Okay, folks, after all that reading and preparation, we are officially under way. You’re going to be pushing yourself—trying new foods, new flavors, new cooking techniques. Embrace the challenge and share your experience online under the hashtag #fiberfueled4weeks. I’ll be keeping an eye out for you and can’t wait to cheer you on!
Remember, feel free to make adjustments as necessary to fit your tastes or your particular lifestyle. Don’t forget to keep track of which recipes are your favorites, which you can do without, and if any meals make you sensitive.
□ 1 medium piece fresh ginger
□ 7 large lemons
□ 6 large red bell peppers
□ 1 ounce dried shiitake mushrooms
□ 1 pound carrots
□ 1 pound celery hearts
□ 1 pint cherry tomatoes
□ One 5-ounce bag spinach leaves
□ 3 kiwis
□ 1 pound strawberries
□ 2 bananas
□ One 10-ounce package leafy salad greens
□ 2 beets
□ One 100-gram container broccoli sprouts
□ 1 bunch fresh parsley
□ 1 bunch fresh basil
□ 1 large avocado
□ 1 large eggplant
□ 2 zucchini
□ 7 Roma tomatoes
□ 1 small fennel bulb
□ 1 large pineapple
□ 1 small bunch fresh chives
□ 1 bunch kale (lacinato or curly)
□ 1 jalapeño
□ 1 bunch fresh cilantro
□ 1 lime
□ 1 pint blueberries
□ 3 large sweet potatoes
□ 2 parsnips
□ 6 large radishes
□ 2 bunches scallions
□ 1 head romaine lettuce
□ One 5-ounce container arugula
□ 1 red chile pepper
□ 1 head broccoli
□ 2 heads bok choy
□ 1 pound oyster mushrooms
□ 2 large oranges
□ 2 large salad tomatoes
□ One 28-ounce jar peanut butter
□ One 16-ounce container white miso paste
□ One 16-ounce jar organic sunflower oil
□ One 8-ounce container unsweetened cocoa powder
□ One 28-ounce jar almond butter
□ One 8-ounce bag unsweetened coconut flakes
□ One 64-ounce container almond milk
□ One 16-ounce bag chia seeds
□ One 16-ounce bag hemp seeds
□ One 16-ounce bag ground flaxseed
□ Two 15-ounce cans chickpeas
□ One 5-ounce jar sunflower kernels
□ One 15-ounce jar tahini
□ One 15-ounce can brown lentils
□ One 24-ounce bag yellow cornmeal
□ One 8-ounce bag unsweetened coconut flakes
□ One 8-ounce bag dates
□ One 4-ounce box wild rice
□ One 30-ounce loaf sourdough bread
□ One 8-ounce package tempeh
□ One 16-ounce bag whole almonds
□ Taco-size (small) corn tortillas (4)
□ 1 pound firm tofu, packed in water
□ One 8-ounce package rice noodles
□ One 18-ounce container rolled oats
□ One 3-ounce bag pepitas
□ One 2.24-ounce can sliced black olives
□ One 8-ounce package gluten-free pasta of choice
□ One 8-ounce package quinoa
□ One 15-ounce can coconut milk
□ One 8-ounce package brown rice
□ One 32-ounce container vegetable broth
□ One 3-ounce can bamboo shoots
□ One 20-ounce package arborio rice
□ One 10-ounce bag chopped walnuts
□ 100% maple syrup
□ Balsamic vinegar
□ Olive oil
□ Ground cumin
□ Sea salt
□ Ground black pepper
□ Crushed red pepper flakes
□ Dried kombu
□ Turmeric
□ Tamari
□ Nutritional yeast
□ Vanilla extract
□ Red wine vinegar
□ Rice wine vinegar
□ Pickling spice (or mustard seeds, cloves, and whole peppercorns)
□ Apple cider vinegar
□ Dried oregano
□ Dried basil
□ Chili powder
□ Smoked paprika
□ Cayenne pepper
□ Italian scasoning
□ Toasted sesame oil
□ Cornstarch or arrowroot powder
□ Ground ginger
□ Ground cinnamon
□ Ground nutmeg
□ Dried cranberries, optional
□ Yellow curry powder
□ Garam masala powder
□ Baking powder
□ Baking soda
Remember, these recipes are to be enjoyed whenever the moment feels right.
Drink Recipe: Lemon-Ginger Tea
Snack Recipe #1: Muhammara Dip with carrots and cucumbers
Snack Recipe #2: Miso Biome Sipper
Dessert Recipe #1: Coconut Oat Balls
Dessert Recipe #2: Zesty Lemon Chia Pudding
When the going gets tough, no worries. Just opt for one of these recipes for super simple meals and snacks.
Quick-Fix Breakfast: Superfood Smoothie
Quick-Fix Lunch: Muhammara Sandwich
Quick-Fix Dinner: Wild Biome Super Soup
Quick-Fix Snack: 10 almonds
Quick-Fix Dessert: ¼ cup blueberries or 10 strawberries*
DAY 1 (USUALLY SUNDAY)
Friendly reminder: You can always substitute fruit for the snack or add extra fruit to your day.
