Fiber Meal Plan Series (20 – 25 grams)
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
In my post titled Nature’s Blueprint for Healthy Weight Loss, I highlighted many of the benefits of dietary fiber, including weight loss, blood sugar regulation, lowering inflammation, promoting healthy blood vessels, and controlling cholesterol.
It’s a good idea to take a personalized approach with your fiber. The amount you start with should be based on how much fiber you eat today. If it’s less than the daily minimum recommendation of 30 grams, the goal is to slowly increase your fiber by 5-gram increments (from whole plant foods) until you hit the target.
This meal plan provides 20-25 grams of fiber per day and is designed for those currently eating 15 grams or less of fiber daily.
Day 1:
(Total Daily Fiber: ~22 grams; plant-based option: ~25 grams)
- BREAKFAST: 7 grams fiber; plant-based option: 9 grams fiber
- Baked Avocado Eggs
- Plant-based: instead of eggs, stuff half of a large avocado with 2 tbsp. Baba’s hummus or Vegan “Cottage Cheese”.
- LUNCH: 9 grams fiber
- Strawberry Vanilla Beet Smoothie + Lundberg Family Farms Lightly Salted Brown Rice Cake Thins spread with 2 tbsp. Heinen’s fresh ground walnut butter.
- DINNER: 6 grams fiber; plant-based option: 7 grams fiber
- Kale Pesto w/Roasted Cod + side salad of Romaine lettuce, 1/2 cup chopped tomatoes + 1/2 cup chopped cucumber dressed with Bragg Vinaigrette dressing.
- Plant-based: serve the pesto over 1 cup lightly cooked spiralized zucchini and yellow squash
Day 2:
(Total Daily Fiber: ~19 grams; plant-based option: ~23 grams)
- BREAKFAST: 7 grams fiber
- 3 Evergreen Mini Waffles spread with 2 tablespoons Heinen’s fresh ground peanut butter
- Plant-based: Substitute 2 slices of toasted Silver Hills Little Big Bread
- LUNCH: 7 grams fiber; plant-based option: 9 grams fiber
- Cherry Quinoa Salad topped with 3 ounces Applegate Naturals Grilled Chicken Breast Strips + 1 cup 18 Chestnuts Roasted Cauliflower Soup.
- Plant-based: Top with 1/4 cup Go Raw Sprouted Pumpkin Seeds
- DINNER: 5 grams fiber; plant-based option: 7 grams fiber
- Slow Cooker Poached Salmon with White Wine and Herbs over Heinen’s Roasted Baby Potatoes and Heinen’s Broccoli
- Plant-based: Replace salmon with Upton’s Naturals Traditional Seitan over pan-seared San Gennaro Polenta.
- Cook seitan according to package instructions.
- For polenta: cut polenta into ½-inch slices. Heat a drizzle of olive oil in a skillet over medium heat. Cook polenta 4–5 minutes per side, until golden and crisp on the outside and warm inside.
Day 3:
(Total Daily Fiber: ~22 grams)
- BREAKFAST: 5 grams fiber
- LUNCH: 10 grams fiber
- Amy’s Greek Spanakopita Wrap or Amy’s Indian Samosa Wrap + 12-ounce Magic Veggie Jar with one Wholly Guacamole Mini for dipping
- DINNER: 7 grams of fiber
- Slow Cooker Chili Con Carne
- Plant-based: Vegetarian Chili
Explore more fiber-focused meal plans and helpful insights:
- 25-30 Grams of Fiber
- 30-35 Grams of Fiber
- Eat Your Way to Stronger Bones
- Natural Remedies for Joint and Muscle Pain
- How Fiber Fuels Your Gut and Stabilizes Blood Sugar
- Fiber-Rich Foods to Fuel Your Heart
