This High-Fibre Meal Plan Is About As Healthy As It Gets

Contents
  1. 7-Day High-Fiber Meal Plan: 1,200 Calories
  2. How to Meal-Prep Your Week of Meals: 
  3. Lunch (314 calories, 11 g fiber)
  4. Dinner (415 calories, 7 g fiber)
  5. Lunch (337 calories, 13 g fiber)
  6. Dinner (401 calories, 13 g fiber)
  7. Dinner (464 calories, 13 g fiber)
  8. Dinner (449 calories, 8 g fiber)
  9. Dinner (465 calories, 10 g fiber)
  10. Lunch (311 calories, 14 g fiber)
  11. Dinner (505 calories, 11 g fiber)
  12. Dinner (490 calories, 8 g fiber)
  13. High Fibre Meal Plan: Easy 5-Day Plan
  14. Five Days of Tasty High Fibre Meals
  15. Day One
  16. Day Two
  17. Day Three
  18. Day Four
  19. Day Five
  20. Make Your Own High Fibre Diet Plan
  21. Glug that water
  22. Get your five-a-day
  23. Always opt for brown
  24. Keep those skins on
  25. Don’t forget the rest!
  26. 7 Day High-Fiber Meal Plan for Your Heart Health
  27. High Fibre Diet Plan 7-Day Menu
  28. How to Use this Plan
  29. Breakfast: Branflakes & fruit
  30. Lunch: Chicken & tomato sandwich with an orange
  31. Dinner: Salmon & spinach with a baked potato
  32. Snacks: Strawberries. Banana & yoghurt snacks
  33. Breakfast: Boiled eggs on toast with a glass of orange juice
  34. Lunch: Avocado & prawn salad
  35. Dinner: Pasta Primavera
  36. Snacks: Handful of raisins. An apple
  37. Breakfast: Hi Fibre bran cereal and a banana
  38. Lunch: Lentil soup and a roll
  39. Dinner: Paprika chicken
  40. Snacks: Crudites & cream cheese. Mixed salad
  41. Breakfast: Porridge with prunes
  42. Lunch: Jacket potato with cheese & beans and a salad
  43. Dinner: Lemon sole with steamed vegetables and a fresh fruit salad
  44. Snacks: Raspberries. Blueberries
  45. Breakfast: Orange & grapefruit. Scrambled egg on toast
  46. Lunch: Waldorf salad
  47. Dinner: Chicken, potatoes, broccoli, & peach slices with yoghurt
  48. Snacks: Apple. Crisps
  49. Breakfast: Homemade muesli with grated apple
  50. Lunch: Avocado & walnut sandwich
  51. Dinner: Tarragon chicken
  52. Snacks: Yoghurt, a handful of sultanas
  53. Breakfast: High fibre bran with mango
  54. Lunch: Roast beef, roast potatoes, sprouts & carrots
  55. Dinner: Vegetable chilli
  56. Snacks: Crispbread & tomatoes, pineapple chunks
  57. 7-Day High Fiber Meal Plan: 1,500 Calories
  58. This High-Fibre Meal Plan Is About As Healthy As It Gets
  59. Monday
  60. Tuesday
  61. Wednesday
  62. Thursday
  63. Friday
  64. Saturday
  65. Sunday

7-Day High-Fiber Meal Plan: 1,200 Calories

This High-Fibre Meal Plan Is About As Healthy As It Gets

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.

Related: 5 Easy Ways to Eat More Fiber

In this 7-day high-fiber meal plan, your meals and snacks for the week are all planned for you to make it easy and delicious to get your fill of fiber 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 chickpeas pear, 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. We set this plan at 1,200 calories a day with modifications to bump it up to 1,500 or 2,000 calories, depending on your calorie needs.

Related: How much water should I drink?

How to Meal-Prep Your Week of Meals: 

Tip: Pack your meals in air-tight meal-prep containers to keep them fresh for the week. (To buy: amazon.com, $39 for set of 8).

Lunch (314 calories, 11 g fiber)

  • 1 serving White Bean & Avocado Toast
  • 1 small pear

Dinner (415 calories, 7 g fiber)

  • 1 serving Roasted Chicken & Winter Squash over Mixed Greens

Daily Totals: 1,211 calories, 52 g protein, 162 g carbohydrate, 38 g fiber, 50 g fat, 1,226 mg sodium

To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus increase to 2 servings White Bean & Avocado Toast at lunch, increase to 1/3 cup walnut halves at P.M. snack and add 1/2 an avocado to dinner.