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
8 |
|
|
Lunch |
The Daily Salad + Supercharged Roasted Roots + Oil-Free Orange Dressing |
12 |
|
Dinner |
8 |
DAY 2
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
4 |
|
|
Lunch |
7+ |
|
|
Dinner |
5+ |
DAY 3
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
9+ |
|
|
Lunch |
7 |
|
|
Dinner |
Nourishing Tomato Noodle Soup with salad of leftover Supercharged Roasted Roots, lettuce, and Oil-Free Orange Dressing |
5–8 |
DAY 4
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
6 |
|
|
Lunch |
5+ |
|
|
Dinner |
11 |
DAY 5
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
3–5 |
|
|
Lunch |
The Daily Salad + Oil-Free Orange Dressing + sourdough toast and muhammara spread |
13–18 |
|
Dinner |
7 |
DAY 6
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
Superfood Smoothie Bowl with nut butter drizzle and Crispy Oat Granola |
12 |
|
Lunch |
Leftover Pesto Pasta with Down ’n’ Dirty Kale Salad |
11–13 |
|
Dinner |
7–11 |
DAY 7
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
2+ |
|
|
Lunch |
Leftover Back-Pocket Stir-Fry |
7 |
|
Dinner |
5 |
This super seedy breakfast porridge is packed with ALA-rich hemp and chia seeds. While the ingredient list looks long, it’s mostly spices and flavorings. If you have pumpkin pie spice on hand, you can use that instead of the ginger, cinnamon, and nutmeg.
For those who prefer a sweeter porridge, add maple syrup as desired. We like this best with fresh berries and a drizzle of almond butter on top.
Makes 2 servings
⅔ cup rolled oats
½ cup unsweetened almond milk
2 tablespoons raw pepitas, roughly chopped
Pinch ground ginger
Pinch ground cinnamon
Pinch ground nutmeg
2 tablespoons hemp seeds
1 tablespoon almond butter, plus more for serving
2 teaspoons chia seeds
½ teaspoon vanilla extract
100% maple syrup (optional)
Berries, for serving
Bring the oats and ⅔ cup water to a boil in a medium saucepan over medium-high heat. Reduce the heat to low and stir in the almond milk, pepitas, ginger, cinnamon, and nutmeg. Cook, stirring occasionally, for about 5 minutes, until the oats are tender.
Remove from the heat and stir in the hemp seeds, almond butter, chia seeds, and vanilla. Taste, adding maple syrup as desired for a sweeter porridge.
Serve with berries and additional almond butter drizzle, if desired.
6 PLANT POINTS
We love the tropical pairing of pineapple and coconut, though other Week 1–friendly topping options include 30 raspberries or a heaping ¼ cup of blueberries.
Serves 2
2 cups unsweetened almond milk
¼ cup chia seeds
2 tablespoons ground flaxseed
1 tablespoon 100% maple syrup (optional)
1 teaspoon vanilla extract
2 tablespoons shredded, unsweetened coconut
2 cups sliced pineapple
1 date, chopped
Place the almond milk, chia seeds, flax meal, maple syrup, if using, and vanilla in a large mason jar with a lid and shake vigorously to combine. Place in the fridge for 20 minutes, then remove and shake again. Place back in the fridge for at least 30 minutes or up to overnight.
When ready to serve, divide into two bowls, stir in the coconut, and top with pineapple and chopped date.
Decrease the total quantity of pineapple to 1 cup.
Dates are a high FODMAP food, so in Week 1, limit your serving size to ⅓ chopped date per serving. In Week 2, increase your serving size to ½ date. After Week 3, if dates are not a trigger food, you can consume a full date.
Make this in your favorite glass container with a lid in the evening, add the toppings in the morning, and pack this to take with you on busy mornings!
4 PLANT POINTS
We call this a “superfood” smoothie for good reason—it’s packed with all of the good stuff: ALA-rich hemp seeds, spinach, broccoli sprouts, berries, and satisfying peanut butter. If you prefer your smoothie on the sweeter side, you may need a touch of maple syrup for Weeks 1 and 2. From there, feel free to add in more berries or kiwi and omit the sweetener altogether.
Serves 1
1 cup almond milk
2 tablespoons hemp seeds
½ cup spinach leaves
Small handful broccoli sprouts
1 kiwi, skin removed
5 medium strawberries
2 tablespoons peanut butter
½ frozen banana
1 to 2 teaspoons 100% maple syrup (optional)
Place all ingredients in a blender and puree until very smooth and creamy. Depending on the power of your blender, you may need to add more liquid.
To make a smoothie bowl, reduce the liquid by half (use ½ cup almond milk), then blend as directed. Divide the contents into two bowls and drizzle with peanut butter and top with more berries, if desired. Garnish with more fresh fruit, seeds, nut butter, and Crispy Oat Granola.
Place the smoothie or bowl in a mason jar with a lid or leak-proof container with a lid. For the bowl, pack toppings in a separate leak-proof container, then combine once ready to eat.
Unripe bananas are lower in FODMAPs than ripe bananas. Half a ripe banana or 1 medium unripe banana are both low FODMAP. Use ½ banana if you are sensitive to fructose.
6 PLANT POINTS
While we are big fans of sourdough, this sweet potato version is a nice way to mix up French toast. We’re serving it with almond butter and blueberries, but the topping choices are endless after Week 1. This recipe also includes make-ahead prep for parbaking the sweet potatoes ahead of time, then popping them into a toaster when ready to eat.
You’ll need a sharp knife to cut the potatoes into slabs, or you can use a mandoline for more uniform slices.
