Plenum vs PVC & Others
The deal with Plenum is that it is non toxic, not flame retardant. The reason building codes require it and why its so expensive is due to the fact that when the PVC jacket burns the fumes are highly toxic, plenum is (almost?) harmless as far as toxicity goes. If a fire starts where the cables are run, its possible people could start dieing from the PVC fumes before anyone realizes whats going on. However, do to its cost it may be easier (albeit more expensive) to run plenum (don't forget the plenum cable ties and plenum or bare metallic raceway), but it is cheaper (albeit harder) to run 5e in an EMT raceway to your outlets. Personally I would go with EMT either way due to the fact that it protects the cable better from the environment and possible critters (rats love to chew wiring). As far as fiber goes, the same rules apply, as the plenum is only a rating of the cable jacket, not the cable media (copper vs glass) for a SOHO you might be just fine with 5e, its rated for 1000Base-T for up to like 10 meters I think.
As far as the solid vs stranded argument is concerned, again you may not notice in a SOHO but the solid conductor is spec'ed out by TIA(or EI for horizontal (in wall) cabling as it is a much better conductor. They spec stranded from the outlet to the PC or device because the theory is its going to be handled a lot and the stranded handles abuse and bending much better than solid.
If you are considering Cat6 or fiber, I'd go with fiber. they are priced almost the same(cabling) but where you get hit is the hardware. Fiber NICs, media converters and switches are still premium priced. but the nice thing about fiber is that pull a run of fiber you will never ever need to replace it (short of a disaster like someone cutting into your wall and hitting it). It's capable of speeds beyond what the best networking hardware in the world is pushing right now.
Fiber is the way of the future. I predict ALL cabling, short of power(For now, I have never heard of this yet.) will someday use fiber. All networks, all internal components of a PC and similar devices will be fiber to the motherboard. we just have to wait for the transceivers to come down in price and ease of implementation.