Follow this healthy high-fiber meal plan and feel energized and satisfied all day long.

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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

3-Ingredient Fruit Smoothies

Breakfast

= 279 calories, 7 g fiber

A.M. Snack

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.

= 187 calories, 8 g fiber

Lunch

West Coast Avocado Toast

Lunch

= 429 calories, 15 g fiber

P.M. Snack

Tropical Fruit & Nuts Snack
https://static.onecms.io/wp-content/uploads/sites/44/2018/12/27120602/44734251.jpg

P.M. Snack

= 199 calories, 4 g fiber

Dinner

Falafel Salad with Lemon-Tahini Dressing

Dinner

= 499 calories, 13 g fiber

Daily Total: 1594 calories; 47g fiber

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