Trying to eat more fiber? Try this simple 30-day meal plan

93% of adults in the United States don’t eat enough fiber. Learn how to get your fill in this 30-day plan.

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 78 grams of protein and 32 grams of fiber, which can help you feel full and satisfied.
• This plan prioritizes fiber-rich foods like beans, lentils, whole grains, fruits and vegetables.

Though protein often gets the fanfare, fiber is an important nutrient with many health benefits. It’s linked to improved blood sugar management, a healthier body weight, improved heart health and more regular digestion. Yet, just 7% of adults meet their daily fiber goals of about 28 grams of fiber per 2,000 calories. In this 30-day high-fiber meal plan, we help you meet your fiber quota by mapping out an entire month of fiber-rich meals and snacks. Each day provides at least 32 grams of this important nutrient. To keep things simple, each recipe requires 30-minutes or less of active cooking time and we include meal-prep tips at the beginning of each week. With three different calorie levels to choose from, this plan can work for most people. Follow along to see what a high-fiber routine can do for you and your health.

Week 1

Day 1

Daily Totals: 1,801 calories, 81g fat, 86g protein, 196g carbohydrate, 35g fiber, 1,650mg sodium

Breakfast (421 calories)

Lunch (464 calories)

Dinner (458 calories)

Snacks

Make it 1,500 calories: Change snacks to 1 medium orange and 1 serving Creamy Strawberry Smoothie.

Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad) to dinner.

Day 2

Daily Totals: 1,775 calories, 69g fat, 116g protein, 184g carbohydrate, 32g fiber, 1,450mg sodium

Breakfast (408 calories)

• Serve with: 1 cup low-fat plain strained (Greek-style) yogurt and ½ cup blueberries

Lunch (402 calories)

• Serve with: 3-oz. cooked chicken breast

Dinner (509 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)
• 1 serving Raspberry-Kefir Power Smoothie (249 calories)

Make it 1,500 calories: Change snacks to 1 medium orange and 1 serving Creamy Strawberry Smoothie.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Meal-Prep Tips

1. Make Lemon-Blueberry Granola to have for breakfast throughout the month. 
2. Prepare Chickpea Chopped Salad with Pita Chips to have for lunch on days 2 through 5.
3. Make Chai Energy Balls to have as a snack for the next two weeks. Store in the freezer to maintain freshness.

Day 3

Daily Totals: 1,798 calories, 86g fat, 94g protein, 173g carbohydrate, 32g fiber, 1,995mg sodium

Breakfast (421 calories)

• 1 serving Spinach & Egg Tacos

Lunch (402 calories)

• 1 serving Chickpea Chopped Salad with Pita Chips 
• 3-oz. cooked chicken breast

Dinner (570 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)

• 1 medium apple (95 calories)

Make it 1,500 calories: 1 serving Chai Energy Balls and 1 medium apple as snacks. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.

Day 4

Daily Totals: 1,783 calories, 80g fat, 93g protein, 190g carbohydrate, 36g fiber, 1,183mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (402 calories)

• 1 serving Chickpea Chopped Salad with Pita Chips 
• 3-oz. cooked chicken breast

Dinner (583 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers + 1 medium orange (184 calories)

Make it 1,500 calories: Omit Chai Energy Balls  and omit the orange at the second snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 5

Daily Totals: 1,812 calories, 77g fat, 123g protein, 168g carbohydrate, 32g fiber, 1,397mg sodium

Breakfast (393 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ⅓ cup blueberries

Lunch (402 calories)

• 1 serving Chickpea Chopped Salad with Pita Chips 
• 3-oz. cooked chicken breast

Dinner (529 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)

Make it 1,500 calories: Omit 1 serving Strawberry-Peach Chia Seed Smoothie snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 6

Daily Totals: 1,779 calories, 64g fat, 106g protein, 204g carbohydrate, 34g fiber, 1,457mg sodium

Breakfast (357 calories)

Lunch (464 calories)

• 1 serving Cucumber & Roasted Red Pepper Hummus Wrap 
• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (534 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)

Make it 1,500 calories: Change snacks to 1 medium orange and 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 7

Daily Totals: 1,775 calories, 76g fat, 91g protein, 206g carbohydrate, 47g fiber, 1,447mg sodium

Breakfast (357 calories)

• 1 serving Spinach-Avocado Smoothie

Lunch (418 calories)

• Serve with: 1 medium peach

Dinner (598 calories)

Snacks

• 1 serving White Bean–Stuffed Mini Bell Peppers + 1 medium orange (184 calories)
• 1 serving Cottage Cheese Snack Jar (219 calories)

Make it 1,500 calories: Omit orange at the first snack and omit 1 serving Cottage Cheese Snack Jar as a snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Week 2

Day 8

Daily Totals: 1,777 calories, 88g fat, 100g protein, 166g carbohydrate, 38g fiber, 933mg sodium

Breakfast (424 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• 1 medium peach

Lunch (418 calories)

• 1 serving Green Salad with Edamame & Beets
• 1 medium orange

Dinner (425 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)
• 1 medium apple + 2 Tbsp. natural peanut butter (305 calories)

Make it 1,500 calories: Omit 1 medium apple + 2 Tbsp. natural peanut butter snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.

