Fibermaxxing: 5 Easy High-Fibre Hacks for Everyday Life!

Ingredients

• 0.5 cup Rolled Oats (plain rolled oats)
• 1 tbsp Chia Seeds (ground optional)
• 0.5 cup Mixed Berries (fresh or frozen, any berries)
• 2 tbsp Almonds (raw, chopped; or walnuts)
• 1 cup Milk (dairy or plant‑based milk for cooking oats)
• 2 slices Whole Grain Bread (100% whole wheat)
• 0.5 piece Avocado (sliced)
• 0.5 cup Quinoa (uncooked)
• 0.5 cup Brown Rice (uncooked)
• 1 cup Whole Wheat Pasta (uncooked)
• 1 cup Black Beans (canned, drained and rinsed)
• 1 cup Chickpeas (canned, drained and rinsed)
• 0.5 cup Lentils (dry, cooked)
• 0.25 cup Hummus (store‑bought or homemade)
• 1 piece Apple (with skin, sliced)
• 2 tbsp Nut Butter (unsweetened almond or peanut butter)
• 1 cup Carrot Sticks (peeled and cut)
• 1 cup Celery Sticks (cut)
• 1 tsp Olive Oil (for sautéing grains if desired)
• pinch pinch Salt (optional)

Instructions

1. Fiber‑Rich Breakfast Oatmeal

   Combine rolled oats, milk, and chia seeds in a saucepan. Bring to a gentle boil, then reduce to a simmer and cook 5 minutes, stirring occasionally. Remove from heat, cover, and let sit 2 minutes. Top with mixed berries and chopped almonds.

   Time: PT10M

   Temperature: Medium heat

2. Whole Grain Avocado Toast

   Toast the whole‑grain bread slices. Spread sliced avocado on each toast, sprinkle a pinch of salt, and serve alongside the oatmeal.

   Time: PT5M

3. Cook Quinoa and Brown Rice

   Rinse quinoa and brown rice under cold water. In a saucepan combine quinoa with 1 cup water, bring to boil, cover and simmer 12 minutes. In a separate pot combine brown rice with 1 cup water, bring to boil, cover and simmer 20 minutes or until water is absorbed. Fluff both with a fork.

   Time: PT15M

   Temperature: Medium heat

4. Bean & Lentil Power Mix

   In a mixing bowl combine drained black beans, chickpeas, cooked lentils, drizzle olive oil, and season with a pinch of salt. Toss gently.

   Time: PT5M

5. Fiber‑Packed Snack Plate

   Slice the apple, arrange carrot and celery sticks on a plate, add a dollop of hummus, and serve with nut butter for dipping.

   Time: PT5M

6. Fiber Label Detective

   While preparing meals, read the nutrition facts of any packaged food you use. Note the dietary fiber grams per serving and choose the product with the highest fiber content.

   Time: PT5M

Nutrition Facts

Calories

1500

Protein

55 g

Carbohydrates

200 g

Fat

55 g

Fiber

35 g