on your gender, age, weight, and activity level. You can find detailed information about vitamins and minerals and excellent food sources of each one on the National Institutes of Health website.
Breakfast:
• 1 cup cooked oatmeal
• ½ cup low-fat milk
• 1 tablespoon chia seeds
• 1 cup raspberries
• 1 tablespoon chopped walnuts
Nutrition Info: 340 calories, 16 grams protein, 16 grams fiber; key micronutrients: manganese, thiamin, phosphorus, magnesium, calcium.
Lunch:
• 4 oz cooked chicken breast( sautéed in olive oil)
• 1 cup cooked brown rice
• 1 cup steamed broccoli
• ½ cup chopped red peppers
Nutrition Info: 513 calories, 39 grams protein, 9 grams fiber; key micronutrients: niacin, vitamin B6, selenium, phosphorus, potassium, vitamin C, vitamin A.
Snacks:
• 1 cup low-fat Greek yogurt
• 1 oz almonds
• 1 large orange
• 1 boiled egg
Nutrition Info: 450 calories, 36 grams protein, 6 grams fiber; key micronutrients: calcium, riboflavin, choline, vitamin B12, magnesium, vitamin C.
Dinner:
• 4 oz baked salmon
• 1 cup cooked quinoa
• 1 medium baked sweet potato
• 1 cup fresh spinach sautéed in olive oil
Nutrition Info: 600 calories, 42 grams protein, 12 grams fiber; key micronutrients: vitamin A, vitamin D, vitamin E, vitamin K, choline, copper, iodine, potassium.
Approximate Total Nutrition *: 1,903 Calories, 133g Protein, 43g Fiber get the nutrients you need, you’ ll want to make most of your choices count.
But definitely save some room for fun choices too. See you on the courts, pickleball friends! •
‘ Fibermax’ Asian Salmon Bowl
Although there’ s no official definition,“ fibermaxxing” is a trending word that means focusing on increased fiber intake. This meal is packed with both fiber and protein. You can get creative and make substitutions or additions based on what you enjoy, including brown rice, bok choy, cabbage, broccoli, or edamame.
Nutrition Information: 650 calories, 35 grams of protein, 14 grams of fiber.
Ingredients: 1 medium sweet potato, cut in half-inch chunks 2 tablespoons avocado oil, divided 8 oz salmon cut in 1-inch chunks 2 tablespoons honey 1 tablespoon avocado oil 2 teaspoons soy sauce 2 cups cooked quinoa 2 cups fresh spinach( can substitute kale or bok choy) 1 ripe avocado, chopped Chili-mayo sauce ingredients( whisk together): Juice from ½ lime 2 tablespoons Asian chili sauce ⅓ cup avocado mayonnaise
Directions:
1. Preheat oven to 425F. On one half of a large baking sheet, toss sweet potatoes in 1 tablespoon avocado oil, and spread in a single layer. Sprinkle lightly with salt and pepper and roast until soft, about 30 minutes, flipping potatoes frequently for even browning.
2. Meanwhile, in a medium mixing bowl, stir together honey, remaining avocado oil, and soy sauce. Toss and coat salmon chunks in the mixture. During the last 10 minutes of potato roasting, spread coated salmon on the other half of the baking sheet with the potatoes. Bake with the potatoes for about 10 minutes more. Salmon is done when it flakes easily with a fork.
3. When the salmon is almost done baking, place cooked quinoa in a large skillet on the stove over medium heat and warm until heated through. Add spinach to the skillet and stir until just wilted. Add potatoes and salmon to the skillet. Top with avocado and serve warm with chili / lime / mayo sauce if desired. Makes two servings.
* Calorie and protein needs vary greatly based on gender, age, weight, and activity level.
When reading through the meal plan above, you’ ll notice that this is a lot of very filling food! This is one big reason that, in order to have room in your belly to
Brandi Givens has been a registered dietitian since 2010, and earned a personal trainer certification in 2024. Questions can be posted to her blog at brandigivensrd. com.
Brandi’ s Kitchen
JANUARY / FEBRUARY 2026 | MAGAZINE 61