Makes 10 or 11 slices
1 large sweet potato, washed and dried
2 tablespoons almond butter
20 blueberries
Preheat the oven to 350°F. Place a wire rack on a large rimmed baking sheet and set aside.
Trim both ends from the sweet potato using a knife, then slice the potato lengthwise into ¼-inch-thick slabs using a knife or mandoline.
Place the slabs onto the wire rack (or directly onto the baking sheet) in a single layer and place in the middle of the oven. Cook for 15 to 20 minutes, until the potatoes are tender but not fully cooked, checking every 5 minutes to make sure they don’t burn. Thinner potatoes will need less cooking time and thicker potatoes will need more. If you aren’t using a wire rack, flip the potatoes halfway through.
Remove from the oven and allow to cool completely on the wire rack, then transfer to an airtight container and store in the fridge for up to 4 days.
When ready to serve, place the sweet potato slices (about 2 slices is a good serving size) in a toaster or toaster oven on the medium setting and toast until hot and the edges are crispy (the cook time required will depend on your toaster). Serve with almond butter and blueberries.
For the first week, limit your sweet potato portion size to ½ cup (4 ounces). This will keep the sweet potato in a low FODMAP portion size.
Supercharge It!
Add a dash of cinnamon, a sprinkle of unsweetened coconut flakes, or even a few hemp seeds on top of this toast for more Plant Points and nutrients.
3 PLANT POINTS
This granola is the perfect topper for smoothies and smoothie bowls. We also love noshing on this crispy, subtly sweet granola with a touch of plant-based milk or on its own. While the cranberries are an optional add-in, we are obsessed with their tart, sweet flavor and chewy texture!
Makes 4¼ cups
2 cups rolled oats
1 cup unsweetened, shredded coconut
1 cup chopped walnuts
2 tablespoons chia seeds
2 tablespoons hemp seeds
2 tablespoons ground flaxseed
1 teaspoon ground cinnamon
¾ teaspoon salt
2 tablespoons organic sunflower oil
¼ cup 100% maple syrup
1 teaspoon vanilla extract
½ cup dried cranberries (optional)
Preheat the oven to 250°F. Line a rimmed baking sheet with parchment.
In a large bowl, combine the oats, coconut, walnuts, chia seeds, hemp seeds, flaxseed, cinnamon, and salt.
In a small saucepan over medium heat, whisk the sunflower oil into the maple syrup. Bring to a simmer, then remove from the heat and add the vanilla.
Add the syrup mixture to the oat ingredients and mix thoroughly. Spread the granola in a single layer on the prepared baking sheet. Bake for 90 minutes, stirring every 15 minutes, until golden brown.
Cool completely, then stir in the dried cranberries, if using. Transfer to an airtight container and store for several weeks in the fridge, or in the freezer for up to 3 months.
This dish makes quite a bit. We suggest making this at the start of Week 1 and enjoying it throughout the meal plan. Store in an airtight container to prevent it from drying out.
1 tablespoon dried cranberries per serving is low FODMAP.
6 PLANT POINTS
We call this the daily salad because we believe in the power of eating raw vegetables every single day, and what better way than a Fiber Fueled salad? If you’re looking for a filling, satisfying, and easy-to-throw-together option, this is it. We call for pickled beets in this recipe. They’re low FODMAP even though plain beets are fairly high.
Serves 2
Salad
4 cups chopped leafy greens
½ cup Quick-Pickled Beets (recipe follows), or store-bought
½ cup cooked chickpeas
¼ cup sunflower seeds
Handful broccoli sprouts
1 medium carrot, shredded
10 cherry tomatoes, sliced
Oil-Free Orange Dressing
¼ cup freshly squeezed orange juice
2 tablespoons apple cider vinegar
2 tablespoons tahini
¼ teaspoon salt, plus more to taste
¼ teaspoon freshly ground black pepper, plus more to taste
Supercharged Roasted Roots (optional; recipe follows), for serving
Make the salad: In a large bowl, toss together the greens, pickled beets, chickpeas, sunflower seeds, sprouts, carrots, tomatoes, and any other Supercharge toppings, if using. Set aside.
Make the dressing: Whisk together the orange juice, vinegar, tahini, salt, and pepper in a small bowl or mason jar until smooth. Starting with 1 tablespoon at a time, whisk in water until your desired consistency is reached (the dressing should be pourable but not runny). Add salt and pepper, as desired. If using later, the dressing will keep in the fridge for up to 5 days.
When ready to serve, drizzle each salad with ¼ cup dressing, toss well, and add salt and pepper to taste.
Supercharge It!
Add 1 cup Supercharged Roasted Roots, chopped parsley, and cubed, baked tofu. After Week 2, you can top with ½ avocado.
9 PLANT POINTS
2 cups steamed, sliced beets
¼ cup plus 2 tablespoons red wine vinegar
1 tablespoon 100% maple syrup
1 tablespoon pickling spice (see Note)
Place the cooked beets, vinegar, maple syrup, and pickling spice in a small saucepan and bring to a boil over high heat. Reduce the heat to a simmer, cover, and let cook for 3 minutes. Remove from the heat and let sit for 30 minutes.
Refrigerate the beets for up to 1 week in the fridge.
Note: If you don’t have pickling spice, you can use a pinch of mustard seeds, 2 or 3 whole cloves, and a pinch of whole peppercorns instead.
