by This 7-day high-fiber meal plan has it all planned out for you to make it simple and delicious to get your fiber fill every day.
Fiber is a nutrition rock star with some pretty amazing health benefits. Research credits eating more fiber with weight loss, healthier gut bacteria, more regularity in your gut (aka better poops), a healthy heart and decreased risk of diabetes. So if fiber can do all that, why are 95% of Americans still not getting enough? On average, Americans only eat 16 grams of fiber a day-far from the 28 grams recommended in the 2020 Dietary Guidelines for Americans. Planning out your meals and snacks each week to meet the recommended amount of fiber can be a challenge. In this 7-day high-fiber meal plan, it’s all planned for you to make it simpler and still delicious to get your fill every day. The meals and snacks in this plan include plenty of fruits, vegetables, whole grains, legumes, nuts and seeds; not only that, but the foods in each category are known to have the highest fiber content-think raspberries, broccoli, oatmeal, black beans and chia seeds. Whether you follow this meal plan exactly, or just take a few ideas from here and there, you’ll have a much easier time getting the fiber you need to feel better and stay healthy.
If you’re not used to eating high-fiber foods, introduce them into your diet slowly and drink extra water throughout the day. Eating too much fiber, too quickly can lead to stomach cramping.
Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you.
Day 1
Meal Prep Tip: Set aside an extra 1/2 cup black beans at breakfast to take for lunch on Day 2, and another 1/2 cup for breakfast on Day 4.
Breakfast (321 calories, 6 grams fiber)
Southwestern Egg Breakfast
• 1/2 cup canned black beans, rinsed and heated
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
• 2 Tbsp. pico de gallo or salsa
• 2 Tbsp. shredded Cheddar cheese
Top beans with eggs, pico de gallo (or salsa), and cheese. Top with hot sauce, if desired.
- A.M. Snack(167 calories, 10 grams fiber)
- 1 cup raspberries
- 2 Tbsp. unsalted dry-roasted almonds
Lunch (393 calories, 5 grams fiber)
Turkey & Cheese Melt
• 2 slices whole grain bread, toasted
• 2 tsp. Dijon mustard
• 4 slices low-sodium deli turkey
• 4 slices tomato
• 1 slice Cheddar cheese
Spread 1 slice of bread with mustard and layer on turkey, tomato and cheese. Toast until the cheese begins to brown and melt. Top with other slice of toast.
P.M. Snack (102 calories, 6 grams fiber)
• 1 medium pear
- Dinner(500 calories, 8 grams fiber)
- 2 1/2 cupsAvocado & Shrimp Chopped Salad
- 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, drizzled with 1 tsp. olive oil and a pinch of kosher salt
Day 2
Breakfast (337 calories, 8 grams fiber)
• 1/2 cup rolled oats, cooked in 1 cup 1% milk
• 1/2 cup raspberries, fresh or frozen
• 2 tsp. honey
Cook oats and top with raspberries, honey and a pinch of cinnamon.
- A.M. Snack(185 calories, 4 gram fiber)
- 3 Tbsp. unsalted dry-roasted almonds
- 1 medium plum
Lunch (384 calories, 14 grams fiber)
Southwestern Salad
• 2 cups mixed greens
• 1/2 cup canned black beans, rinsed
• 1/2 medium green bell pepper, chopped
• 8 cherry tomatoes, halved
• 1/4 medium avocado, diced
• 1 Tbsp. shredded Cheddar cheese
Combine salad ingredients and top with 1 Tbsp. each olive oil and red-wine vinegar and a pinch each of salt and pepper.
P.M. Snack (62 calories, 3 grams fiber)
• 1 medium orange
- Dinner(500 calories, 10 grams fiber)
- 1 2/3 cupsMac & Cheese with Collards
- 1 1/2 cups steamed broccoli
Evening Snack (50 calories, 1 gram fiber)
• 1 Tbsp. dark chocolate chips
Day 3
Meal Prep Tip: If you want to save some time later in the week, cook an extra 1/2 cup of quinoa tonight at dinner and save it for dinner on Day 6.
- Breakfast(349 calories, 9 grams fiber)
- 1 servingPeanut Butter & Chia Berry Jam English Muffin
- 1/2 cup nonfat plain Greek yogurt with 1 tsp. honey
- A.M. Snack(141 calories, 6 grams fiber)
- 1/2 medium bell pepper, sliced
- 1 medium carrot
- 1/4 cup hummus
Lunch (387 calories, 6 grams fiber)
Fig & Cheese Toasts with a Side Salad
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted
• 1 ounce goat cheese
• 4 dried figs, coarsely chopped
• 1 tsp. honey
Spread baguette with cheese. Top with figs and honey.
• 2 cups mixed greens topped with 1 Tbsp. each olive oil and lemon juice
P.M. Snack (95 calories, 4 grams fiber)
• 1 medium apple
Dinner (528 calories, 11 grams fiber)
Salmon, Brussels Sprouts & Quinoa
• 5 oz. roasted salmon, coated with a thin layer of olive-oil cooking spray and seasoned with 1/4 tsp. dried oregano and a pinch each of salt and pepper
• 1 1/2 cups Brussels sprouts, halved and tossed with 1 1/2 tsp. olive oil and roasted, seasoned with 1/4 tsp. garlic powder and a pinch each of salt and pepper
• 1 cup cooked quinoa
Day 4
Breakfast (321 calories, 6 grams fiber)
Southwestern Egg Breakfast
• 1/2 cup canned black beans, rinsed and heated
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
• 2 Tbsp. pico de gallo or salsa
• 2 Tbsp. shredded Cheddar cheese
Top beans with eggs, pico de gallo (or salsa), and cheese. Top with hot sauce, if desired.
