Meal Prep Episode 6. Weekly Fiber & Ferment Prep

When people ask me how I consistently eat enough fiber, fermented foods, and protein, the answer usually isn’t a complicated recipe.

It’s systems.

I’ve found that the easiest way to eat well isn’t to cook elaborate meals every day. It’s to spend a little time each week making a few staples that quietly improve almost everything I eat. That’s exactly what this week’s meal prep is.

There aren’t any complete meals here. Instead, these are the building blocks I keep in my refrigerator and pantry that make breakfast, lunch, dinner, and even snacks more nourishing without adding extra work during the week.

Fresh buckwheat bread for toast and sandwiches. Homemade fermented fruit and vegetables for an easy daily serving of probiotics. Crunchy puffed quinoa cereal for breakfast or those moments when I’m craving something sweet. Energy balls for an afternoon pick-me-up. And fresh mung bean sprouts to add crunch, freshness, and nutrients to just about anything.

None of these recipes are difficult. They’re simply little habits that make eating well feel much more automatic. I hope they inspire you to find a few staples of your own.

And just in case you’re wondering how much protein and fiber each provide:

• Buckwheat Bread: 7g protein, 8g fiber per slice

• Lacto-Fermented Pears: 0g protein, 2g fiber per pear

• Lacto-Fermented Garden Vegetables: 1g protein, 2g fiber per ½-cup serving

• Puffed Quinoa Cereal: 12g protein, 8g fiber per serving

• Chocolate Hazelnut Energy Balls: 2g protein, 3g fiber per ball

• Fresh Mung Bean Sprouts: 3g protein, 2g fiber per cup

I love bread. I’m never giving it up. But most gluten-free breads from the grocery store are essentially refined starches held together with gums. They fill the role of bread, but nutritionally they don’t offer much.

Making my own means I can use whole buckwheat groats, psyllium husk, seeds, and olive oil to create something that’s actually nourishing. And I loe the way it taste. It reminds me of rye bread but a bit milder.

Each slice provides roughly 7g protein and 8g fiber, making it a much better foundation for breakfast or lunch.

My favorite ways to enjoy it

• Toasted with almond butter and jam

• With eggs and fermented vegetables

• Avocado toast

• Sandwiches

• Alongside soup