Lunch (337 calories, 13 g fiber)

  • 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

Dinner (401 calories, 13 g fiber)

  • 1 serving Hearty Chickpea & Spinach Stew

Daily Totals: 1,224 calories, 155 g protein, 147 g carbohydrate, 43 g fiber, 53 g fat, 1,266 mg sodium

To Make it 1,500 Calories: Add 1 small pear to lunch and 2 Tbsp. natural peanut butter to P.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus increase to 2 servings Baked Banana-Nut Oatmeal Cups at A.M. snack, add 1/2 cup low-fat plain Greek yogurt to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Dinner (464 calories, 13 g fiber)

Daily Totals: 1,223 calories, 67 g protein, 103 g carbohydrates, 40 g fiber, 68 g fat, 1,115 mg sodium

To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 cup low-fat plain Greek yogurt to breakfast and add 2 servings Baked Banana-Nut Oatmeal Cups to P.M. snack.

Dinner (449 calories, 8 g fiber)

  • 1 serving Long-Life Noodles with Beef & Chinese Broccoli

Daily Totals: 1,210 calories, 58 g protein, 156 g carbohydrate, 32 g fiber, 50 g fiber, 1,253 mg sodium

To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to P.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter and 1 small apple to breakfast and add 15 dried walnut halves to A.M. snack.

Dinner (465 calories, 10 g fiber)

Top mixed greens with sliced avocado and vinaigrette.

Daily Totals: 1,215 calories, 57 g protein, 129 g carbohydrate, 39 g fiber, 59 g fat, 1,489 mg sodium

To Make it 1,500 Calories: Add 1 medium apple to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus increase to 2 servings Banana-Nut Oatmeal Cups and 1 1/4 cups yogurt at breakfast and increase to 1/3 cup dry-roasted unsalted almonds to A.M. snack.

Meal-Prep Tip: reserve 2 servings Slow-Cooker Turkey Chili with Butternut Squash to have for lunch on Days 6 & 7.

Lunch (311 calories, 14 g fiber)

  • 1 serving Slow-Cooker Turkey Chili with Butternut Squash
  • 1 clementine

Dinner (505 calories, 11 g fiber)

  • 1 serving Butternut Squash Alfredo with Chicken & Spinach

Daily Totals: 1,212 calories, 71 g protein, 148 g carbohydrate, 40 g fiber, 42 g fat, 1,718 mg sodium

To Make it 1,500 Calories: Add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to breakfast.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1/4 hummus and 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1/4 cup guacamole to P.M. snack.

Meal-Prep Tip: marinated the pork for Italian Roasted Pork Tenderloin with Vegetables & Quinoa so it's ready for dinner tomorrow.

Dinner (490 calories, 8 g fiber)

  • 1 serving Italian Roasted Pork Tenderloin with Vegetables & Quinoa

Daily Totals: 1,198 calories, 72 g protein, 153 g carbohydrate, 33 g fiber, 37 g fiber, 1,600 mg sodium

To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to P.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus increase to 2 servings Baked Banana-Nut Oatmeal Cups and increase to 1 cup yogurt at breakfast and add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to A.M. snack.

Source: http://www.eatingwell.com/article/289462/7-day-high-fiber-meal-plan-1200-calories/

High Fibre Meal Plan: Easy 5-Day Plan

This High-Fibre Meal Plan Is About As Healthy As It Gets

Fibre: we know it has great benefits, but how many of us know how much we’re getting? If the experts are to be believed, we’re not eating nearly enough of it – in fact, the European Food Safety Authority recommends that we should be aiming to consume 25g of fibre per day.

Well, it’s certainly true that good fibre consumption can provide a number of health benefits.

Despite what you might have heard, though, eating lots of fibre doesn’t mean adopting a depressing diet. Fibre is actually packed into tons of our favourite foods.

Fibre comes from the parts of plants that your body cannot digest. It is found in starchy foods oats and barley, wholemeal bread, cereals, and even potatoes with the skin.

It’s present in lots of fruits and vegetables apples, berries, sweet peppers, and carrots.. Leaving the skin on foods apples and potatoes will give you even more fibre!).

Nuts or pulses almonds and lentils are also packed with fibre.

Five Days of Tasty High Fibre Meals

If you’d to increase the fibre in your diet, check out our five-day meal plan. Using information from Public Health England, we’ve pulled an easy-to-follow plan packed with yummy, high fibre meals.

Just remember to increase your fibre intake slowly. If you’re not eating a lot of fibre at the moment, ease yourself in by swapping out some of the meals below for lower fibre options.

Day One

  • Breakfast – Oat bran flakes with milk & banana slices
  • Lunch – Jacket potato (leave the skin on) with baked beans & grated cheese
  • Snack – Carrot sticks with houmous
  • Dinner – Vegetable curry with lentils & brown rice
  • Dessert – Apple slices & honey

Day Two

  • Breakfast – Wholemeal toast with almond butter
  • Lunch – Carrot, pea & lentil soup
  • Snack – Fibre One™ Chocolate Brownie
  • Dinner – Whole-grain pasta with chicken, broccoli & tomato sauce
  • Dessert – Low fat popcorn

Day Three

  • Breakfast – Fresh raspberries & blackberries with Greek yoghurt
  • Lunch – Fried egg & avocado on wholemeal toast
  • Snack – Tomato salad
  • Dinner – Beef chilli with kidney beans & brown rice
  • Dessert – Oat bran muffin

Day Four

  • Breakfast – Porridge with milk, honey & blueberries
  • Lunch – Baked potato (skin on) with tuna & sweetcorn
  • Snack – Oatcakes with houmous
  • Dinner – Sausage & bean stew with sweet potato mash
  • Dessert – Fibre One™ Salted Caramel Square

Day Five

  • Breakfast – Muesli with fruit salad with mango, pear, apple, orange & raspberries
  • Lunch – Wholemeal toast with baked beans & grated cheese
  • Snack – Fibre One™ Lemon Drizzle Square
  • Dinner – Salmon stir-fry with carrots, broccoli & peas
  • Dessert – Dried figs

Make Your Own High Fibre Diet Plan

Now you’re a fibre expert, why not have a pop at devising your own high fibre meal plan? All you have to do is take some time working out which recipes suit your health, tastes and lifestyle best. It’s also a good idea to incorporate the following guidelines into your meal plan.

Glug that water

It’s important to drinks lots of water, especially as you add more fibre into your diet. Public Health England recommends around 8 glasses a day.

Get your five-a-day

Fruit and veg have lots of other benefits too – so make sure you get your five-a-day! Veg should be incorporated into cooked meals where possible, but you can also make a habit of snacking on the raw stuff, as well as fresh and dried fruit. Try to incorporate a variety!

Always opt for brown

We love white pasta and rice, but they just aren’t also as high in fibre as wholemeal, wholegrain or brown alternatives. Choose whole grain bread or pasta, brown rice, and porridge. .

Keep those skins on

A lot of fibre in potatoes and apples can be  found in the skin, so don’t reach for the peeler too quickly! After all, a baked potato that’s crispy on the outside and fluffy on the inside is one of life’s greatest joys…

Don’t forget the rest!

When you’re focusing on eating a lot of fibre don’t forget about the other aspects of your diet. Just make sure you’re eating an variety of foods so you don’t miss out on other important nutrients.

For more information on mastering a healthy diet, check out Public Health England’s Eatwell Guide

Source: https://www.fibreone.co.uk/get-fibre-easy-5-day-meal-plan/

7 Day High-Fiber Meal Plan for Your Heart Health

This High-Fibre Meal Plan Is About As Healthy As It Gets

Home Recipe Collections

View as slideshow Taste of Home 7 grams of fiber per serving
Many folks love this oatmeal cold, but I to heat it up a little since I’m not a big fan of it right the fridge. Add a handful of nuts for crunch, flavor and extra health benefits. —Sarah Farmer, Test Kitchen Director Taste of Home

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Taste of Home 16 grams of fiber per serving
I love Mexican food but was looking for a healthier option to share. My family devours these tasty tacos whenever I make them. —Amanda Petrucelli, Plymouth, Indiana

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Taste of Home 10 grams of fiber per serving
I get a kick trying new-to-me foods quinoa. Stuff green peppers with it, or use red ones. For the holidays, you could even do both red and green. —Cindy Reams, Philipsburg, Pennsylvania

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Taste of Home 10 grams of fiber per serving
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only deliciously satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario

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Taste of Home 21 grams of fiber per serving
To me, this spicy pea soup is total comfort food. I cook it low and slow all day, and it fills the house with a yummy aroma. It’s so good with a nice, crispy baguette. —Chelsea Tichenor, Huntington Beach, California

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Taste of Home 11 grams of fiber per serving
When you don’t know what to serve, Italian flavors are a good starting point. We combine cannellini and garbanzo beans for this snappy rice dish. —Sonya Labbe, West Hollywood, California

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Taste of Home 8 grams of fiber per serving
Baked sweet potatoes aren’t just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen

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Taste of Home 12 grams of fiber per serving
Here’s a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin

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Taste of Home 11 grams of fiber per serving
When my children were small, they d picking out the ingredients for making this supper. When there’s no shrimp on hand, we use crab or chicken. —Joyce Guth, Mohnton, Pennsylvania

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Taste of Home 11 grams of fiber per serving
This is a great recipe to serve on Christmas morning or any other cold morning. The apples can be peeled if preferred. —Marietta Slater, Justin, Texas

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Taste of Home 16 grams of fiber per serving
Beans were a commodity you did not survive without in the ’30s. This excellent navy bean and ham soup is a real family favorite of ours and I make it often. —Mildred Lewis, Temple, Texas

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Taste of Home 13 grams of fiber per serving
Spicy butternut squash makes a great base for these vegetarian tacos. I’m always looking for quick and nutritious weeknight dinners for my family, and these are delicious, too! —Elisabeth Larsen, Pleasant Grove, Utah

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Taste of Home 7 grams of fiber per serving
My son and I to make this breakfast favorite together. You can leave the berries the mix and sprinkle them on top, or sub in chocolate chips or nuts instead. —Elizabeth Stewart, Crab Orchard, West Virginia

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Taste of Home 13 grams of fiber per serving
In less than 30 minutes, I can put together this hearty salad of pasta, white beans and veggies – and it’s good for a crowd. — Mya Zeronis, Pittsburgh, Pennsylvania

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Taste of Home 13 grams of fiber per serving
This colorful curry is a nice change of pace for a busy weeknight. I to substitute fresh peas for frozen when they’re in season. —Beth Fleming, Downers Grove, Illinois

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Taste of Home 7 grams of fiber per serving
I took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It’s just as delicious! —Shannon Copley, Upper Arlington, Ohio

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Taste of Home 13 grams of fiber per serving
This quick soup feels extra cozy with lots of lentils and a touch of smoky, bacony goodness. You might want to cook up extra—I think it’s even better the next day! —Janie Zirbser, Mullica Hill, New Jersey

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Taste of Home 12 grams of fiber per serving
A traditional Bolognese sauce is meat-based with everything from pork to pancetta. Skipping the meat, I loaded this pasta dish with baby portobellos and veggies. —Amber Massey, Argyle, Texas

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Taste of Home 9 grams of fiber per serving
Here’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota

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Taste of Home 11 grams of fiber per serving
Barley is a chewier and more flavorful alternative to white rice. Try making the switch in this quick and colorful garden-fresh stir-fry. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

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Taste of Home 13 grams of fiber per serving
I’ve been working on developing healthier recipes that still taste delicious—and keep me satisfied. This squash tossed with beef, beans and kale has so much flavor it’s easy to forget it’s good for you! —Charlotte Cravins, Opelousas, Louisiana

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Source: https://www.tasteofhome.com/collection/high-fiber-diet-recipes-meal-plan/

High Fibre Diet Plan 7-Day Menu

This High-Fibre Meal Plan Is About As Healthy As It Gets

Fibre's the unsung hero when it comes to weight loss.

A high fibre diet will help to reduce the risk of health problems ranging from constipation and piles to heart disease and cancer.

Better still it's really good for filling you up. This is crucial for both losing weight now and for helping to keep your weight steady in the future.

If you want to know more about the benefits of a high fibre diet see my in-depth review. 

How to Use this Plan

Most days of the plan average 1200-1300 calories, with one day over 1400, to give you an idea of what high fibre looks at different calorie levels. The chart at the end of each day shows you the grams of fibre, and cals, for each meal.

