Recipes

3-Star Fibermaxxing Meal Prep Plan

by Meal Plans.
October 01, 2026
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3-Star — Fibermaxxing Meal Prep Plan
$129 / week · 5 days · Serves 4 · 2 menus across the week · Target: ~30–40g fiber per person/day.

What This Plan Supports

  • Fiber From Whole Foods — Farro, chickpeas, lentils, white beans, black beans, oats, chia, berries, nuts, seeds and vegetables do the work. No powders, no supplements.
  • Restaurant-Quality, Not Clinical — Green goddess dressing, Calabrian chile, whipped ricotta, chili crisp and hot honey make this feel like a week of real cooking rather than a fiber assignment.
  • Two Menus, Five Days — Days 1–3 repeat the first menu and Days 4–5 switch to the second, so you cook once and benefit multiple times.
  • $129 for 20 Eating Occasions — Premium proteins like chicken thighs, ground turkey and salmon-adjacent pantry items, plus specialty ingredients like Calabrian paste, chili crisp and pistachios.

Meals may feel more filling and satisfying, and digestion and bowel regularity may improve. If you’re used to eating significantly less fiber, a quick increase can temporarily cause gas or bloating. Drinking enough fluids and increasing fiber gradually can help.

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The 5-Day Menu

Meal Days 1–3 Days 4–5
Breakfast Vanilla Chia Overnight Oats with Raspberry Compote & Pistachio Crunch Jammy Egg & Smashed White Bean Toasts with Avocado + Chili Crisp
Lunch Green Goddess Farro Bowls with Crispy Chickpeas & Feta Chipotle Sweet Potato & Black Bean Bowls with Avocado-Lime Crema
Dinner Calabrian Turkey & Lentil Rigatoni with Whipped Ricotta Hot Honey Lemon Chicken with Crispy Chickpeas & Charred Brussels Sprouts



Breakfast · Days 1–3

Vanilla Chia Overnight Oats with Raspberry Compote & Pistachio Crunch

Vanilla Chia Overnight Oats with Raspberry Compote & Pistachio Crunch

Makes 4 servings. Creamy oats, chia, Greek yogurt, jammy raspberries and pistachios. It’s a make-ahead breakfast that feels genuinely indulgent while quietly delivering a serious fiber hit before you’ve left the house.

Prep: 15 min · Chill: Overnight · Servings: 4

Ingredients:

  • 2 cups old-fashioned rolled oats
  • 3 tbsp chia seeds
  • 2 cups milk of choice
  • 1 cup plain Greek yogurt
  • 2 tsp vanilla extract
  • 2 tbsp maple syrup
  • 2 cups raspberries, fresh or frozen
  • 1 tbsp maple syrup for berries
  • ⅓ cup shelled pistachios, roughly chopped

Instructions:

  1. Make the raspberry compote. Add the raspberries and 1 tablespoon maple syrup to a small saucepan. Cook over medium-low heat for about 5–7 minutes, stirring occasionally.
  2. As the berries soften, gently mash some with the back of your spoon until the mixture is thick and jammy. Remove from the heat and let cool.
  3. Mix your oats. In a large bowl, combine the oats, chia seeds, milk, Greek yogurt, vanilla and remaining maple syrup. Stir very well so the chia seeds don’t clump together.
  4. Divide and chill. Spoon the oat mixture into four jars or containers. Top each with raspberry compote. Cover and refrigerate overnight, or for at least 4 hours.
  5. Finish in the morning. Stir the oats. If they’re thicker than you like, add a splash of milk.
  6. Sprinkle pistachios over each serving immediately before eating so they stay crunchy.

Fiber stars: oats + chia + raspberries + pistachios.



Lunch · Days 1–3

Green Goddess Farro Bowls with Crispy Chickpeas & Feta

Green Goddess Farro Bowls with Crispy Chickpeas & Feta

Makes 4 servings. Chewy farro, herby green goddess dressing, roasted chickpeas, cucumber, greens, feta and pumpkin seeds. It’s the kind of bowl that feels like a restaurant lunch but travels perfectly in a container.