This topping is designed to supercharge your meals wherever you want a little fiber boost. Add a handful to salads, Nourishing Buddha Bowls, or Tofu Scramble Bowls, or just enjoy them on their own.
This mix is perfect for Week 1, but the technique can be used on almost any vegetable out there, though cooking times may need to be adjusted.
Serves 4
2 cups cubed sweet potato
2 parsnips, chopped
6 large radishes, chopped
1 tablespoon olive oil, or garlic-infused olive oil
2 tablespoons vegetable broth
½ teaspoon salt
½ teaspoon freshly ground pepper
Preheat the oven to 425°F.
Toss the sweet potato, parsnips, radishes, olive oil, broth, salt, and pepper together in a large bowl until well combined. Place on a rimmed baking sheet in a single layer (you may need to use two, depending on size) and cover with foil.
Roast for 35 minutes, or until mostly soft. Remove from the oven, remove the foil, and stir. Return to the oven for 10 more minutes, or until the edges become lightly crisp.
3 PLANT POINTS
Wild rice and chickpeas make this hearty soup delicious and satisfying. While you can enjoy this soup any time of year, it’s very comforting and perfect for a cold and rainy day.
Makes 2 servings
1 teaspoon olive oil
2 carrots, chopped
1 celery stalk, chopped
2 tablespoons fresh chives, chopped
¼ teaspoon salt, plus more to taste
⅛ teaspoon freshly ground black pepper, plus more to taste
2½ cups Biome Broth
⅓ cup wild rice
½ cup chickpeas
1 cup kale, stems removed and roughly chopped
In a medium saucepan, heat the olive oil over medium-high heat. Add the carrots, celery, chives, salt, and pepper. Cook for 3 to 5 minutes, until the vegetables are crisp-tender.
Add in the broth, rice, and ½ cup water. Bring the mixture to a boil, then cover and reduce the heat to low. Simmer for about 40 minutes, until the rice has softened.
Mix in the chickpeas and kale and cook until the kale is just wilted, about 5 minutes. Add salt and pepper to taste.
Pack in a thermos to enjoy warm at work or place in a leak-proof container and warm right before serving. We like Bklyn Bento jars, which come with a bamboo spoon, or Lillie Home stainless-steel thermoses.
Supercharge It!
Serve this with a side of sourdough bread and the Muhammara Dip you have made from the meal plan. Top with freshly chopped scallions.
7 PLANT POINTS
To pack this sandwich for lunch, pack the toast, roasted Italian vegetables, spinach, and dip separately, then combine right before eating. We enjoy this as an open-faced sandwich.
Makes 1 sandwich
Leftover Muhammara Dip
Leftover Roasted Italian Medley
Sourdough bread
Fresh spinach leaves
Right before serving, toast the bread and warm the dip and vegetables. Spread the muhammara dip on both pieces of the bread, then layer with vegetables and spinach leaves. Eat as an open-faced sandwich, or assemble, slice, and enjoy.
7 PLANT POINTS
This is one of our favorite ways to enjoy kale! The avocado–almond butter dressing is creamy and bursting with flavor. Simple to make, filled with flavor and texture, and brimming with plant-powered nutrients! We use this one as a side dish for multiple meals throughout the four-week plan.
Serves 2
1 heaping cup kale (dinosaur is best), tough stems removed and chopped
3 teaspoons low-sodium tamari
1 heaping cup spinach
2 tablespoons chives
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
¼ avocado, mashed
2 tablespoons almond butter
½ stalk celery, chopped
2 tablespoons walnuts, roughly chopped (optional)
¼ cup chopped scallions (green parts only) (optional)
In a medium bowl, drizzle the kale with 1 teaspoon tamari and massage with your hands to soften and break down the kale. Add the spinach, chives, salt, and pepper and toss together once more.
In a separate small bowl, mash the avocado with the almond butter and whisk in the remaining 2 teaspoons of tamari to thin.
Pour the avocado mixture over the kale and combine thoroughly with your hands or with tongs, massaging to coat every piece.
Add the celery, walnuts, and scallions and serve.
If you can tolerate a higher portion than ½ cup, increase your serving of kale, as this recipe makes a lot of dressing!
This salad tastes good a day after making, but not much longer. If you plan on making a portion to enjoy now and enjoying the second portion later, only dress half the greens with half of the dressing and toppings. Store the remaining kale, spinach, dressing, chopped celery, walnuts, and scallions separately until ready to enjoy.
5 PLANT POINTS
Creamy polenta is stick-to-your-ribs comfort food, especially when combined with our quick ragu of Italian vegetables and lentils. After Week 1, try this ragu with Pepita Parmesan, a nutty parm that’s delicious on everything from pasta to polenta to popcorn.
Serves 2
Quick Ragu
2 teaspoons olive oil, garlic-infused olive oil, or vegetable broth
1 cup chopped tomatoes
Salt and freshly ground black pepper
1 cup canned lentils
2 cups Roasted Italian Medley
½ teaspoon dried oregano, plus more to taste
½ teaspoon dried basil, plus more to taste
Crushed red pepper flakes (optional)
Polenta
1½ cups plain almond milk
½ cup cornmeal
½ teaspoon salt
Freshly ground black pepper
Chopped parsley, for serving
Chopped fresh basil, for serving
Make the ragu: Heat a medium saucepan over medium heat and add the olive oil. Add in the tomatoes and a pinch of salt and black pepper. Cook, stirring often, for about 10 minutes, until the tomatoes have broken down. Add the lentils, Roasted Italian Medley, oregano, basil, and red pepper flakes, if using. Cook, stirring occasionally, for 10 minutes, or until thickened. Taste as you go and add more salt, pepper, and dried herbs as desired.
