7 Day High-Fiber Meal Plan

A plan that helps boost fiber intake for optimal health.

Most adults do not meet the recommended daily intake of fiber. This balanced meal plan with help you reach 40 grams of fiber daily from whole grain products, fruits, vegetables, lentils and nut butter.

Adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. It is recommended to increase fiber intake slowly in order to minimize these temporary side-effects.

This program was created with the following key considerations in mind:

High Fiber
This plan provides over 40 grams of dietary fiber daily from whole grain products, fruits, vegetables, lentils, and nut butter. Aiming for the recommended daily amount of fiber is beneficial for reducing cholesterol and gastrointestinal cancer risk, adding bulk to the digestive tract, and promoting blood sugar control and weight management.

Low Sodium
Keeping your sodium intake low while increasing your fiber intake is important for overall blood pressure management. Dietary guidelines recommend consuming less than 2,300 milligrams per day as part of a healthy eating pattern. This plan meets the daily sodium limit and provides soluble fiber which has an overall lowering effect on blood pressure and reduces cardiovascular disease risk.

Healthy Fats
This program uses lean protein options and contains omega-3 fats from salmon and chia seeds, and monounsaturated fatty acids from olive oil and avocado. Nut butter is included for most days of the week as research shows it improves blood lipid levels.

Calcium & Phosphorus
Calcium and phosphorus are essential in supporting bone growth and maintenance and a high-fiber diet can have an impact on calcium and phosphorus balance in people with type 2 diabetes. This plan provides an adequate intake of these minerals from coconut yogurt, chicken, fish, and whole grain products.

Meal plan includes:

○ A 7 day meal plan including 3 meals & 2 snacks per day;

○ Full grocery list (food types, quantities) 

○ Color photos;

This meal plan is portioned for 1 person; for additional portions simply adjust servings for additional household members.