Prep: 15 min · Cook: 25 min · Servings: 4

Ingredients:

  • 1½ cups dry farro
  • 2 cans chickpeas, drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • ½ tsp smoked paprika
  • 5 oz mixed greens
  • 1 large cucumber, chopped
  • 1 pint cherry tomatoes, halved
  • ½ cup crumbled feta
  • ¼ cup pumpkin seeds
  • Green Goddess Dressing:
  • ½ cup Greek yogurt
  • ½ cup fresh parsley
  • ¼ cup fresh basil
  • Juice of 1 lemon
  • 1 tbsp olive oil
  • 1 small garlic clove
  • Salt and pepper
  • 1–3 tbsp water

Instructions:

  1. Cook the farro. Bring a large pot of salted water to a boil. Add the farro and cook according to the package directions until tender but still slightly chewy. Drain well.
  2. Crisp the chickpeas. Pat the rinsed chickpeas dry with a clean towel. Toss with olive oil, garlic powder, smoked paprika and a pinch of salt.
  3. Roast at 425°F for 20–25 minutes, stirring halfway through, until deeply golden and crisp around the edges.
  4. Make the dressing. Blend the yogurt, parsley, basil, lemon juice, olive oil and garlic until smooth. Add water a tablespoon at a time until it’s easily drizzleable. Season with salt and pepper.
  5. Build each bowl. Start with farro and greens.
  6. Add cucumber, tomatoes and crispy chickpeas. Finish with feta, pumpkin seeds and plenty of Green Goddess dressing.

Fiber stars: farro + chickpeas + vegetables + pumpkin seeds.



Dinner · Days 1–3

Calabrian Turkey & Lentil Rigatoni with Whipped Ricotta

Calabrian Turkey & Lentil Rigatoni with Whipped Ricotta

Makes 4 servings. Slow-simmered turkey-lentil tomato sauce, whole-grain rigatoni, Calabrian chile and dollops of whipped ricotta. It’s a real pasta dinner that happens to be quietly fiber-forward.

Prep: 15 min · Cook: 35 min · Servings: 4

Ingredients:

  • 8 oz whole-grain rigatoni
  • ¾ lb lean ground turkey
  • 1 cup cooked lentils
  • 1 tbsp olive oil
  • 1 small yellow onion, finely diced
  • 1 carrot, finely diced
  • 2 garlic cloves, minced
  • 1–2 tsp Calabrian chile paste
  • 1 can crushed tomatoes
  • 1 tsp Italian seasoning
  • ¾ cup ricotta
  • 2 tbsp grated Parmesan
  • Fresh basil
  • Salt and pepper

Instructions:

  1. Start the sauce. Heat olive oil in a large skillet over medium heat. Add the onion and carrot and cook for about 5 minutes, until they begin to soften. Add the garlic and cook for another 30 seconds.
  2. Brown the turkey. Add the ground turkey, break it into small pieces with your spoon, and cook until there’s no pink remaining.
  3. Build the sauce. Stir in the Calabrian chile paste, crushed tomatoes, Italian seasoning and lentils. Reduce the heat to low and simmer for 15–20 minutes. If the sauce gets too thick, add a splash of water.
  4. Cook the pasta. Meanwhile, bring a large pot of salted water to a boil. Cook the rigatoni according to package directions until al dente. Before draining it, scoop out about ½ cup of pasta water.
  5. Add the drained pasta to the sauce and toss well, adding a splash of pasta water if necessary to loosen things up.
  6. Whip the ricotta. Stir the ricotta vigorously with a spoon until creamy. Season with a small pinch of salt.
  7. Divide the pasta among four bowls. Add a spoonful of whipped ricotta, Parmesan and fresh basil.

Fiber stars: lentils + whole-grain pasta + tomato + vegetables.