Make the polenta: Whisk together ½ cup water and the almond milk in a medium saucepan over medium heat. When bubbles start to surface, whisk in the cornmeal and salt. Reduce the heat to a simmer and cook for 10 to 15 minutes, until thickened. Taste as you go and add more salt and pepper to taste.
To serve, divide the polenta into two bowls and top with the ragu. Garnish with fresh chopped parsley and basil.
8 PLANT POINTS
The tempeh taco filling and creamy cilantro sauce are designed to do double-duty in both the tacos and taco salad. Save time by making the entire batch, then portioning half to save for later in the week.
Serves 4
Tempeh Taco Filling
1 tablespoon olive oil
8 ounces tempeh, finely chopped
1 tablespoon chili powder
2 teaspoons smoked paprika
½ teaspoon salt
¼ teaspoon ground cayenne pepper
1 cup canned lentils, drained
Creamy Cilantro Sauce
1 jalapeño, roughly chopped
½ bunch cilantro
¼ cup slivered almonds
Zest and juice of 1 lime
1 teaspoon salt
For Tacos
4 corn tortillas
Shredded lettuce, black olives, chopped tomatoes, scallions, and cilantro, for serving
For Salad
4 cups shredded lettuce
½ cup chopped tomatoes
⅓ cup sliced black olives
2 sliced scallions (green parts only)
⅓ cup chopped cilantro
Make the taco filling: Heat the oil in a large skillet over medium heat. Add the tempeh. Use a wooden spoon to break it into small pieces, then add in the chili powder, smoked paprika, salt, and cayenne pepper. Cook for about 10 minutes, until the tempeh is softened, adding a splash of broth or water if the tempeh sticks to the pan or gets too dry. Add the lentils and stir to combine and warm through.
Make the creamy cilantro sauce: Place the jalapeño, cilantro, almonds, lime zest, lime juice, ½ cup water, and the salt into a blender and puree until creamy and smooth. The consistency should be similar to a thick salad dressing. Add more water, 1 tablespoon at a time, if the dressing is too thick.
Assemble the tacos: Right before serving, warm the tortillas. Add half of the tempeh filling to the corn tortillas and top with shredded lettuce, tomatoes, olives, scallions, cilantro, and dressing. Reserve the remaining half of the filling for taco salad later in the week.
Assemble the taco salad: Toss together the lettuce, tomatoes, olives, scallions, and cilantro and divide into two bowls. Top with the remaining tempeh taco filling and drizzle with the cilantro dressing.
Prep the tempeh taco filling and creamy cilantro sauce ahead of time, up to 3 days before serving. Portion half of the tempeh taco filling and creamy cilantro dressing to use later in the week for Tempeh Taco Salad.
Chili powder may contain garlic, so make sure to read the ingredient list and pay attention to how you feel after this meal.
5+ PLANT POINTS
Tomato noodle soup for this soul. This low FODMAP soup is comforting, nourishing, and just plain delicious.
Serves 2
3 cups Biome Broth, plus more as needed
1 scallion (green part only), sliced
2 teaspoons freshly grated ginger
1 Roma tomato, finely diced
1 tablespoon tamari
6 ounces firm tofu, drained, lightly pressed (see Note), and finely cubed
½ teaspoon ground turmeric
5 ounces rice noodles
2 teaspoons miso paste
1 teaspoon toasted sesame oil (optional)
Supercharged Roasted Roots (optional), for serving
Heat 2 tablespoons of the broth in a medium saucepan over medium heat. Add in the scallion greens, ginger, tomato, and tamari and cook for about 10 minutes, until the tomato is well broken down. Add a splash or two of broth as needed.
Add the tofu and cook 1 to 2 more minutes, stirring occasionally to prevent sticking. Add the turmeric and the remaining broth, then bring to a low boil. Let simmer for 10 minutes for the flavors to develop.
Reduce the heat to a simmer, then add in the rice noodles. Cook for another 2 or 3 minutes, until the noodles are tender and cooked through.
Turn off the heat and stir in the miso. Drizzle with sesame oil, if using, and top with the roasted roots to serve, if desired.
Supercharge It!
Top with 1 slice toasted nori, cut into strips, sesame seeds, and sliced scallion greens.
5 PLANT POINTS
Note: To press tofu, slice into slabs, then wrap in clean kitchen towels or paper towels. Place on a rimmed baking sheet, then cover with a heavy object, such as food cans or a skillet. Let sit for 10 minutes, until much of the water is removed.
This hearty pasta dinner comes together quickly, using the leftover Roasted Italian Medley from earlier in the week.
Serves 4
Arugula-Walnut Pesto
3 cups packed arugula
½ cup lightly toasted walnuts
2 tablespoons nutritional yeast
2 tablespoons freshly squeezed lemon juice
¼ cup vegetable broth or water
¼ teaspoon salt, plus more to taste
¼ teaspoon freshly ground black pepper, plus more to taste
1 tablespoon olive oil (optional)
8 ounces dried gluten-free pasta
2 cups Roasted Italian Medley (recipe follows)
Make the pesto: Place the arugula, walnuts, and nutritional yeast in the base of a food processor and blend until very finely chopped. With the motor running, add in the lemon juice, vegetable broth, salt, and pepper. Add more salt and pepper to taste. Drizzle in the olive oil, if using, and set aside.
