High-Fiber Meal Plan
This plan is a GOOD MATCH if:
  • You aren't consuming the minimum recommendation of at least 25 grams of fiber per day.
  • You want the weight-loss benefits that come with fiber – it helps you feel full and moves slowly through your digestive system to help stave off hunger for longer periods of time.
  • You want to improve bowel function and digestion
Might NOT be a good fit if:
  • You want smaller, more frequent meals.
  • You want a lower carbohydrate meal plan.
  • You don't enjoy fruit and vegetables.
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Sample Meal Plan
Success Stories
Best For
Increasing fiber intake
Basic Philosophy
or Approach
Include at least 8 grams of fiber at each meal from whole grains, legumes, fruits and vegetables.
Foods That Aren't
Allowed
Processed foods and simple sugars
Risks
When consuming a high-fiber meal plan, it is important to consume adequate fluids such as water. If you do not drink enough water throughout the day, a high-fiber diet can temporarily cause constipation. You may also experience constipation initially as your body adjusts to consuming enough fiber daily.
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Summary: High-Fiber Meal Plan

The High-Fiber meal plan is designed to help you get more dietary fiber -- at least 25 grams, the recommended intake by the American Dietetic Association. Fiber is an indigestible part of many plant-based foods, occurring most abundantly in fruits, vegetables and whole grains. It acts like a broom in the digestive system, picking up unwanted toxins and wastes and carrying them out of the body as it is excreted. Adding more fiber-rich foods to your daily meals can help you satisfy your appetite, while you reduce your caloric intake. In addition, it can help lower your cholesterol, reduce your risk for certain cancers and improve digestive function.

Your meal plan of 3 meals and 1 snack daily will help you consume at least 25 grams of fiber daily from whole grains, legumes, fruits and vegetables. Also based on the food pyramid, as well as recommendations from the American Heart Association, it provides 50-65% of your calories from carbohydrates, 20-25% of your calories from protein and less than 30% of your calories from fat.
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Sample Meal Plan
Breakfast
Cereal with fruit, almonds, wheat germ and nonfat milk
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Lunch
Crunchy tuna salad, whole wheat crackers, fruit and carrots
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Dinner
Beef and pepper sauté with rice pilaf and fruit
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Snack
Whole wheat crackers and low-fat cheese
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