Fiber Meal Plan Series (30 – 35 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 30-35 grams of fiber per day and is designed for those currently eating 25-30 grams of fiber daily.
Day 1:
(Total Daily Fiber: ~ 34 grams; plant-based: ~ 37 grams)
- BREAKFAST: 12 grams fiber; plant-based option: 14 grams fiber
- Baked Avocado Eggs + 1 medium organic apple, sliced with skin on
- Plant-based: instead of eggs, stuff half of a large avocado with 2 tbsp. Baba’s hummus or Vegan “Cottage Cheese”.
- LUNCH: 9 grams of 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: 10 grams fiber; plant-based option: 11 grams fiber
- Kale Pesto w/Roasted Cod + side salad of Romaine lettuce, 1/2 cup chopped tomatoes + 1/2 cup chopped cucumber + 1/2 cup Heinen’s Garbanzo Beans dressed with Bragg Vinaigrette dressing
- Plant-based: serve the pesto over 1 cup lightly cooked spiralized zucchini and yellow squash
- SNACK: 3 grams fiber
- 1 cup broccoli florets or carrot sticks dipped in Primal Kitchen Ranch Dressing
Day 2:
(Total Daily Fiber: ~33 grams; plant-based option: ~37 grams)
- BREAKFAST: 12 grams fiber
- 3 Evergreen Mini Waffles spread with 2 tablespoons Heinen’s fresh ground peanut butter + 1/2 cup fresh raspberries and sprinkled with 1 tablespoon Heinen’s Organic Ground Flax Seeds
- Plant-based: Sub 2 slices of toasted Silver Hills Little Big Bread
- LUNCH: 9 grams fiber; plant-based option: 11 grams fiber
- Cherry Quinoa Salad topped with 3 ounces of Applegate Naturals Grilled Chicken Breast Strips + 1 cup of 18 Chestnuts Roasted Cauliflower Soup + 1 serving of Top Seedz Sea Salt Crackers.
- Plant-based: Top with 1/4 cup Go Raw Sprouted Pumpkin Seeds
- DINNER: 9 grams of fiber; plant-based option: 11 grams of fiber
- Slow Cooker Poached Salmon with White Wine and Herbs over Heinen’s Roasted Baby Potatoes and Heinen’s Broccoli and 1/2 cup cooked Heinen’s Organic Lentils
- 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: ~37 grams)
- BREAKFAST: 12 grams fiber
- Apple Celery Smoothie + Nature’s Path Qi’a Organic Cinnamon Pumpkin Seed Superfood Oatmeal + 1/2 cup fresh blueberries
- 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: 11 grams of fiber
- Slow Cooker Chili Con Carne + Small baked sweet potato
- Plant-based: Vegetarian Chili
- SNACK: 4 grams of fiber
- 1 Cherry Pie Larabar
Explore more fiber-focused meal plans and helpful insights:
- 20-25 Grams of Fiber
- 25-30 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