The best way to follow the plan is to personalise it for yourself:

  • Choose the meals you the look of
  • Adapt meals that don't quite suit your tastes
  • Adjust portion sizes to fit your own calorie goals

Try putting together high fibre meal combinations that include your favourite (healthy!) foods

You'll find options for getting more fibre into your diet in our high fibre food and dietary sources of fibre articles. You can also use the tools in wlr to knock the plan into exactly the right shape for yourself, it's free to try.  

Breakfast: Branflakes & fruit

30g bran flakes, 3 dried apricots, and a medium banana served with 150ml skimmed milk. 

Lunch: Chicken & tomato sandwich with an orange

2 slices of wholemeal bread filled with 1 chopped chicken breast, 2 tsp reduced calorie mayo and a tomato. Followed by an orange.

Dinner: Salmon & spinach with a baked potato

Bake a salmon fillet and serve on a bed of baby spinach (50g) alongside a medium baked potato (200g). 

Snacks: Strawberries. Banana & yoghurt snacks

10 Strawberries.

A medium banana with 3 tbsp fat free yoghurt.

Total calories and fibre for Day 1

MealCaloriesFibre (g)
Breakfast322 cals9.1g
Lunch471 cals8.2g
Dinner397 cals4.5g
Snacks161  cals4.7g
Daily Total1353 cals26.5g

Breakfast: Boiled eggs on toast with a glass of orange juice

2 boiled eggs with 2 slices of wholemeal toast, served with 200ml or fresh orange juice.

Lunch: Avocado & prawn salad

Make up a salad with ½ avocado, 80g lettuce, 30g cucumber and 30g red onion.  Mix 150g cooked prawns with 1 tbsp seafood sauce and add to the salad.  Sprinkle over 1 tsp lime juice.

Dinner: Pasta Primavera

Cook 60g wholemeal pasta until al dente. Saute 2 chopped spring onions in 1 tsp olive oil along with 100g chopped asparagus. Add 100g fromage frais and 75g soft cheese to the pan. Drain the pasta and stir into the sauce. Serve with 1 tbsp Parmesan.

Snacks: Handful of raisins. An apple

30g raisins.

An apple.

Total calories and fibre for Day 2

MealCaloriesFibre (g)
Breakfast372 cals3.2g
Lunch322 cals3.6g
Dinner451 cals7.9g
Snacks175 cals4.5g
Daily Total1322 cals19.2g

Breakfast: Hi Fibre bran cereal and a banana

30g bran cereal with 200ml semi skimmed milk, served with a banana.

Lunch: Lentil soup and a roll

600g carton of fresh lentil soup and a wholemeal roll.

Dinner: Paprika chicken

Grill a 100g chicken breast and transfer to a small casserole dish. Add 1 tsp oil to a frying pan and saute ½ sliced onion and ½ sliced pepper. Add in 1 tsp flour, ¼ tsp cayenne pepper and 1 tsp paprika, then add 100g chopped tomatoes with 200ml chicken stock (made with ½ stock cube). Mix together thoroughly. Pour the sauce over the chicken and bake for 20 mins at 170c (325F, Gas 3).

Snacks: Crudites & cream cheese. Mixed salad

100g mixed crudites with 20g cream cheese. A mixed leaf salad with 4 cherry tomatoes, a grated carrot and 1 tbsp fat free dressing.

Total calories and fibre for Day 3

MealCaloriesFibre (g)
Breakfast339 cals12.5g
Lunch264 cals7.5g
Dinner461 cals6.6g
Snacks92 cals4.6g
Daily Total1157 cals31.2g

Breakfast: Porridge with prunes

40g porridge with 200ml semi skimmed milk and 4 prunes

Lunch: Jacket potato with cheese & beans and a salad

1 large baked potato served with ½ can baked beans and 30g cheese. Served with a mixed leaf salad and a bowl of strawberries for dessert.

Dinner: Lemon sole with steamed vegetables and a fresh fruit salad

A grilled lemon sole fillet with steamed vegetables (80g broccoli, 1 carrot, 40g mange tout), served with 100g boiled new potatoes. Home made fruit salad (140g) for dessert, served with a 60g pot of fromage frais.

Snacks: Raspberries. Blueberries

40g blueberries. 40g raspberries.

