Sunday Playbook: September 15, 2024

A member’s story inspired this week’s focus, boosting fiber. Check this out- her doctor had prescribed cholesterol meds to help lower her LDL (“bad”) cholesterol. She’s been consistently adding more fiber to her diet, and her recent labs showed a big drop in her LDL number, so her doctor significantly reduced her meds. He even asked, “What have you been doing?!”

This is such a powerful reminder of the impact fiber can have on our health. Most people don’t get enough fiber in their diet (30+ grams per day is the target for most people). Fiber not only helps to lower cholesterol but also promotes gut health, regulates blood sugar, and keeps you feel full longer.

Keep in mind- if you decide to be more intentional about adding more fiber to your diet, make sure do it slowly and increase your water intake to avoid any digestive discomfort. Check out these healthy, family-friendly meals with a focus on fiber. I’ve also calculated the approximate fiber per serving for each one.

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What’s Cooking this Week?

Healthy White Chicken Chili

This easy, healthy white chicken chili recipe is perfect for a quick dinner! You can make it in the crockpot, instant pot, or on the stove. It’s packed with lean protein and fiber-rich ingredients like beans and vegetables, making it a balanced and hearty meal. I found that I had to add extra broth to keep it more like a soup instead of a stew. The fiber content per serving is approximately 8-10g. It’s a super flavorful soup and a great option for meal prep!

PHOTO CREDIT: ©thecleaneatingcouple.com

Mediterranean Chicken Recipe

I’m excited to try this Mediterranean Chicken Recipe out this week! It blends two of my favorite cuisines- Mediterranean and Italian. I love the use of eggplant, which adds a hearty and filling texture. The dish pairs well with some fresh sourdough bread and a side salad. Plus, you can have it on the table in just 20 minutes using one pan. It’s got about 8-10 grams of fiber per serving. Boost it even more with the sides.

PHOTO CREDIT: ©hh-hm.com

Healthy Burger Bowls with Special Sauce

This healthy burger bowl recipe provides a protein-rich meal with a focus on whole ingredients. By increasing the amount of vegetables like lettuce, tomatoes, and adding fiber-rich toppings like avocado or beans, you can boost the fiber content to around 7-10g per serving.

PHOTO CREDIT: ©allthehealthythings.com

Nacho Cauliflower Casserole

This nacho cauliflower casserole is great for game day! The cheese and spices help mask the cauliflower taste. For a healthier option, use baked or air-fried corn tortillas. With the additional veggies and beans, this dish provides around 6-8g of fiber per serving, depending on portion size.

PHOTO CREDIT: ©eatingwell.com

Quinoa Stuffed Peppers

This quinoa-stuffed peppers recipe is so filling, and I love how versatile it is- you can throw in whatever spices and veggies you have on hand. I prefer using quinoa over brown rice because it has more protein and fiber. Plus, it has a lighter texture that soaks up all the flavors nicely. Expect about 8-10g of fiber and 12g of protein per serving.

PHOTO CREDIT: ©allrecipes.com

Egg Roll in a Bowl (2 Options)

My high-protein turkey slaw is one of my go-to meals because it’s simple, delicious, filling, and makes a big batch! The mix of turkey and crunchy slaw gives it a great texture, and you can easily switch up the veggies or spices to keep it interesting. It comes together in under 20 minutes with no chopping required. This version is made with chicken and different twists, like cauliflower and tamari sauce. Both have about 10 grams of fiber per serving.

Food & Mood App Goal Trackers- Check It Out!

I’m working with a family right now, and step count has become a big priority in their health journeys. They’re using the Goal Tracker for accountability and adding a bit of friendly family competition. The best part is, I get to support them by offering extra accountability (I’m the only one who sees the check-ins). It’s been fun to help them stay on track and push toward their goals.

What goal or habit are you focused on, and how can I help you stay on track? Let me know what Goal Tracker you need.

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This Week’s Coaching Sessions

Use the Coaching Sessions for help or coaching support- think of me as your Concierge Nutritionist! I’m here to answer questions and connect you with others on their healthy journey. Can’t make a call but have a topic or question? Email amy@foodandmoodlab.com. And, you can just listen in too- no video required, just drop in. Most sessions are recorded and can be accessed from the member resources page. As a reminder, this week’s coaching sessions will be on: