I adore quinoa. Cook it in chicken broth with a couple of halved cloves of garlic. Heavenly. (Don't forget to rinse it well first, or it can be bitter.) I've made brown rice risotto for a refeed before. You can make it in the microwave, or an Instant Pot if you have one, if you don't feel like doing all that stirring. If you've got a Trader Joe's handy, their brown rice and quinoa pasta is very, very good, excellent texture if not overcooked, and organic to boot. With a good marinara and fresh Parmesan, and a pile of shrimp for protein, it wouldn't break my heart any to be presented with that for lunch or dinner. What about starchy vegetables like winter squash, carrots, peas? I love acorn squash baked with real maple syrup and warm spices in the cavity. Maybe either oatmeal (steel cut is the bomb) or a potato and veggie hash with some turkey bacon and a real egg for breakfast tomorrow.
I've read that fructose should be kept low on refeeds because it feeds liver glycogen, not muscle, so I wouldn't eat too much fruit. Maybe a little as a treat.
