Stovetop12 Sept 2026
Black Rice + Edamame Bowl, Miso-Sesame Dressing
The highest-fiber rice there is, under edamame and a sharp miso-sesame dressing — the whole-grain backbone of the week's lunches.
Japanese-inspiredhigh-fiberwhole-grainhigh-protein
A personal cookbook
recipes.
Hand-written, cooked-many-times, keep-forever recipes. Currently 12 entries on file.
Stovetop12 Sept 2026
Black Rice + Flaked Trout Salad
Cold black rice with flaked trout, cucumber, radish, and herbs in a lemon dressing — a make-ahead lunch that holds three days without complaint.
Nordicpescatarianfishhigh-protein
No-Cook12 Sept 2026
Chia Pudding
Three ingredients, five minutes of effort, ten grams of fiber a jar — the overnight breakfast that carries most of a day's fiber target before noon.
high-fiberbreakfastveganmeal-prep
Oven & Pan12 Sept 2026
Four Fish Mains
Four fast pescatarian dinners — salmon, cod, shrimp, and trout — each paired with a vegetable that does the fiber work.
pescatarianfishhigh-proteinweeknight
Stovetop12 Sept 2026
Homemade Seitan (Flour Washing Method)
Wash bread flour down to pure gluten, then poach it in a savoury broth — ~25g protein per 100g, the anchor protein for the whole week.
high-proteinseitanmeal-prepvegetarian
Simmered12 Sept 2026
Lentil Salad with Halloumi
Warm Puy lentils in a Dijon-lemon vinaigrette under strips of grilled halloumi — protein and fiber in the same bowl, and it holds four days.
Frenchhigh-proteinhigh-fibervegetarian
Pan-Seared12 Sept 2026
Miso-Glazed Tofu + Bok Choy
Crisp-edged pan-seared tofu in a salty-sweet miso glaze, with bok choy seared in the same pan — twenty-five minutes, one skillet.
Japanese-inspiredhigh-proteintofuvegetarian
Stovetop12 Sept 2026
Mushroom + Hulled Barley "Risotto" with Seitan Strips
Barley that holds its chew through every reheat, cooked risotto-style with deeply browned mushrooms and pan-crisped seitan on top.
Italian-inspiredhigh-fiberwhole-grainhigh-protein
Instant Pot12 Sept 2026
Pressure-Cooked Eggs (No Gray Ring)
Steamed-soft pressure cooker eggs with jammy yolks and zero iron-sulfide gray — natural release and an ice bath are the whole trick.
instant-poteggshigh-proteinmeal-prep
Stovetop & Grill12 Sept 2026
Seitan Three Ways — Stir-fry, BBQ & Kebabs
One batch of homemade seitan, three dinners — crisp-edged stir-fry, sticky broiled BBQ, and lemon-oregano kebabs off the grill.
high-proteinseitanweeknightmeal-prep
Oven12 Sept 2026
Weekly Roasted Veg Tray, Four Ways
One hot tray, four flavour finishes — the Sunday side that covers lunches all week and drags every fiber number up where it needs to be.
high-fibermeal-prepvegetariansides
Instant Pot20 Jul 2026
Refried Pinto Bean Quesadillas
Instant Pot pinto beans with a garam-masala-and-sesame twist, refried in butter and folded into quesadillas with gräddost.
Mexicaninstant-potbeansvegetarian