Breakfast · Days 4–5

Jammy Egg & Smashed White Bean Toasts with Avocado + Chili Crisp

Jammy Egg & Smashed White Bean Toasts with Avocado + Chili Crisp

Makes 4 servings. Seeded sourdough, lemony white beans, avocado, soft eggs and greens finished with chili crisp. It’s a breakfast that looks like a café plate but takes about ten minutes to assemble.

Prep: 10 min · Cook: 7 min · Servings: 4

Ingredients:

  • 8 slices seeded whole-grain or high-fiber sourdough
  • 1 can cannellini beans, drained and rinsed
  • 1 large avocado
  • 4 eggs
  • 2 cups baby arugula
  • 1 lemon
  • 1 tbsp olive oil
  • Chili crisp, to taste
  • Salt and pepper

Instructions:

  1. Cook the eggs. Bring a small pot of water to a boil. Carefully lower in the eggs and cook for about 7 minutes for jammy yolks.
  2. Immediately transfer the eggs to a bowl of ice water. Let sit for 2–3 minutes before peeling.
  3. Make the beans. Put the cannellini beans in a bowl. Add olive oil, a generous squeeze of lemon, salt and pepper. Mash with a fork—don’t make them completely smooth, since some whole beans give the toast better texture.
  4. Toast the bread until crisp and golden. Spread each piece with smashed white beans.
  5. Add sliced avocado, arugula and halved jammy eggs.
  6. Finish with a small spoonful of chili crisp and another squeeze of lemon.

Fiber stars: beans + avocado + seeded whole-grain bread + greens.



Lunch · Days 4–5

Chipotle Sweet Potato & Black Bean Bowls with Avocado-Lime Crema

Chipotle Sweet Potato & Black Bean Bowls with Avocado-Lime Crema

Makes 4 servings. Roasted sweet potatoes, black beans, brown rice, crunchy cabbage and a creamy avocado-lime sauce. It’s the kind of bowl that gets better as the week goes on because the components hold up so well.

Prep: 15 min · Cook: 25 min · Servings: 4

Ingredients:

  • 2 medium sweet potatoes, cut into small cubes
  • 1 can black beans, drained and rinsed
  • 2 cups cooked brown rice
  • 2 cups shredded red cabbage
  • 1 cup frozen corn, thawed
  • 2 tbsp pumpkin seeds
  • 1 tsp smoked paprika
  • ½ tsp cumin
  • 1 tbsp olive oil
  • Avocado-Lime Crema:
  • 1 avocado
  • ½ cup Greek yogurt
  • Juice of 1 lime
  • Small handful cilantro
  • Salt
  • Water as needed

Instructions:

  1. Heat oven to 425°F.
  2. Roast the sweet potatoes. Toss the cubes with olive oil, smoked paprika, cumin and salt. Spread them into one layer on a baking sheet. Roast for approximately 25 minutes, flipping halfway through.
  3. Warm the beans and rice. Heat them separately in the microwave or in small pans on the stove.
  4. Make your crema. Blend the avocado, yogurt, lime juice, cilantro and a pinch of salt. Add a tablespoon or two of water until creamy and pourable.
  5. Divide the brown rice among four bowls.
  6. Arrange the roasted sweet potatoes, black beans, cabbage and corn over the rice.
  7. Drizzle generously with avocado-lime crema and finish with pumpkin seeds.

Fiber stars: black beans + sweet potato + brown rice + cabbage + avocado.



Dinner · Days 4–5

Hot Honey Lemon Chicken with Crispy Chickpeas & Charred Brussels Sprouts

Hot Honey Lemon Chicken with Crispy Chickpeas & Charred Brussels Sprouts

Makes 4 servings. Juicy roasted chicken, crispy chickpeas, caramelized Brussels sprouts and a sweet-spicy lemon glaze. One sheet pan, a lot of fiber, and the kind of dinner you’d actually order.