- A.M. Snack(166 calories, 4 grams fiber)
- 3 dried figs
- 1 Tbsp. unsalted dry-roasted almonds
Lunch (374 calories, 13 grams fiber)
Veggie Wrap
• 1 8-inch whole-wheat tortilla
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1 cup sliced veggies of your choice (try: bell pepper, carrot, cucumber, greens)
• 2 Tbsp. Cheddar cheese
Spread tortillas with hummus and avocado. Layer on veggies and cheese.
- P.M. Snack(112 calories, 4 grams fiber)
- 1 medium orange
- 1 Tbsp. dark chocolate chips
- Dinner(516 calories, 17 grams fiber)
- 1 1/2 cupsCowboy Beef & Bean Chili
- 2 cups mixed greens topped with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil
Day 5
- Breakfast(335 calories, 7 grams fiber)
- 1 cupBerry & Flax Smoothie
- 1/2 whole-wheat English muffin toasted and topped with 1/2 Tbsp. peanut butter
- A.M. Snack(166 calories, 8 grams fiber)
- 1/2 medium bell pepper, sliced
- 2 medium carrots
- 1/4 cup hummus
- Lunch(402 calories, 15 grams fiber)
- 1 1/4 cupsCowboy Beef & Bean Chili
- 1 medium orange
- P.M. Snack(153 calories, 6 grams fiber)
- 1 medium pear
- 1 Tbsp. unsalted dry-roasted almonds
Dinner (437 calories, 8 grams fiber)
Quick Toaster-Oven Pizza
• 1 8-inch whole-wheat tortilla
• 5 thin slices tomato
• 3 thin slices red onion
• 1/4 cup shredded mozzarella cheese
• 1 Tbsp. chopped fresh basil or 1 tsp. dried
Brush tortilla with 1 tsp. olive oil. Top with tomato, onion and cheese. Toast until cheese begins to melt. Top with basil.
• 2 cups mixed greens topped with 1 Tbsp. each olive oil and balsamic vinegar
Day 6
Meal Prep Tip: Cook an extra 4 oz. of chicken tonight to have for dinner on Day 7.
Breakfast (337 calories, 8 grams fiber)
• 1/2 cup rolled oats, cooked in 1 cup 1% milk
• 1/2 cup raspberries, fresh or frozen
• 2 tsp. honey
Cook oats and top with raspberries, honey and a pinch of cinnamon.
- A.M. Snack(154 calories, 7 grams fiber)
- 2 medium carrots
- 1/4 cup hummus
Lunch (406 calories, 7 grams fiber)
Fig & Goat Cheese Salad
• 2 cups mixed greens
• 4 dried figs, coarsely chopped
• 1 oz. goat cheese, crumbled
• 2 Tbsp. slivered almonds
• Dressing: Combine 1 Tbsp. each olive oil and balsamic vinegar, 1/2 tsp. honey and a pinch each of salt and pepper.
Combine salad ingredients and top with dressing.
P.M. Snack (119 calories, 3 gram fiber)
• 1/2 whole-wheat English muffin, toasted and topped with 1/2 Tbsp. peanut butter
Dinner (452 calories, 9 grams fiber)
• 2 1/2 cups Chipotle Chicken Quinoa Burrito Bowl
Evening Snack (50 calories, 1 gram fiber)
• 1 Tbsp. dark chocolate chips
Day 7
Meal Prep Tip: Use a store bought Caesar dressing tonight at dinner or make your own creamy salad dressing ahead of time. Try EatingWell’s Caesar Dressing or one of our other delicious salad dressings.
- Breakfast(349 calories, 9 grams fiber)
- 1 servingPeanut Butter & Chia Berry Jam English Muffin
- 1/2 cup nonfat plain Greek yogurt with 1 tsp. honey
- A.M. Snack(219 calories, 11 grams fiber)
- 3 Tbsp. unsalted dry-roasted almonds
- 1 cup raspberries
Lunch (374 calories, 8 grams fiber)
Quick Toaster-Oven Pizza
• 1 8-inch whole-wheat tortilla
• 5 thin slices tomato
• 3 thin slices red onion
• 3 Tbsp. shredded mozzarella cheese
• 1 Tbsp. chopped fresh basil or 1 tsp. dried basil
Brush tortilla with 1 tsp. olive oil. Top with tomato, onion and cheese. Toast until cheese begins to melt. Top with basil.
• 2 cups mixed greens topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil
P.M. Snack (95 calories, 4 gram fiber)
• 1 medium apple
Dinner (484 calories, 4 grams fiber)
Chicken Caesar Salad
• 2 cups mixed greens
• 4 oz. cooked chicken, chopped
• 6 cherry tomatoes, halved
Combine salad ingredients and top with 2 Tbsp. Caesar dressing and freshly ground pepper.
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted and drizzled with 1 tsp. olive oil
Note: This meal plan is controlled for calories, fiber and sodium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.
