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

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

Plan Ahead: Set aside an extra 1/3 cup black beans at breakfast to take for lunch on Day 2 and an additional 1/3 cup for breakfast on Day 4.

Breakfast (258 calories, 4 grams fiber)
Southwestern Egg Breakfast
• 1/3 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
• 1 Tbsp. shredded Cheddar cheese
Top beans with eggs, pico de gallo (or salsa), and cheese. Top with hot sauce, if desired.

A.M. Snack (64 calories, 8 grams fiber)
• 1 cup raspberries

Lunch (317 calories, 4 grams fiber)
Turkey & Cheese Melt
• 1 slice whole-grain bread
• 2 tsp. Dijon mustard
• 3 slices low-sodium deli turkey
• 2 slices tomato
• 1 slice Cheddar cheese
Spread bread with mustard and layer on turkey, tomato and cheese. Toast until the cheese begins to brown and melt.
• 1 medium plum

P.M. Snack (102 calories, 6 grams fiber)
• 1 medium pear

Dinner (470 calories, 8 grams fiber)
• 2 1/2 cups Avocado & Shrimp Chopped Salad
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, drizzled with 1 tsp. olive oil and a pinch of kosher salt

Day 2

Breakfast (265 calories, 7 grams fiber)
• 1/2 cup rolled oats, cooked in 1 cup 1% milk
• 1/3 cup raspberries, fresh or frozen
Cook oats and top with raspberries and a pinch of cinnamon.

A.M. Snack (77 calories, 1 gram fiber)
• 1 1/2 Tbsp. unsalted dry-roasted almonds

Lunch (306 calories, 12 grams fiber)
Southwestern Salad
• 2 cups mixed greens
• 1/3 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 2 tsp. 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 (490 calories, 9 grams fiber)
• 1 2/3 cups Mac & Cheese with Collards
• 1 cup steamed broccoli

Day 3

Plan Ahead: If you want to save some time later in the week, cook an extra 1 cup of quinoa tonight at dinner and save it for dinner on Day 6.

Breakfast (262 calories, 9 grams fiber)
• 1 serving Peanut Butter & Chia Berry Jam English Muffin

A.M. Snack (64 calories, 3 grams fiber)
• 1/2 medium bell pepper, sliced
• 2 Tbsp. hummus

Lunch (344 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 2 tsp. each olive oil and lemon juice

P.M. Snack (95 calories, 4 grams fiber)
• 1 medium apple

Dinner (439 calories, 9 grams fiber)
Salmon, Brussels Sprouts & Quinoa
• 4 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 with1 1/2 tsp. olive oil and roasted, seasoned with 1/4 tsp. garlic powder and a pinch each of salt and pepper
• 3/4 cup cooked quinoa

Day 4

Breakfast (258 calories, 4 grams fiber)
Southwestern Egg Breakfast
• 1/3 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
• 1 Tbsp. shredded Cheddar cheese
Top beans with eggs, pico de gallo (or salsa) and cheese. Top with hot sauce, if desired.

A.M. Snack (62 calories, 3 grams fiber)
• 1 medium orange

Lunch (348 calories, 12 grams fiber)
Veggie Wrap
• 1 8-inch whole-wheat tortilla
• 2 Tbsp. hummus
• 1/4 avocado, mashed
• 1 cup sliced veggies of your choice (try: bell pepper, carrot, cucumber, greens)
• 2 Tbsp. Cheddar cheese
Spread tortilla with hummus and avocado. Layer on veggies and cheese.

P.M. Snack (114 calories, 3 grams fiber)
• 3 dried figs
• 1 Tbsp. unsalted dry-roasted almonds

Dinner (411 calories, 14 grams fiber)
• 1 1/2 cups Cowboy Beef & Bean Chili

Day 5

Breakfast (293 calories, 6 grams fiber)
• 1 cup Berry & Flax Smoothie
• 1 1/2 Tbsp. unsalted dry-roasted almonds

A.M. Snack (64 calories, 3 grams fiber)
• 1/2 medium bell pepper, sliced
• 2 Tbsp. hummus

Lunch (341 calories, 12 grams fiber)
• 1 1/4 cups Cowboy Beef & Bean Chili

P.M. Snack (101 calories, 6 grams fiber)
• 1 medium pear

Dinner (416 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
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

Plan Ahead: Cook an extra 3 oz. chicken tonight to have for dinner on Day 7.

Breakfast (276 calories, 8 grams fiber)
• 1/2 cup rolled oats, cooked in 1 cup 1% milk
• 1/2 cup raspberries, fresh or frozen
Cook oats and top with raspberries and a pinch of cinnamon.

A.M. Snack (102 calories, 5 grams fiber)
• 2 medium carrots
• 2 Tbsp. hummus

Lunch (339 calories, 7 grams fiber)
Fig & Goat Cheese Salad
• 2 cups mixed greens
• 4 dried figs, coarsely chopped
• 1 oz. goat cheese, crumbled
• 1 1/2 Tbsp. slivered almonds
• Dressing: Combine 2 tsp. 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 (30 calories, 1 gram fiber)
• 1 medium plum

Dinner (452 calories, 9 grams fiber)
• 2 1/2 cups Chipotle Chicken Quinoa Burrito Bowl

Day 7

Plan Ahead: Use a store-bought Caesar dressing tonight at dinner or make your own creamy salad dressing ahead of time. Try EatingWell's Caesar Salad Dressing or one of our other delicious salad dressings.

Breakfast (262 calories, 9 grams fiber)
• 1 serving Peanut Butter & Chia Berry Jam English Muffin

A.M. Snack (103 calories, 2 grams fiber)
• 2 Tbsp. unsalted dry-roasted almonds

Lunch (323 calories, 7 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.
• 1 1/2 cups mixed greens topped with 2 tsp. balsamic vinegar and 1 tsp.olive oil

P.M. Snack (64 calories, 8 grams fiber)
• 1 cup raspberries

Dinner (450 calories, 4 grams fiber)
Chicken Caesar Salad
• 2 cups mixed greens
• 3 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.

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