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High Fiber Weekly Meal Plan

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Jessica F.
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16 views4 pages

High Fiber Weekly Meal Plan

Uploaded by

Jessica F.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Weekly High-Fiber Meal Plan

Monday
Breakfast: Spinach & Feta Omelette with Avocado Toast

- Recipe: Sauté 1/2 cup spinach in olive oil. Whisk 2 eggs + 2 egg whites, pour over spinach, and

cook. Serve with 1 slice whole-grain toast topped with 1/4 avocado.

- Fiber: ~6.5 g | Calories: ~396 kcal

Lunch: Sweet Chili Chicken Buddha Bowl

- Recipe: 120 g sweet chili chicken, 3/4 cup cooked basmati rice, 1 cup steamed broccoli, 1/4

avocado, and 1 tbsp flaxseeds.

- Fiber: ~13 g | Calories: ~505 kcal

Snack: Greek Yogurt Berry Parfait

- Recipe: Layer 200 g Greek yogurt, 3/4 cup mixed berries, 2 tbsp granola, and 1 tsp honey.

- Fiber: ~6 g | Calories: ~290 kcal

Dinner: Lemon Garlic Sardine Pasta

- Recipe: Toss 1 cup whole-grain pasta with 1 tin sardines, 1/2 cup cherry tomatoes, 1 cup sautéed

spinach, garlic, parsley, and olive oil.

- Fiber: ~11 g | Calories: ~440 kcal

Tuesday
Breakfast: Banana Oat Pancakes

- Recipe: Blend 1 banana, 1/4 cup oats, 1 egg, and cinnamon. Cook as pancakes and top with 1 tsp

honey.

- Fiber: ~4 g | Calories: ~290 kcal

Lunch: Tuna & Chickpea Salad

- Recipe: Combine 1 tin tuna, 1/2 cup chickpeas, diced cucumber, cherry tomatoes, parsley, and a

lemon-olive oil dressing.


- Fiber: ~10 g | Calories: ~400 kcal

Snack: Veggie Sticks with Hummus

- Recipe: Serve carrot, cucumber, and bell pepper sticks with 2 tbsp hummus.

- Fiber: ~4 g | Calories: ~150 kcal

Dinner: Chicken & Veggie Stir-Fry with Brown Rice

- Recipe: Stir-fry 120 g chicken, 1 cup broccoli, 1/2 cup bell peppers, and 1/2 cup cooked brown rice.

Add soy sauce and sesame seeds.

- Fiber: ~8 g | Calories: ~450 kcal

Wednesday
Breakfast: Greek Yogurt Bowl with Chia & Fruit

- Recipe: Mix 200 g Greek yogurt with 1/2 cup diced fruit, 1 tbsp chia seeds, and 1 tbsp granola.

- Fiber: ~7 g | Calories: ~320 kcal

Lunch: Lentil & Veggie Soup with Whole-Grain Bread

- Recipe: Simmer 1/2 cup lentils, diced carrots, celery, onions, garlic, and tomatoes in vegetable

broth. Serve with 1 slice whole-grain bread.

- Fiber: ~12 g | Calories: ~400 kcal

Snack: Boiled Egg with Whole-Grain Crackers

- Recipe: 1 boiled egg with 3 whole-grain crackers.

- Fiber: ~3 g | Calories: ~150 kcal

Dinner: Baked Lemon Chicken with Roasted Veggies

- Recipe: Bake 120 g chicken with lemon, garlic, and rosemary. Serve with 1 cup roasted sweet

potatoes and 1 cup steamed green beans.

- Fiber: ~9 g | Calories: ~450 kcal

Thursday
Breakfast: Avocado & Egg Toast

- Recipe: 1 slice whole-grain toast topped with 1/4 avocado and 2 poached eggs.
- Fiber: ~6 g | Calories: ~340 kcal

Lunch: Sardine & Spinach Wrap

- Recipe: Fill a whole-grain tortilla with 1 tin sardines, 1 cup sautéed spinach, shredded carrots, and

a dollop of Greek yogurt.

- Fiber: ~8 g | Calories: ~400 kcal

Snack: Apple Slices with Peanut Butter

- Recipe: 1 small apple with 1 tbsp peanut butter.

- Fiber: ~4 g | Calories: ~150 kcal

Dinner: Quinoa & Veggie Stir-Fry with Tofu

- Recipe: Stir-fry 1/2 cup cooked quinoa, 1 cup mixed veggies (broccoli, bell peppers), and 100 g

tofu. Season with soy sauce and garlic.

- Fiber: ~10 g | Calories: ~450 kcal

Friday
Breakfast: Overnight Oats with Berries

- Recipe: Combine 1/4 cup oats, 150 ml almond milk, 1/2 cup mixed berries, and 1 tbsp chia seeds.

Soak overnight.

- Fiber: ~8 g | Calories: ~300 kcal

Lunch: Mediterranean Chickpea Salad

- Recipe: Combine 1/2 cup chickpeas, diced cucumber, cherry tomatoes, 1/4 avocado, and a

lemon-tahini dressing.

- Fiber: ~12 g | Calories: ~400 kcal

Snack: Cottage Cheese with Pineapple

- Recipe: 150 g low-fat cottage cheese with 1/2 cup diced pineapple.

- Fiber: ~2 g | Calories: ~150 kcal

Dinner: Salmon & Sweet Potato Bowl

- Recipe: Bake 120 g salmon with garlic and herbs. Serve with 1 cup roasted sweet potatoes and 1
cup steamed asparagus.

- Fiber: ~9 g | Calories: ~450 kcal

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