Day 13 Health Accountability - What Is FiberMaxxing and Why Is Gen Z All Over It On Tiktok?

Ingredients

• 4 cups Mixed Greens (washed and thoroughly dried)
• 1 cup Cherry Tomatoes (halved)
• 1 medium Cucumber (peeled if desired, diced)
• 0.5 cup Red Bell Pepper (diced)
• 1 cup Cooked Chickpeas (rinsed and drained)
• 1 cup Cooked Black Beans (rinsed and drained)
• 0.5 cup Cooked Beets (diced; can use pre‑cooked or canned beets)
• 1 medium Avocado (peeled, pitted and diced)
• 2 tablespoons Chia Seeds (raw, unsweetened)
• 2 tablespoons Pumpkin Seeds (raw or lightly toasted)
• 2 tablespoons Almonds (sliced, unsalted)
• 0.5 cup Mixed Berries (fresh blueberries, raspberries or blackberries)
• 2 tablespoons Olive Oil (extra‑virgin preferred)
• 1 tablespoon Lemon Juice (freshly squeezed)
• 1 pinch Salt (to taste)
• 1 pinch Black Pepper (freshly ground)

Instructions

1. Wash and Dry Greens

   Place mixed greens in a salad spinner, rinse under cold water, spin dry thoroughly to avoid excess moisture.

   Time: PT5M

2. Prep Vegetables

   Halve cherry tomatoes, dice cucumber and red bell pepper, and dice cooked beets. Set aside in a separate bowl.

   Time: PT5M

3. Rinse Beans and Chickpeas

   Drain canned chickpeas and black beans, rinse under running water, and let them air‑drain for a minute.

   Time: PT2M

4. Make Simple Dressing

   In a small bowl whisk together olive oil, lemon juice, salt, and pepper until emulsified.

   Time: PT3M

5. Assemble the Salad

   In the large mixing bowl combine greens, tomatoes, cucumber, bell pepper, beets, chickpeas, black beans, avocado, berries, chia seeds, pumpkin seeds, and sliced almonds.

   Time: PT5M

6. Dress and Toss

   Pour the dressing over the assembled salad and gently toss until everything is evenly coated.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

12 g

Carbohydrates

45 g

Fat

15 g

Fiber

30 g

Ingredient Substitutions

• Instead of Mixed Greens: Romaine Lettuce, Spring Mix
• Instead of Cherry Tomatoes: Grape Tomatoes, Diced Regular Tomatoes
• Instead of Cucumber: Zucchini
• Instead of Red Bell Pepper: Yellow Bell Pepper, Poblano
• Instead of Cooked Chickpeas: Cooked White Beans, Lentils
• Instead of Cooked Black Beans: Kidney Beans, Pinto Beans
• Instead of Cooked Beets: Carrots, Radishes
• Instead of Avocado: Guacamole, Mashed Peas
• Instead of Chia Seeds: Flax Seeds, Hemp Seeds
• Instead of Pumpkin Seeds: Sunflower Seeds, Sesame Seeds
• Instead of Almonds: Walnuts, Pecans
• Instead of Mixed Berries: Frozen Berries, Sliced Strawberries
• Instead of Olive Oil: Avocado Oil, Grapeseed Oil
• Instead of Lemon Juice: Apple Cider Vinegar, Lime Juice
• Instead of Salt: Sea Salt, Kosher Salt
• Instead of Black Pepper: White Pepper, Paprika

Equipment Needed

• Large Mixing Bowl
• Cutting Board
• Chef's Knife
• Salad Spinner (optional)
• Measuring Spoons
• Small Bowl for Dressing

Critical Steps — Do Not Skip

• Wash and thoroughly dry the mixed greens to prevent a soggy salad.
• Rinse canned beans and chickpeas to reduce sodium and improve texture.
• Toss the salad gently after adding the dressing to keep delicate ingredients intact.

Chef Tips from the Video

• Toast pumpkin seeds lightly for extra crunch and nutty flavor.
• Add fresh herbs like parsley or cilantro for brightness.
• Use a citrus‑based dressing (lemon or lime) to enhance the natural flavors of the vegetables.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 2 days; keep dressing separate if storing longer.

Freezer: Not recommended – texture of fresh greens and avocado deteriorates.

Room temperature: Best served immediately; can sit at room temperature for up to 1 hour.

Make-Ahead Tips

• Wash and dry greens a day ahead; store in a sealed bag with a paper towel to absorb moisture.
• Prep all vegetables and store them in separate airtight containers.
• Keep the dressing in a small jar; add just before serving.

Frequently Asked Questions