Meal Plans High-Fiber Meal Plans 1-Day High-Fiber Weight-Loss Meal Plan Follow this healthy high-fiber meal plan and feel energized and satisfied all day long. By Victoria Seaver, M.S., RD Victoria Seaver, M.S., RD Instagram Twitter Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Published on December 19, 2018 Share Tweet Pin Email 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 Breakfast • 2 cups Fruit & Yogurt Smoothie = 279 calories, 7 g fiber A.M. Snack A.M. Snack 1 cup fresh raspberries1 crispbread spread with 1 oz. goat cheese. Top with lemon zest and fresh mint leaves for extra flavor. = 187 calories, 8 g fiber Lunch Lunch • 1 serving West Coast Avocado Toast = 429 calories, 15 g fiber P.M. Snack https://static.onecms.io/wp-content/uploads/sites/44/2018/12/27120602/44734251.jpg. P.M. Snack • 1 serving Tropical Fruit & Nuts Snack = 199 calories, 4 g fiber Dinner Dinner • 1 serving Falafel Salad with Lemon-Tahini Dressing = 499 calories, 13 g fiber Daily Total: 1594 calories; 47g fiber Don't Miss! 6 High-Fiber Food Swaps to Make Right Now: 6 High-Fiber Food Swaps to Make Right Now Healthy High-Fiber Recipes: Healthy High-Fiber Recipes High-Fiber Weekly Dinner Plan: High-Fiber Weekly Dinner Plan 7-Day High-Fiber Meal Plan: 1,200 Calories: 7-Day High-Fiber Meal Plan: 1,200 Calories 7-Day High-Fiber Meal Plan: 1,500 Calories: 7-Day High-Fiber Meal Plan: 1,500 Calories 7-Day High-Fiber Meal Plan: 2,000 Calories: 7-Day High-Fiber Meal Plan: 2,000 Calories Was this page helpful? Thanks for your feedback! Tell us why! Other Submit