Each meal recommendation below will fast-track you toward your daily fiber goal:

Vegan, gluten-free, dairy free

Servings: 6

Prep Time: 10 minutes

Chickpeas are a source of tryptophan, and avocados and olive oil are great sources of healthy fats, including omega-3s (avocados are rich in fiber and various vitamins too). You can eat this tasty spread on a low-glycemic index toast, or as a dip for fresh-cut vegetables.

½ large ripe avocado, skin and seed removed
2 cups cooked or canned chickpeas
⅓ cup tahini paste
¼ cup fresh lime juice
1 clove garlic
1 teaspoon kosher salt, plus more if needed
¼ teaspoon black pepper
½ teaspoon ground cumin
¼ teaspoon smoked paprika
½ cup fresh cilantro
3 tablespoons olive oil, plus more for drizzling
1 tablespoon sliced, toasted almonds
¼ cup chopped fresh flat-leaf parsley

Using a food processor, combine all the ingredients except the olive oil, almonds, and parsley, for about 1 minute.

With the motor running on medium speed, drizzle in the olive oil and continue to process until the hummus is very light and creamy, about 1 more minute. Season with additional salt, if needed.

Transfer the hummus to a shallow bowl.

Top with toasted almonds and chopped parsley and drizzle with the additional olive oil.

If you are not eating immediately, cover the hummus with plastic wrap so the avocado does not turn brown. The hummus can be stored in the fridge for up to 1 day.

Vegan, gluten-free, dairy free

Servings: 6

Prep Time: 15 minutes

Cooking Time: 15 minutes

This soup combines the anti-anxiety powers of beans and leafy greens to create a delicious Mediterranean-style meal.

1 tablespoon avocado oil
½ cup chopped yellow onions
1½ teaspoon white pepper
½ teaspoon garlic powder
½ teaspoon fresh thyme
2 cans organic cannellini beans, drained and rinsed
2 cups low-sodium vegetable stock
2 cups hemp milk, or plant-based milk of choice
2 cups baby spinach
Juice of ½ lemon
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon toasted pepitas

Heat the oil in a large stainless-steel pot over medium heat. Sauté the onions with the salt, spices, and thyme for about 5 minutes, or until the onions are softened and golden. Add the beans and sauté for another 5 minutes.

Add the stock and milk and bring to a boil.

Remove from the heat and place the soup in a blender to liquefy, adding more stock if it is too thick. Another option is to just use an immersion blender to liquefy the soup while still in the pot, off the heat.

Add the spinach and lemon juice just before serving, allowing the greens to wilt into the soup.

Serve topped with chopped parsley and pepitas.