Meal Prep Series, Episode 3

This week’s meal prep is built for real hunger.

Not “I’ll snack later” hunger.
Not tiny salad energy.
The kind of hunger that comes from lifting, working, thinking, living.

Everything in this plan is designed to:

• Keep protein high

• Keep fiber intentional

• Support digestion

• Feel comforting, not restrictive

The Flow of This Week

This plan is built around structure and comfort.

Breakfast is freezer-friendly and steady-energy focused.
Lunch is protein-forward and deeply satisfying.
Dinner rotates between cozy, layered comfort and fiber-rich bowls that improve with time.

We reuse ingredients intentionally.
We build in leftovers on purpose.
We aim for protein + fiber at every meal.

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GOOD-ALL-WEEK BREAKFAST

Buckwheat Waffles

Buckwheat is one of my favorite underrated staples.

Despite the name, it’s not wheat at all. It’s a naturally gluten-free seed that’s rich in fiber, plant-based protein, and minerals like magnesium and manganese. It has a nutty, almost earthy flavor and a texture that feels hearty without being heavy.

Nutritionally, buckwheat does something I really appreciate for breakfast: it digests slowly. The fiber and protein help stabilize blood sugar, which means you’re not crashing mid-morning or reaching for snacks an hour later.

You can use buckwheat in so many ways:

• Cook it whole like a grain for warm bowls

• Use buckwheat flour for pancakes or muffins

• Make savory crepes

• Add it to salads for texture

• Or blend the groats into your own fresh flour

This week, I chose waffles.

Buckwheat makes waffles that are slightly crisp on the outside, tender on the inside, and deeply satisfying. They have a warm, nutty flavor that pairs beautifully with both sweet and savory toppings. They feel cozy, but grounded.

I blend whole buckwheat groats into a flour-like texture, mix them with a few simple ingredients, and cook them just like traditional waffles. The result is hearty, nourishing, and surprisingly filling.

Per waffle:
~280 calories
~7g protein
~4g fiber

I always make a double batch and freeze half.

They reheat beautifully in the toaster or air fryer. The texture holds, the flavor deepens slightly, and breakfast becomes effortless. Morning effort drops to almost zero, but nourishment stays high.

This is the kind of meal prep that changes your week. I like to make berry chia jam to serve on top so yummy and hello, more fiber. it’s a win win!

Buckwheat Waffles (makes 6 waffles)

• 1 1/2 cups raw buckwheat groats (or 1 2/3 cup buckwheat flour)

• 3 tablespoons honey, agave, or maple syrup

• 2 teaspoons baking powder

• 1 teaspoon baking soda

• 1/4 teaspoon salt

• 1/4 teaspoon nutmeg

• 1 tsp Cinnamon

• 1 1/2 cups almond milk room temperature + 1 tablespoon apple cider vinegar

• 1 teaspoon vanilla extract

• 1 egg beaten

• 1/4 cup of butter, melted or coconut oil

Instructions

1. Make the “buttermilk.” In a small bowl, combine non-dairy milk with apple cider vinegar and stir. Let it sit for 5–10 minutes to slightly thicken and curdle.
   If using dairy, you can substitute with real buttermilk.

2. Preheat the waffle iron. Let it get fully hot before adding batter.

3. Blend the buckwheat. Add raw buckwheat groats to a high-speed blender and blend until it reaches a fine, flour-like consistency.

4. Mix the dry ingredients. Transfer the freshly blended buckwheat flour to a large bowl and whisk in the remaining dry ingredients.

5. Add the wet ingredients. Stir in the egg, vanilla, melted butter (or oil), and sweetener.Slowly pour in the prepared milk mixture while stirring until a smooth batter forms.

6. Let the batter rest. Allow it to sit for 5–10 minutes. This helps the buckwheat hydrate and improves texture.

7. Cook the waffles. Lightly grease the waffle iron if needed. Pour batter onto the hot plates and close the lid. Cook until the waffles are barely releasing steam and feel lightly crisp to the touch. This may take slightly longer than your waffle iron’s indicator suggests.

8. Remove and keep warm. Carefully lift the waffle out. Serve immediately or place in a warm oven while you finish the remaining batter.

Buckwheat Waffle — Nutrition Facts (Per Waffle)

Calories: ~280 | Carbohydrates: ~38 g | Protein: ~7 g | Fat: ~11 g | Saturated Fat: ~4 g | Cholesterol: ~45 mg | Sodium: ~220 mg | Potassium: ~210 mg | Fiber: ~4 g | Sugar: ~6 g | Calcium: ~110 mg | Iron: ~2.1 mg

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Avocado Chicken Salad In A Large Seaweed Wrap

PROTEIN ANCHOR

Avocado Chicken Salad

This is one of my favorite ways to get serious protein without feeling heavy.

Instead of mayo, I use ripe avocado and blended cottage cheese to create the creamy base. The avocado adds healthy fats and that buttery texture, while the cottage cheese brings in calcium and a significant protein boost. You still get that rich, satisfying texture, but with far more nourishment.

It’s lighter, brighter, and more balanced, but doesn’t sacrifice comfort.

Per serving:
~540 calories
~46g protein
~7g fiber

This is the kind of lunch that actually holds you down for hours.

MAKE AHEAD:
Keeps well for up to 4 days.

FIBER BOOST:
Serve it over greens or in a high-fiber wrap. I like to serve mine in a large seaweed wrap and toss in more greens and some sun dried tomatoes.

