet over medium heat and add the maple syrup. Arrange the bananas in a single layer.
3. Let the bananas cook undisturbed for about 2 minutes, until the bottoms become golden. Gently flip and cook for another 1–2 minutes. Remove from the heat.
4. Make the crunch. Add the pecans and remaining cinnamon to the still-warm skillet. Toast for 2–3 minutes, stirring frequently. Watch them closely—they can burn quickly.
5. Divide the oats between four jars or containers. Top with the caramelized bananas.
6. Cover and refrigerate overnight, or for at least 4 hours.
7. Add the cinnamon-pecan crunch immediately before eating so it stays crisp.

Fiber stars: oats + chia + bananas + pecans.

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 1 tbsp olive oil
• ⅓ cup buffalo sauce
• 4 large whole-grain tortillas
• 2 cups shredded cabbage or coleslaw mix
• 1 carrot, shredded
• 1 cup chopped romaine
• ¾ cup plain Greek yogurt
• 1 tbsp lemon juice
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp dried dill
• Salt and pepper
• 1–2 tbsp water

Instructions:

1. Heat the oven to 425°F. Spread the chickpeas on a clean kitchen towel or paper towels and gently pat dry. Removing excess moisture is what helps them get crispy.
2. Toss the chickpeas with olive oil and a pinch of salt, then spread them across a sheet pan without overcrowding.
3. Roast for 20–25 minutes, shaking the pan about halfway through, until golden and crisp.
4. Meanwhile, make the ranch. Stir the Greek yogurt, lemon juice, garlic powder, onion powder and dill together. Season with salt and pepper, then add a little water until it reaches a creamy, drizzleable consistency.
5. Remove the crispy chickpeas from the oven and immediately toss them with the buffalo sauce so they soak up the flavor while hot.
6. Warm the tortillas for about 15 seconds in the microwave or briefly in a dry skillet to make them easier to fold. Add the romaine, cabbage, carrot and buffalo chickpeas down the center of each.
7. Drizzle generously with ranch, fold the sides inward, roll tightly and slice in half.

Fiber stars: chickpeas + whole-grain tortillas + cabbage + carrots.

Ingredients:

• For the chicken:
• 1½ lb boneless skinless chicken thighs
• 1 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and pepper
• For the hot honey:
• 3 tbsp honey
• ½–1 tsp red pepper flakes
• 1 tbsp lemon juice
• For the sweet potatoes:
• 2 large sweet potatoes, cut into small cubes
• 1 tbsp olive oil
• ½ tsp smoked paprika
• Salt and pepper
• For the white bean hummus:
• 1 can cannellini beans, drained and rinsed
• 1 tbsp olive oil
• Juice of ½ lemon
• 1 small garlic clove
• 2 tbsp Greek yogurt
• Small handful fresh parsley
• Salt and pepper
• 1–3 tbsp water
• For serving:
• 2 cups shredded cabbage
• Fresh parsley
• Lemon wedges

Instructions:

1. Heat the oven to 425°F. Start the sweet potatoes by cutting them into roughly ½-inch cubes—smaller, evenly sized pieces will get crispier and cook more evenly.
2. Toss the sweet potatoes with olive oil, smoked paprika, salt and pepper, then spread them across a large sheet pan in a single layer. Roast for 10 minutes while you prepare the chicken.
3. Pat the chicken dry with paper towels, then toss with olive oil, smoked paprika, garlic powder, salt and pepper.
4. Remove the sheet pan from the oven, flip the sweet potatoes and make room for the chicken. Return to the oven for approximately 20–25 minutes, or until the thickest part of the chicken reaches 165°F.
5. Meanwhile, make the hummus. Add the cannellini beans, olive oil, lemon juice, garlic, Greek yogurt, parsley, salt and pepper to a food processor or blender.
6. Blend until creamy, adding water one tablespoon at a time until it becomes smooth and scoopable. Taste and add more lemon or salt if needed.
7. Make the hot honey by stirring the honey, red pepper flakes and lemon juice together in a small bowl. When the chicken is cooked, brush it generously with the hot honey and return it to the oven for another 1–2 minutes.
8. Build the bowls. Spread a generous swoosh of white bean hummus across one side of each bowl. Add crispy sweet potatoes, shredded cabbage and sliced hot honey chicken. Finish with parsley, another small drizzle of hot honey and a squeeze of lemon.

Fiber stars: sweet potatoes + white beans + cabbage.

