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MealPlan

High Fiber Meal Plan

Treats digestive issues and improves cholesterol levels.
DASH Diet Dietary Approaches to Stop Hypertension
Diabetic Maintain a healthy blood sugar range.
Gluten-Free For those with gluten intolerance or celiac disease.
Heart Healthy Limits sodium, saturated and trans fats, and cholesterol.
High Fiber Treats digestive issues and improves cholesterol levels.
Pregnancy Balanced and healthful diet for entire pregnancy.
Lacto-Ovo Vegetarian Vegetarian diet with eggs and dairy.
Vegan Diet devoid of all animal products.
40-30-30 Diet with 40% carbs, 30% protein, and 30% fat.
Endurance High-calorie, carbohydrate-rich diet for energy.
Strength Training Builds muscles with 25% protein.
 

High Fiber Diet

A high-fiber diet is often recommended to prevent and treat constipation, hemorrhoids, diverticulitis, and irritable bowel syndrome. Eating a high-fiber diet can also help improve your cholesterol levels, lower your risk of coronary heart disease, reduce your risk of type 2 diabetes, and assist with weight loss.

Daily Nutrition Information:

Calories Carbohydrate Protein Fat Fiber Sodium
2000 54% 23% 23% 38g 2262mg

Day 1
Breakfast 1 cup Special K® Cereal with Red Berries with 1 cup skim milk
8 ounces 100% orange juice
Morning
Snack		 6 ounces low fat yogurt with 1 cup fresh raspberries, ¼ cup granola, and ½ ounce almonds
Lunch 6 ounces tuna on 2 slices whole wheat bread with 2 tablespoons avocado spread
1 ounce baked potato chips
Afternoon
Snack		 10 whole wheat crackers with 1 ounce string cheese
Dinner 1 cup 3-bean and corn salad with 1 cup barley and 1 cup mix vegetables

Day 2
Breakfast 2 slices whole wheat French toast with 2 tablespoons fruit spread
1 cup skim milk
Morning
Snack		 1 cup Chex® Cereal with 1 cup blueberries and ½ ounce almonds
Lunch 4 ounces barbeque chicken on 2 slices whole wheat bread with ½ cup tomato, ¼ cup mozzarella cheese, 1 tablespoon basil

1 large pear
Afternoon
Snack		 ½ cup hummus with 1 ounce pita chips, ½ cup carrots, and ½ cup celery
Dinner 2 cups sweet and spicy black bean and corn chili with 6 ounces chicken strips

Day 3
Breakfast 1 cups grits with ½ ounce nuts and ½ cup dried fruit with ½ tablespoon Smart Balance®

8 ounces 100% orange juice
Morning
Snack		 3/4 cup Chex® Bran Cereal with ¼ cup raisins and 1ounce nuts
8 ounces skim milk
Lunch 4 ounces turkey bacon, ¼ cup lettuce, ¼ cup tomato on 2 slices whole wheat bread with 1 slice American cheese and 4 avocado slices

6 ounces low fat yogurt
Afternoon
Snack		 ½ cup spinach and artichoke dip with 10 whole wheat crackers
Dinner 8 ounces Italian lasagna
2 cups spinach salad and 2 tablespoons balsamic vinaigrette

Day 4
Breakfast 2 oat bran waffles topped with 1 cup fresh berries and 6 ounces low fat yogurt
8 ounces 100% orange juice
Morning
Snack		 1 tablespoon almond butter and 1 tablespoon fruit spread on 1 slice whole wheat bread
Lunch 1 Subway® 6-inch sandwich on whole wheat bread
2 cups tossed salad and 2 tablespoons raspberry vinaigrette
Afternoon
Snack		 1 Anytime Health™ Snack Bar
Dinner 8 ounces sautéed strips of beef
1 cup wild rice pilaf and 2 cups steamed asparagus

Day 5
Breakfast 2 buckwheat crepes with ½ cup apple, ½ ounce almonds, and 1 tablespoon cherry jam

8 ounces skim milk
Morning
Snack		 1 Anytime Health™ Snack Bar
1 apple
Lunch 4 ounce chicken breast and 2/3 cup broccoli and carrot slaw on 2 slices whole wheat bread

1 large peach
Afternoon
Snack		 ½ cup Mexican bean dip with 15 tortilla chips
Dinner 6 ounces beef stroganoff with 1 cup whole wheat pasta, 1 cup portabella mushrooms

1 cup mixed vegetables

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