Ingredients

• 1 lb cooked chicken breast

• 1/2 Red Onion diced

• 1 Bunch Cilantro chopped (1/3cup)

• 2 small Avocados

• 1/2 cup cottage cheese

• 1/4 cup hemp seeds

• 1 Jalapenos chopped, optional

• 2 limes juiced plus more as desired

• Salt & pepper to taste

• 1/4 tsp Red Crushed Pepper if desired

• 2 Celery stalks, thinly sliced

• 1/4 cup sliced Almonds, or sunflower seeds/pumpkin seeds

• 1/4 cup Dried Cranberries optional

Instructions

• Prep Ingredients: Start by shredding or dicing the cooked chicken. Dice the avocados and chop the red onion, celery, and herbs. You can blend the cottage cheese for a creamier texture to your chicken salad or leave as is.

• Mix: In a large bowl, combine all the ingredients. Mash the avocado into the mixture.

• Season: Squeeze in the lime juice and season with salt and pepper. Combine: Gently stir everything together until well combined. Taste and adjust seasoning if needed.

• Serve: Enjoy immediately on gluten-free toast, in lettuce wraps, or over a bed of greens.

Estimated Nutrition Facts per serving (1 of 4)

Calories: ~540 | Carbohydrates: ~20 g | Protein: ~46 g | Fat: ~32 g | Saturated Fat: ~6 g | Cholesterol: ~115 mg | Sodium: ~240 mg | Potassium: ~950 mg | Fiber: ~7 g | Sugar: ~7 g | Calcium: ~160 mg | Iron: ~2.3 mg

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PLANT-BASED OPTION

Jackfruit + Artichoke Tacos

Jackfruit is naturally high in fiber and antioxidants, which makes it a great plant-based base for tacos or bowls. It absorbs flavor beautifully and gives you that hearty, satisfying bite without feeling heavy.

I only grabbed one can at the store, it was literally the last one on the shelf, so I stretched it by adding artichokes. And honestly, it worked perfectly. Artichokes are just as fiber-rich and blend seamlessly into the texture without interfering with the flavor. They add bulk, digestive-supporting prebiotic fiber, and important minerals that support heart health.

This dish is especially strong on fiber, which helps slow digestion, support gut bacteria, and keep you fuller longer. While it’s lower in protein compared to the other meals in this week’s prep, that’s intentional. You can easily round it out by pairing it with the artichoke quinoa salad or a hearty bean-based side to bring the protein up and make it a more complete plate.

It’s a great reminder that not every meal needs to do everything on its own. Balance can happen across the day.

Per serving (no tortillas):
~230 calories
~4g protein
~6g fiber

Perfect for tacos or building a bowl. I used mine for tacos and topped with mango salsa and served it with yucca fries. My goodness.. what a flavorbomb :p

Jackfruit Tacos

• 2 20-ounce cans young green jackfruit (or half jackfruit half marinated artichoke, drained)

• 1/2 Red Onion

• 3 Garlic Cloves, minced

• 1/2 tsp Smoked Paprika

• 1/2 tsp Chili Powder

• 1/2 tsp Dried Oregano

• 1/4 tsp Red Crushed Pepper

• 1/4 tsp Sea Salt

• 1/4 tsp Fresh Ground Pepper

• 1 cup Homemade Barbecue Sauce or your favorite barbecue sauce

• 1/3 cup Vegetable Broth

• 1-2 tbsp Cooking Oil

Instructions

1. First, prepare the jackfruit by pouring it into a strainer and thoroughly rinsing to remove any debris, salt, or liquid remains

2. Transfer the jackfruit into a large bowl. Then, using a knife or your hands, pull apart (or slice) the jackfruit into thin pieces. (Do not discard the core or seeds)

3. Season the jackfruit with the seasonings listed above. Mix well to ensure all the jackfruit is evenly coated.

4. In a large skillet over medium heat, add 1-2 tablespoons of oil of choice. Then, add the chopped garlic and onion and sauté for 2-3 minutes, until golden.

5. Add the seasoned jackfruit to the pan andsaute for about 5 minutes. Then pour in the broth. Mix the ingredients and then cover the pan for 5 minutes on medium-low heat.

6. After the broth has been absorbed by the jackfruit, add the barbecue sauce and cook over medium low heat for about 10 minutes.

7. Remove from the heat and enjoy. Place generous portions of the pulled bbq jackfruit onto your prepared tortilla. Add toppings of your choice and Enjoy!

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FIBER-FORWARD SALAD

Artichoke Quinoa Chickpea Salad

This is the salad that improves with time as the ingredients marry and absorb the flavor of the dressing.

Artichokes are one of the highest-fiber vegetables you can eat. They’re especially rich in prebiotic fiber, which feeds beneficial gut bacteria and supports digestion, regularity, and even cholesterol balance. Chickpeas and quinoa layer in even more fiber along with plant-based protein.

Per serving:
~520 calories
~15g protein
~12g fiber

That fiber number matters.

Most women are recommended to aim for about 25 grams of fiber per day, while men are generally recommended around 30–38 grams per day. Many people barely hit half of that.

One serving of this salad gives you nearly half of the daily fiber target for women and a substantial portion for men, in just one meal. That makes it a powerful addition to your day, especially if you’re focusing on gut health, blood sugar stability, or long-lasting fullness.