Day 9

Daily Totals: 1,816 calories, 64g fat, 93g protein, 231g carbohydrate, 43g fiber, 1,290mg sodium

Breakfast (457 calories)

• Serve with: ½ cup nonfat plain kefir

Lunch (400 calories)

• Serve with: 1 medium apple

Dinner (452 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as a snack.

Meal-Prep Tips

1. Prepare High-Protein Apple & Peanut Butter Overnight Oats to have for breakfast on days 9 through 12. 
2. Make One-Pot Lentil Soup with Parmesan to have for lunch on days 9 through 12.
3. On day 12, reserve two servings of Chicken Parmesan Casserole from dinner to have for lunch on days 13 & 14.

Day 10

Daily Totals: 1,796 calories, 62g fat, 82g protein, 240g carbohydrate, 44g fiber, 1,549mg sodium

Breakfast (457 calories)

• 1 serving High-Protein Apple & Peanut Butter Overnight Oats
• ½ cup nonfat plain kefir

Lunch (400 calories)

• 1 serving One-Pot Lentil Soup with Parmesan
• 1 medium apple

Dinner (514 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)
• 1 serving Cottage Cheese Snack Jar (219 calories)

Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 11

Daily Totals: 1,780 calories, 65g fat, 85g protein, 228g carbohydrate, 46g fiber, 1,916mg sodium

Breakfast (412 calories)

• 1 serving High-Protein Apple & Peanut Butter Overnight Oats

Lunch (400 calories)

• 1 serving One-Pot Lentil Soup with Parmesan
• 1 medium apple

Dinner (421 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)
• 1 serving Cottage Cheese Snack Jar (219 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,500 calories: Omit 1 serving Cottage Cheese Snack Jar and substitute 1 medium orange for the White Bean–Stuffed Mini Bell Peppers 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 12

Daily Totals: 1,821 calories, 62g fat, 90g protein, 244g carbohydrate, 42g fiber, 1,398mg sodium

Breakfast (502 calories)

• 1 serving High-Protein Apple & Peanut Butter Overnight Oats
• 1 cup nonfat plain kefir

Lunch (400 calories)

• 1 serving One-Pot Lentil Soup with Parmesan
• 1 medium apple

Dinner (412 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)
• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 13

Daily Totals: 1,786 calories, 91g fat, 109g protein, 151g carbohydrate, 32g fiber, 1,493mg sodium

Breakfast (424 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• 1 medium peach

Lunch (412 calories)

• 1 serving Chicken Parmesan Casserole

Dinner (622 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,500 calories: Change snacks to ½ cup blueberries.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 14

Daily Totals: 1,814 calories, 76g fat, 91g protein, 214g carbohydrate, 38g fiber, 1,532mg sodium

Breakfast (424 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• 1 medium peach

Lunch (412 calories)

• 1 serving Chicken Parmesan Casserole

Dinner (573 calories)

Snacks

• ½ cup blueberries (42 calories)

Make it 1,500 calories: Omit 1 serving Peanut Butter-Banana Flaxseed Smoothie snack and add ½ cup low-fat plain kefir.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Week 3

Day 15

Daily Totals: 1,805 calories, 73g fat, 91g protein, 214g carbohydrate, 43g fiber, 1,579mg sodium

Breakfast (424 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• 1 medium peach

Lunch (422 calories)

• Serve with: 1 cup cherries

Dinner (495 calories)

Snacks

• 1 serving Peanut Butter-Banana Flaxseed Smoothie (363 calories)

Make it 1,500 calories: Omit 1 serving Peanut Butter-Banana Flaxseed Smoothie snack and add ½ cup low-fat plain kefir.

Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.

Day 16

Daily Totals: 1,804 calories, 84g fat, 98g protein, 173g carbohydrate, 33g fiber, 2,025mg sodium

Breakfast (536 calories)

• 1 serving Spinach & Egg Tacos
• 1 cup low-fat plain kefir

Lunch (438 calories)

• Serve with: ½ cup cherries

Dinner (412 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)

Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.

Meal-Prep Tips

1. Make Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 16 through 19.
2. On day 16, reserve leftover Vegetarian Enchilada Casserole to have for dinner the next night.
3. Make Anti-Inflammatory Energy Balls to have as a snack for the next two weeks. Store in the freezer to maintain freshness.