Total calories and fibre for Day 4

MealCaloriesFibre (g)
Breakfast295 cals5.5g
Lunch636 cals18.5g
Dinner338 cals7.4g
Snacks33 cals3.6g
Daily Total1302 cals35g

Breakfast: Orange & grapefruit. Scrambled egg on toast

½ Orange & ½ grapefruit cut into segments. 1 egg scrambled with 1 tbsp semi skimmed milk on 1 slice of wholemeal toast and a thin spread of butter.

Lunch: Waldorf salad

Whisk together 1 tbsp mayo & 1 tsp lemon juice, add salt & pepper. Chop ½ apple. a stick of celery, and mix into the dressing along with 40g sliced grapes and 10 walnut halves. Serve on a bed of lettuce.

Dinner: Chicken, potatoes, broccoli, & peach slices with yoghurt

Serve a 100g chicken breast with 100g boiled new potatoes and 80g steamed broccoli. Have 100g peach slices with a pot of yoghurt (125g), sprinkled with 20g chopped almonds for dessert.

Snacks: Apple. Crisps

An apple. A small pack of crisps (25g)

Total calories and fibre for Day 5

MealCaloriesFibre (g)
Breakfast266 cals2.9g
Lunch409 cals4.7g
Dinner488 cals5.6g
Snacks203 cals5.1g
Daily Total1366 cals18.3g

Breakfast: Homemade muesli with grated apple

Homemade muesli with 15g flaked almonds, 3 dried apricots, 1 tbsp sunflower seeds and ½ grated apple. Served with 200ml semi skimmed milk.

Lunch: Avocado & walnut sandwich

A sandwich made with 2 slices granary bread, ½ avocado, 3 chopped walnut halves and 1 tsp fat free dressing.

Dinner: Tarragon chicken

Make a pocket in the chicken breast with a sharp knife and stuff with the lemon slices and peppercorns. Heat ½ tsp oil in a frying pan and fry the chicken for 5 minutes on either side until cooked.

Remove from the pan and cover with foil. Add 1 tsp lemon juice to the pan along with 1 tsp honey, 50g creme fraiche & 1 tbsp chopped tarragon and bring to the boil.

Return the chicken to the pan and cook for 5 minutes more or until cooked through.

Snacks: Yoghurt, a handful of sultanas

Yoghurt. A handful of sultanas.

Total calories and fibre for Day 6

MealCaloriesFibre (g)
Breakfast421 cals7.4g
Lunch376 cals6.4g
Dinner370 cals1.3g
Snacks208 cals3.9g
Daily Total1375 calories19g

Breakfast: High fibre bran with mango

30g high bran cereal served with 200ml semi skimmed milk and 20g cubed mango.

Lunch: Roast beef, roast potatoes, sprouts & carrots

200g roast beef served with 50g each steamed sprouts and carrots and 200g roast potatoes (frozen, cooked as packet instructions). Pour over 75g made up gravy.

Dinner: Vegetable chilli

Heat 1 tsp oil in a pan and fry ½ chopped onion & ½ clove crushed garlic until soft, along with ½ tsp chilli powder & ½ tsp cumin seeds. Add in ½ sliced red pepper, ½ sliced carrot & 40g drained lentils.

Cook for 5 minutes. Add 200g chopped tomatoes, 1 tsp tomato puree, 75ml stock, 25g frozen peas & 100g kidney beans, Simmer for 10 minutes or so, then add 40g sliced mushrooms and ¼ courgette.

Season to taste and cook for 5-10 minutes more.

Snacks: Crispbread & tomatoes, pineapple chunks

3 crispbreads &2 tomatoes. 200g Pineapple chunks

Total calories and fibre for Day 7

MealCaloriesFibre (g)
Breakfast208 cals8.6g
Lunch624 cals6.1g
Dinner425 cals20.6g
Snacks228 cals8.8g
Daily Total1485 cals44.1g

It’s the practicalities that can often sabotage a diet. That’s why we’ve made this plan simple to shop for and prepare. If you use the plan in WLR you can produce a shopping list, swap meals around or substitute any that you don’t . You can try it free.

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Source: https://www.weightlossresources.co.uk/diet/high_fibre/plan_sample.htm

7-Day High Fiber Meal Plan: 1,500 Calories

This High-Fibre Meal Plan Is About As Healthy As It Gets

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.

This High-Fibre Meal Plan Is About As Healthy As It Gets

This High-Fibre Meal Plan Is About As Healthy As It Gets

Are you eating enough fibre? The stats suggest no, because only 9% of adults in the UK do. That’s according to a recent paper in the Lancet, which also analysed the results from studies and clinical trials over the past 40 years to find that eating enough fibre is a really good idea.