Ingredients:

• 2 cups rolled oats
• 2 tbsp chia seeds
• 1 tsp baking powder
• Pinch of salt
• 1½ cups milk
• 1 egg
• 2 tbsp maple syrup
• 1 tsp vanilla
• 1½ cups frozen mixed berries
• Cheesecake topping:
• 1 cup plain Greek yogurt
• 2 tbsp softened cream cheese
• 1 tbsp maple syrup
• ½ tsp vanilla

Instructions:

1. Heat the oven to 375°F. Lightly grease an 8×8-inch baking dish.
2. Add the oats, chia seeds, baking powder and salt to the dish and mix together.
3. In a separate bowl, whisk the milk, egg, maple syrup and vanilla until well combined, then pour over the oats and stir until evenly mixed.
4. Scatter the frozen berries evenly across the top, gently pressing some into the oats so they’re partially submerged.
5. Bake for 30–35 minutes, until the edges are lightly golden and the center is set.
6. While it bakes, make the cheesecake topping. Stir the Greek yogurt, softened cream cheese, maple syrup and vanilla together until smooth.
7. Let the baked oats cool for about 10 minutes, then cut into four pieces and top each with a generous spoonful of the cheesecake cream.

Fiber stars: oats + chia + berries.

Ingredients:

• 8 slices seeded whole-grain bread
• 1 can cannellini beans, drained and rinsed
• ½ cup jarred roasted red peppers, drained and chopped
• 3 tbsp pesto
• 1 cup shredded mozzarella
• 2 cups baby spinach
• ½ lemon
• Black pepper

Instructions:

1. Heat the oven to 425°F and arrange the bread slices on a sheet pan.
2. Put the white beans in a bowl, add a squeeze of lemon and several grinds of black pepper.
3. Use a fork to roughly mash the beans, leaving some whole for texture. Stir the pesto into the beans.
4. Divide the pesto-white bean mixture among the bread slices, spreading it evenly to the edges.
5. Add chopped roasted red peppers and a small handful of spinach to each slice, then sprinkle mozzarella over the top.
6. Bake for 7–10 minutes, until the bread is crisp around the edges and the cheese has melted. For a more golden top, broil for 30–60 seconds at the end—don’t walk away, since the cheese can go from golden to burned very quickly.
7. Finish with a squeeze of lemon and black pepper. Serve two open-faced melts per person.

Fiber stars: white beans + seeded whole-grain bread + peppers + spinach.

Ingredients:

• For the meatballs:
• 1¼ lb lean ground turkey
• 1 egg
• ½ cup rolled oats, pulsed or finely chopped
• 2 green onions, finely sliced
• 1 tsp garlic powder
• ½ tsp ground ginger
• Salt and pepper
• For the glaze:
• ¼ cup low-sodium soy sauce
• 2 tbsp honey
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp grated fresh ginger
• 1 garlic clove, minced
• 1 tsp cornstarch
• 2 tbsp water
• For the bowls:
• 4 cups broccoli florets
• 2 cups cooked brown rice
• 1 tsp sesame oil
• 1 tbsp sesame seeds
• Remaining sliced green onion

Instructions:

1. Heat the oven to 425°F and line a sheet pan with parchment paper. Add the ground turkey, egg, oats, green onions, garlic powder, ginger, salt and pepper to a bowl.
2. Mix gently with clean hands or a fork just until combined. Overmixing can make the meatballs dense. Form into approximately 16 meatballs and arrange them on one side of the sheet pan.
3. Add the broccoli to the other side and toss with sesame oil and a small pinch of salt. Bake for approximately 15–18 minutes, until the meatballs reach 165°F internally and the broccoli is tender with browned edges.
4. Meanwhile, make the glaze. Add the soy sauce, honey, rice vinegar, sesame oil, ginger and garlic to a small saucepan.
5. In a separate tiny bowl, stir the cornstarch and water together until completely smooth. This slurry prevents lumps.
6. Pour the slurry into the sauce and bring to a gentle simmer, stirring continuously for 1–2 minutes. The sauce should become glossy and slightly thick.
7. Add the cooked meatballs to the sauce and gently toss until they’re completely coated. Divide the brown rice between four bowls, then add the roasted broccoli and sticky sesame meatballs.
8. Spoon any remaining glaze over the bowls and finish with sesame seeds and green onions.

Fiber stars: brown rice + broccoli + oats.