Bring a large pot of salted water to a boil. Add the pasta and cook until just al dente according to package directions. Reserve ½ cup of pasta water and drain the pasta.
Place the pasta back into the pot along with the pesto. Toss, adding splashes of pasta water as needed to coat the pasta. Stir in the leftover Roasted Italian Medley and serve. If you prefer your pasta a little spicy, enjoy this with crushed red pepper flakes.
Ancient Harvest and NOW Foods both have great quinoa pasta. Chickpea pasta is also good, but has moderate FODMAP with over a 1-cup serving.
If tolerated after Week 3, add in 1 or 2 garlic cloves to the pesto.
If tolerated after Week 2, top with Pepita Parmesan.
6 PLANT POINTS
This one-pan side dish is designed to make meal prep for Week 1 even easier. You’ll use these vegetables over and over again in different ways: in the Plant-Powered Polenta Ragu, the Muhammara Sandwich, and the Pesto Pasta.
Makes 6 cups
1 large eggplant, cubed
2 medium zucchini, diced
1 red bell pepper, seeded and cubed
2 Roma tomatoes, diced
1 small fennel (1½ cups), fronds removed and diced
1 teaspoon dried Italian seasoning
¼ cup vegetable broth
2 to 3 teaspoons olive oil
½ teaspoon salt
½ teaspoon freshly ground black pepper
¼ teaspoon crushed red pepper flakes (optional)
Preheat the oven to 400°F.
In a large bowl, toss together the eggplant, zucchini, bell pepper, Roma tomatoes, fennel, Italian seasoning, vegetable broth, olive oil, salt, black pepper, and red pepper flakes, if using. Place in a single layer on a rimmed baking sheet (you may need two baking sheets, depending on the size), then place on the top rack of the oven.
Cook for 35 to 40 minutes, depending on the size of your vegetables, until the vegetables are very tender.
Keep in the fridge for up to 6 days. Enjoy any extras as is, on salads, or combined with cooked whole-grain pasta.
Fennel has moderate mannitols and fructans. Less than ½ cup is considered low FODMAP.
5 PLANT POINTS
Simplicity wins here. This stir-fry is made for Week 1 but simple enough to mix and match with other vegetables after the first week. Instead of a traditional protein source, we’re serving this over quinoa, a pseudo-grain that packs in 8 grams of protein and 5 grams of fiber per cup. Enjoy leftovers for lunch later in the week.
Serves 4
⅓ cup tamari
¼ cup rice wine vinegar
2 tablespoons toasted sesame oil
2 teaspoons cornstarch or arrowroot
¼ cup Biome Broth or water
2 tablespoons freshly grated ginger
1 red chile, seeded and minced (optional)
4 scallions (green parts only), sliced
2 cups broccoli florets only, chopped
4 carrots, sliced on the bias
1 red bell pepper, sliced
2 cups bok choy, sliced, leaves and stems separated
8 ounces oyster mushrooms, sliced
4 cups cooked quinoa, for serving
In a small bowl, whisk together the tamari, vinegar, sesame oil, and cornstarch until smooth. Set aside.
Heat the broth in a large skillet or wok over medium-high heat. Add the ginger, chili, if using, and sliced scallions. Cook, stirring often, until fragrant, about 1 minute.
Add the broccoli, carrots, bell pepper, and bok choy stems and cook, stirring often, for 5 to 7 minutes, until the vegetables are bright in color and slightly tender. Add in the bok choy leaves and oyster mushrooms and stir together for 30 seconds.
Add the tamari mixture to the wok. Cook, stirring often, until the sauce has thickened and the vegetables are cooked through.
Serve over cooked quinoa.
After Week 2, add 1 or 2 minced garlic cloves to the tamari mixture.
7 PLANT POINTS
This simple dinner combines two of our favorite plant-powered foods: calcium- and iron-rich tofu and bok choy. Baby bok choy is more tender than the bigger bok choy, so if you prefer a milder vegetable, select that one instead.
Makes 2 servings
1¼ cups plus 2 tablespoons vegetable broth or Biome Broth, plus more as needed
½ cup canned coconut milk
1 tablespoon yellow curry powder
1 tablespoon garam masala powder
2 scallions (green parts only), thinly sliced
1 tablespoon freshly grated ginger
1 tablespoon tamari
3 cups bok choy, leaves and stems separated
3 ounces canned bamboo shoots (rinsed)
7 ounces firm tofu, pressed and cubed (see this page)
1 teaspoon toasted sesame oil
1¼ cups cooked brown rice, for serving
In a medium bowl, whisk together 1¼ cups vegetable broth, the coconut milk, yellow curry powder, and garam masala until the spices are thoroughly mixed in. Set aside.
Heat the remaining 2 tablespoons broth in a large skillet or wok over medium-high heat until shimmering. Add the scallions, ginger, and tamari. Stir for about 1 minute, until the mixture is fragrant and the ginger is mostly broken down.