Prep: 15 min · Cook: 35 min · Servings: 4

Ingredients:

  • 1½ lb boneless skinless chicken thighs
  • 1 can chickpeas, drained, rinsed and thoroughly dried
  • 1 lb Brussels sprouts, trimmed and halved
  • 1 large sweet potato, cubed
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • Salt and pepper
  • Hot Honey Lemon Glaze:
  • 2 tbsp honey
  • Juice of ½ lemon
  • ½–1 tsp red pepper flakes
  • 1 tsp Dijon mustard

Instructions:

  1. Heat oven to 425°F and line a large sheet pan with parchment paper.
  2. Start the vegetables. Add the Brussels sprouts, sweet potato and chickpeas to the pan. Toss with about 1 tablespoon olive oil, garlic powder, smoked paprika, salt and pepper.
  3. Roast for 10 minutes while you prepare the chicken.
  4. Pat the chicken dry. Rub with the remaining olive oil and season with salt and pepper.
  5. Remove the sheet pan from the oven, stir the vegetables and nestle the chicken thighs among them.
  6. Return to the oven for approximately 20–25 minutes, or until the chicken reaches 165°F internally.
  7. Make the glaze. Stir together the honey, lemon juice, red pepper flakes and Dijon.
  8. Brush the hot chicken with the glaze. Drizzle a little over the vegetables, too.
  9. For extra caramelization, place the pan under the broiler for 1–2 minutes, watching it constantly so the honey doesn’t burn.

Fiber stars: chickpeas + Brussels sprouts + sweet potato.

Ingredients:

0.5x
1x
2x
4x
 
Proteins & Grains
  •   2.25 lb Lean Ground Turkey
  •   3 lb Boneless Skinless Chicken Thighs
  •   8 Eggs
  •   6 cups Milk
  •   5 cups Plain Greek Yogurt
  •   1.5 cups Feta
  •   2.25 cups Ricotta
  •   .75 cup Parmesan
  •   6 cups Rolled Oats
  •   9 tbsp Chia Seeds
  •   4.5 cups Farro (dry)
  •   4 cups Brown Rice (cooked)
  •   24 oz Whole-Grain Rigatoni
  •   16 slices Sourdough Bread
 
Pantry
  •   8 cans Chickpeas
  •   2 cans Cannellini Beans
  •   2 cans Black Beans
  •   3 large Crushed Tomatoes
  •   3 cups Lentils
  •   1 jar Calabrian Chile Paste
  •   1 cup Shelled Pistachios
  •   1 cup Pumpkin Seeds
  •   1 jar Tahini
  •   .25 cup Honey
  •   .5 cup Maple Syrup
  •   1 jar Chili Crisp
  •   Dijon Mustard
  •   Olive Oil
  •   Vanilla Extract
  •   Red Pepper Flakes
  •   Garlic Powder
  •   Smoked Paprika
  •   Italian Seasoning
  •   Fresh Cilantro
  •   Fresh Basil
  •   Fresh Parsley
 
Produce
  •   6 cups Raspberries
  •   6 cups Blueberries
  •   4 Avocados
  •   4 cups Baby Arugula
  •   15 oz Mixed Greens
  •   3 Cucumbers
  •   3 pints Cherry Tomatoes
  •   7 Sweet Potatoes
  •   4 cups Red Cabbage
  •   2 cups Frozen Corn
  •   2 lb Brussels Sprouts
  •   4 cups Baby Spinach
  •   3 Yellow Onions
  •   3 Carrots
  •   2 bulbs Garlic
  •   8 Lemons
  •   2 Limes
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Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Estimated Weekly Grocery Spend

Category Est. Cost
Proteins (ground turkey, chicken thighs, eggs) ~$38
Produce & fresh ~$32
Dairy & refrigerated ~$22
Grains, legumes & specialty pantry ~$37
Total ~$129

This tier keeps chicken thighs and ground turkey in the cart while loading up on farro, chickpeas, cannellini beans, black beans, lentils, pistachios and pumpkin seeds. Specialty items like Calabrian chile paste, chili crisp, feta, ricotta, fresh basil and fresh parsley push the total to $129 while keeping every meal restaurant-quality.

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