One-day template (~30–35 g fiber; ~2 L fluids)
On waking
12 oz water Start
12 oz water Start
Breakfast
Overnight oats + chia + berries (≈10–12 g)
Overnight oats + chia + berries (≈10–12 g)
Mid-morning
Iced herbal tea (12–16 oz)
Iced herbal tea (12–16 oz)
Lunch
Lentil-veg soup + whole-grain toast (≈10–12 g) + water
Lentil-veg soup + whole-grain toast (≈10–12 g) + water
Snack
Apple + peanut butter (≈5–6 g) + seltzer
Apple + peanut butter (≈5–6 g) + seltzer
Dinner
Quinoa bowl w/ black beans, avocado, roasted veg (≈10–12 g) + water
Quinoa bowl w/ black beans, avocado, roasted veg (≈10–12 g) + water
Evening
Fruit pop or tea
Fruit pop or tea
First-sip rule
6–8 oz before each meal
6–8 oz before each meal
Five-minute “sneaky” recipes
- Dessert Chia Pudding: 1 c milk (or alt) + 3 Tbsp chia (≈12 g) + vanilla + fruit.
- Bean Smash Toast: White beans + olive oil + lemon + garlic salt; top with tomatoes.
- Crunchy Yogurt: Greek yogurt + 1 Tbsp chia (≈4 g) + 1 Tbsp flax (≈2 g) + berries.
- High-Fiber Smoothie: 1 c berries (≈7–8 g) + 1 Tbsp chia (≈4 g) + spinach + yogurt + water/tea.