Add in the bok choy stems and bamboo shoots and sauté for about 5 minutes, until softened. If you need more liquid, add in a splash or two of the broth.
Toss the tofu with the sesame oil and set aside. Add to the wok and stir for 30 seconds to incorporate with the bok choy and bamboo shoots.
Reduce the heat to medium-low and add the coconut milk mixture and remaining bok choy leaves. Cover and reduce the heat to low. Let simmer for about 10 minutes, until the sauce is thickened and vegetables are tender and cooked through. Serve over cooked rice.
Chop the scallions and bok choy prior to cooking. Store in a sealed container in the fridge. This entire dish can be made ahead of time, cooled, and stored in a sealed container in the fridge, then reheated when you are ready to enjoy!
Read the ingredient label and make sure your curry powder and garam masala do not contain garlic or onion.
Supercharge It!
Top with chopped cilantro, sesame seeds, and/or bean sprouts.
7 PLANT POINTS
Yes, risotto takes a little more time than other meals to make, but the constant stirring is like meditation to us. Put on a podcast (Plant Proof and Party in My Plants are my faves!) and enjoy standing over the stove, creating a warm bowl of delicious, creamy rice. Thirty minutes later you are rewarded with a rich, luxurious risotto dish without any cream, cheese, or butter. You’re welcome!
Serves 4
4 cups Biome Broth or FODMAP-friendly vegetable broth
2 tablespoons garlic-infused olive oil (see Note)
8 ounces oyster mushrooms, chopped
Salt
1¼ cups arborio or other short-grain rice
1 tablespoon freshly squeezed lemon juice
3 tablespoons nutritional yeast
Fresh parsley or fresh chives, chopped, for serving
In a small saucepot, heat the vegetable broth over medium heat. Once simmering, reduce the heat to low to keep warm.
While the broth is heating, heat a separate large saucepan over medium heat. Once hot, add in 1 tablespoon olive oil and heat until just shimmering, then add the mushrooms and a pinch of salt. Sauté for about 10 minutes, until tender and browned. Remove from the pan and set aside.
Heat the remaining 1 tablespoon of oil in the saucepan and add the rice. Cook, stirring often, for 1 minute until just lightly toasted. Using a ladle, add in the warmed vegetable broth, ½ cup at a time, stirring almost constantly, allowing the rice to absorb all of the liquid. Take care not to boil the mixture, as that will result in gummy risotto; the heat should be no higher than medium, with the mixture at a slight simmer.
Continue to add in the vegetable broth, ½ cup at a time, stirring to incorporate until the liquid is mostly absorbed before adding in more broth. The whole process should take about 20 minutes, until the rice is al dente.
Add the lemon juice, nutritional yeast, and reserved mushrooms, stirring to combine. Depending on your broth, you likely don’t need any more salt, but season to taste as desired. Serve with chopped parsley or chives, as desired.
Note: When eating low FODMAP, garlic is avoided because it is high in fructans. Garlic-infused olive oil has the green light for a low FODMAP diet because the fructans are not lipid soluble so they will not leach into the oil. Just make sure to only consume the oil and don’t eat the garlic. Fody Foods makes a great garlic-infused olive oil or you can make your own. Crush a few garlic cloves to break the skin—you’ll need about 1 cup of olive oil for 5 to 6 garlic cloves. Gently heat the oil and garlic over low to medium heat for a few minutes, then allow the oil to cool. Remove the garlic, then store the oil in the fridge.
For a store-bought, low FODMAP vegetable broth, try brands such as Fody Foods, Savory Choice, or Casa de Santé.
Oyster mushrooms are recommended in Week 1 as they are low FODMAP. Substitute other mushrooms with caution in Week 1, as they contain mannitol and fructans.
After Week 2 and if okay with garlic and onions, sauté 1 cup chopped onion and 2 minced garlic cloves in the pan after you remove the mushrooms and before you add the rice.
5 PLANT POINTS
We like this lemon-ginger tea as an after-dinner drink. Ginger aids in digestion, and lemon contains just enough pucker to satisfy any dessert cravings. Feel free to drink it liberally, whenever you feel it suits you.
Serves 2
1 small ginger knob, sliced into four 1-inch chunks
Juice of 1 large lemon
100% maple syrup or stevia, as desired
In a medium saucepan, simmer 4 cups water and the ginger for 10 to 15 minutes, or longer, depending on how strong you like your tea.
Remove from the heat and stir in the lemon juice. Strain, removing the ginger, and divide the tea between 2 large mugs. Stir in the maple syrup and serve.
To serve cold: Pour the ginger-water mixture over 4 cups of ice and add the lemon juice and maple syrup, as desired.
2 PLANT POINTS
Muhammara, made from roasted red peppers, walnuts, cumin, and red pepper flakes, is a hot pepper dip with Syrian roots. We love this smoky spread with vegetables and toasted sourdough, and in our Muhammara Sandwich.
Makes about 2½ cups dip
6 large red bell peppers
1 cup raw walnuts, chopped
2 tablespoons olive oil
¼ cup freshly squeezed lemon juice
¼ cup balsamic vinegar
1 teaspoon ground cumin
1 teaspoon sea salt, plus more to taste
½ teaspoon crushed red pepper flakes (or more, for a spicy dip)
Preheat the oven to 450°F.
Place the whole bell peppers directly onto a rimmed baking sheet and roast for 25 minutes, turning after 15 minutes, so that the bell peppers are lightly charred on each side.