That’s because those who ate at least 25-29g of fibre a day had a significantly lower risk of several major diseases, including heart disease, stroke, type 2 diabetes and colorectal cancer, than people who ate the least fibre. The high fibre crowd also enjoyed a 15-30% reduced risk of death from any cause, as well as from cardiovascular problems.

The study also found that eating over 30g of fibre a day – the recommended intake target – increased the benefits. But how do you go about eating that much fibre each day? You follow this seven-day meal plan, that’s how.

This plan is designed by the British Nutrition Foundation and can also be found as a PDF on its website with a full nutritional breakdown. As well as ensuring you hit your fibre goals the plan keeps you from eating too much added sugar, keeping your intake below 5% of your total calories, as well as smashing your five portions of fruit and veg a day goal.

Staying hydrated is important at all times, but especially if you’re looking to increase the amount of fibre in your diet – you may even want to spend a few weeks adding a selection of meals or snacks to your diet to build up your fibre intake slowly to avoid digestive issues. Alongside the below the BNF recommends drinking things water, unsweetened coffee or tea with lower-fat milk.

Monday

Breakfast: No added sugar muesli, semi-skimmed milk, banana, 150ml orange juice
Lunch: Jacket potato with tuna and sweetcorn, and salad, two oatcakes, cheese and grapes
Dinner: Chicken and spinach curry (retail cooking sauce), brown rice
Snacks: (1) Guacamole with half a wholemeal pitta (2) Four squares of dark chocolate
Daily total: 2,080 calories, 33.3g fibre

Tuesday

Breakfast: Two slices of granary toast with peanut butter, skinny latte, 150ml orange juice
Lunch: Chicken and wholewheat pasta salad, four dried apricots
Dinner: Baked salmon, new potatoes, broccoli and kale, fruit salad
Snacks: (1) Smoothie: skimmed milk, low-fat fruit yogurt, frozen berries (2) Two chocolate digestive biscuits
Daily total: 2,051 calories, 32.9g fibre

Wednesday

Breakfast: Two fortified wheat biscuits, semi-skimmed milk, chopped banana, unsweetened tea
Lunch: Cheese, chutney and salad on a malted wheat roll, one pear
Dinner: Vegetarian bean chilli with brown rice, small chocolate mousse
Snacks/extras: (1) Unsalted nuts and raisins (40g) (2) 175ml glass of red wine
Daily total: 1,806 calories, 33.7g fibre

Thursday

Breakfast: Small can of reduced-sugar baked beans on one piece of wholegrain toast, skinny latte
Lunch: Tomato soup, ham salad sandwich with salad cream on wholewheat bread, two tangerines
Dinner: Lean steak and broccoli stir-fry with noodles
Snacks: (1) Low-fat plain yogurt, berries, pumpkin seeds (2) 30g plain crisps
Daily total: 1,882 calories, 41.1g fibre

Friday

Breakfast: Two fortified wheat biscuits, semi-skimmed milk, chopped banana, 150ml orange juice
Lunch: Hummus, spinach and red pepper on a wholemeal wrap, low-fat yogurt, honey, cinnamon
Dinner: Fish pie, peas, green beans
Snacks: 1) Plain scone with low-fat spread (2) Seven Brazil nuts
Daily total: 1,778 calories, 30.2g fibre

Saturday

Breakfast: Scrambled eggs, grilled tomato, two slices of wholemeal toast, 150ml orange juice
Lunch: Thin-crust margherita pizza with added vegetables, side salad, fruit salad
Dinner: Wholewheat spaghetti bolognese
Snacks/extras: (1) Flapjack slice (2) 175ml glass of red wine
Daily total: 2,139 calories, 30.9g fibre

Sunday

Breakfast: Porridge with dried figs and seeds, unsweetened tea, 150ml apple juice
Lunch: Roast chicken, roast potatoes, peas and carrots, homemade spiced rice pudding
Dinner: Cheese and onion omelette, sweet potato wedges, green salad, lemon mayonnaise
Snacks: None
Daily total: 2,188 calories, 30.2g fibre

Source: https://www.coachmag.co.uk/diet-plans/7951/this-high-fibre-meal-plan-is-about-as-healthy-as-it-gets