1-Day High-Fiber Weight-Loss Meal Plan

By: Victoria Seaver, M.S., R.D., C.D., Digital Meal Plan Editor

There are so many good reasons to eat fiber, including reduced risks of heart disease and diabetes. Fiber also helps you feel full on fewer calories, which is great if you're trying to lose weight or maintain your current weight. How much fiber do you need in a day? According to the 2015 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day (36 grams for men). In total, this 1,600-calorie meal plan contains 47 grams of fiber, (that's 168% of your daily recommendation!) and features high-fiber foods like raspberries, whole-wheat bread and chickpeas. Follow this plan and feel energized and satisfied all day long with fewer cravings.

Original reporting done in EatingWell Magazine by Sara Haas, R.D.N., L.D.N.

What Does a High-Fiber Day Look Like?

 

Breakfast

(279 calories, 7 g fiber)

Fruit & Yogurt Smoothie

Breakfast

• 2 cups Fruit & Yogurt Smoothie

 

A.M. Snack

(187 calories, 8 g fiber)

Raspberries

A.M. Snack

• 1 cup fresh raspberries
• 1 crispbread spread with 1 oz. goat cheese. Top with lemon zest and fresh mint leaves for extra flavor.

 

Lunch

(429 calories, 15 g fiber)

West Coast Avocado Toast

Lunch

• 1 serving West Coast Avocado Toast

 

P.M. Snack

(199 calories, 4 g fiber)

Tropical Fruit & Nuts Snack

P.M. Snack

• 1 serving Tropical Fruit & Nuts Snack

 

Dinner

(499 calories, 13 g fiber)

Falafel Salad with Lemon-Tahini Dressing

Dinner

• 1 serving Falafel Salad with Lemon-Tahini Dressing

Daily Total: 1594 calories; 47g fiber

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