Place the peppers in a large bowl and immediately cover with a kitchen towel to allow them to steam for at least 10 minutes. This will help the skin soften so it’s easier to remove.
Once cool, remove the skin, core, and seeds. Roughly chop and set aside.
To the base of a food processor, add in the walnuts, olive oil, lemon juice, vinegar, cumin, salt, and red pepper flakes. Pulse 8 to 10 times to combine. Add in the roasted peppers and pulse a few more times to combine. You can make this into a creamy, hummus-like spread or a chunky nut spread. Taste and adjust as needed, adding more lemon for acidity, chili flakes for spice, balsamic vinegar for depth, and/or salt.
This will keep, covered, in the fridge for up to 4 days.
3 PLANT POINTS
This broth tames inflammation, nourishes your gut, and packs some stellar antioxidants. We recommend making a batch every Sunday using a slow cooker for easy prep. As the weeks progress, feel free to add in more aromatics, like onion and garlic, for a more robust broth. Start with 1 chopped onion and 2 garlic cloves and adjust from there.
For a quick snack, warm up a cup (or two!) of this broth and stir in a tablespoon of miso paste until dissolved. Sip as is, or throw in cubed tofu, chopped scallions, and/or roasted mushrooms and steamed kale.
Makes about 8 cups
1 large piece dried kombu
1 cup chopped carrots
1 cup chopped celery
⅓ cup dried shiitake mushrooms or 1 teaspoon mushroom powder
1-inch piece fresh ginger, sliced
2 tablespoons nutritional yeast
2 tablespoons olive oil
3 tablespoons tamari
¼ teaspoon ground turmeric
Miso Biome Sipper
2 cups Biome Broth
2 teaspoons freshly grated ginger
2 teaspoons miso paste
Place the kombu, carrots, celery, mushrooms, ginger, nutritional yeast, olive oil, tamari, turmeric, and 8 cups water in a slow cooker and simmer on low for at least 6 hours. Alternatively, place in a large stockpot and simmer on low for at least 2 hours, stirring occasionally.
Let cool, then strain through a fine-mesh strainer. Divide into glass containers, placing some in the freezer for use later in the week and some in the fridge for immediate use. Make sure, if freezing in a glass container, to leave plenty of room for the liquid to expand. If not, the glass could break!
To make the miso biome sipper, warm the broth over medium heat, then remove from the heat and stir in the ginger and miso paste until dissolved, about 30 seconds. Divide into two mugs and sip.
Supercharge It!
Add ½ teaspoon mushroom powder to the biome sipper as you warm the broth. Top with sliced scallion greens.
6 PLANT POINTS
Makes about 14 balls, depending on size
1 cup old-fashioned oats, plus more as needed
⅓ cup unsweetened coconut flakes
⅓ cup peanut butter, plus more as needed
2 tablespoons 100% maple syrup
2 tablespoons chia seeds
1 teaspoon vanilla extract
¼ teaspoon ground cinnamon
1 ounce finely chopped dark chocolate
Place the oats, coconut flakes, peanut butter, maple syrup, chia seeds, vanilla, and cinnamon in the base of a food processor and pulse 10 to 12 times, until just combined (you can also just mix these ingredients together in a large mixing bowl until thoroughly combined). If the mixture is too sticky to roll into balls, add some more oats. If it’s too dry, add in more peanut butter.
Add the dark chocolate and pulse to just combine.
Pinch off a 1-tablespoon ball using either a spoon or small cookie scoop. Roll into a ball, then continue with the rest of the mixture. Store in an airtight container for 1 week or in the freezer for up to 3 months.
While all of the ingredients here are lower FODMAP, stick to 2 balls per serving.
4 PLANT POINTS
This lemon chia pudding is a Fiber Fueled riff on lemon pudding. Who needs dairy and egg yolks when you have chia seeds? Chia seeds swell when mixed with liquid, creating a thick, creamy pudding out of lemon juice and almond milk. For a creamier pudding, swap in canned coconut milk after Week 3.
Makes about 2 cups
1 cup unsweetened almond milk
1 teaspoon freshly grated lemon zest
¼ cup freshly squeezed lemon juice
1 to 2 tablespoons 100% maple syrup
¼ teaspoon ground turmeric
Pinch salt
¼ cup chia seeds
In a medium bowl, whisk together the almond milk, lemon zest, lemon juice, maple syrup, turmeric, and salt. Add the chia seeds and whisk until very well combined, then place in the fridge for 15 minutes. Remove, whisk together again, then cover and place back in the fridge to gel at least 2 hours, or overnight.
Place in an airtight container and keep in the fridge for up to 7 days.
Make the chia pudding ahead of time. It will keep for up to 1 week in the fridge.
Supercharge It!
Top with berries and up to ½ cup unsweetened shredded coconut. After Week 2, you can add Whipped Coconut Cream, too.
3 PLANT POINTS
Serves 4
1 can full fat coconut milk (or coconut cream), placed in the fridge overnight
Carefully open the can and scoop out the top half of the solidified coconut. If you are using coconut milk, make sure you are only getting the solid coconut, not the water underneath. You can discard the water or save it for another recipe. If you are using coconut cream, you will use the whole can.
Place the solidified coconut in a bowl and whip until creamy, using a hand mixer or a stand mixer.
1 PLANT POINT