Day 17

Daily Totals: 1,798 calories, 79g fat, 100g protein, 184g carbohydrate, 35g fiber, 1,548mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (438 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
• ½ cup cherries

Dinner (412 calories)

• 1 serving Vegetarian Enchilada Casserole 

Snacks

• 1 serving Anti-Inflammatory Energy Balls (205 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,500 calories: Omit 1 serving Anti-Inflammatory Energy Balls and 1 serving White Bean–Stuffed Mini Bell Peppers as snacks.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 18

Daily Totals: 1,793 calories, 86g fat, 116g protein, 140g carbohydrate, 33g fiber, 1,965mg sodium

Breakfast (421 calories)

• 1 serving Spinach & Egg Tacos

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

Dinner (508 calories)

Snacks

• 1 medium apple + 2 Tbsp. almond butter (305 calories)

Make it 1,500 calories: Omit the 1 medium apple + 2 Tbsp. almond butter snack.

Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.

Day 19

Daily Totals: 1,809 calories, 67g fat, 120g protein, 198g carbohydrate, 35g fiber, 1,771mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
• 1 medium orange

Dinner (577 calories)

Snacks

• 1 serving Anti-Inflammatory Energy Balls (205 calories)
• 1 serving Cottage Cheese-Berry Bowl (170 calories)

Make it 1,500 calories: Change snacks to 1 cup sliced strawberries.

Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.

Day 20

Daily Totals: 1,811 calories, 70g fat, 96g protein, 220g carbohydrate, 43g fiber, 1,672mg sodium

Breakfast (357 calories)

• 1 serving Spinach-Avocado Smoothie

Lunch (420 calories)

• 1 serving Veggie & Hummus Sandwich 
• 1 medium apple

Dinner (455 calories)

• Serve with: 1-oz. slice whole-wheat baguette

Snacks

• 1 serving Anti-Inflammatory Energy Balls (205 calories)
• 1 serving Cottage Cheese-Berry Bowl (170 calories)
• ¼ cup dry-roasted unsalted almonds (206 calories)

Make it 1,500 calories: Change snacks to ¾ cup low-fat plain kefir.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 21

Daily Totals: 1,775 calories, 75g fat, 96g protein, 194g carbohydrate, 39g fiber, 1,527mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (414 calories)

• Serve with: 1 medium orange

Dinner (535 calories)

Snacks

• 1 serving Anti-Inflammatory Energy Balls (205 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)

Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese-Berry Bowl.

Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.

Week 4

Day 22

Daily Totals: 1,801 calories, 82g fat, 102g protein, 192g carbohydrate, 33g fiber, 1,496mg sodium

Breakfast (424 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• 1 medium peach

Lunch (414 calories)

• 1 serving Cucumber-Chicken Green Goddess Wrap
• 1 medium orange

Dinner (625 calories)

Snacks

• 1 large pear (131 calories)
• ¼ cup dry-roasted unsalted almonds (206 calories)

Make it 1,500 calories: Change snacks to 1 clementine.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.

Day 23

Daily Totals: 1,794 calories, 94g fat, 84g protein, 168g carbohydrate, 51g fiber, 1,624mg sodium

Breakfast (363 calories)

Lunch (438 calories)

• Serve with: 1 cup strawberries, sliced

Dinner (453 calories)

Snacks

• 1 serving Anti-Inflammatory Energy Balls (205 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,500 calories: Change snacks to ½ cup low-fat plain kefir.

Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.

Meal-Prep Tips

1. Make Mango, Passion Fruit & Coconut Chia Pudding to have for breakfast on days 23 through 25. 
2. Prepare High-Protein Pasta Salad to have for lunch on days 23 through 26.
3. On Day 26, reserve two servings of Slow-Cooker Turkey Chili with Butternut Squash from dinner to have for lunch on days 27 & 28.

Day 24

Daily Totals: 1,808 calories, 89g fat, 78g protein, 182g carbohydrate, 50g fiber, 1,460mg sodium

Breakfast (363 calories)

• 1 serving Mango, Passion Fruit & Coconut Chia Pudding

Lunch (438 calories)

• 1 serving High-Protein Pasta Salad
• 1 cup strawberries, sliced

Dinner (540 calories)

Snacks

• ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola + ¼ cup blueberries (345 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,500 calories: Substitute 1 medium orange for the ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola + ¼ cup blueberries snack.

Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.

Day 25

Daily Totals: 1,804 calories, 91g fat, 84g protein, 171g carbohydrate, 46g fiber, 1,609mg sodium

Breakfast (363 calories)

• 1 serving Mango, Passion Fruit & Coconut Chia Pudding

Lunch (438 calories)

• 1 serving High-Protein Pasta Salad
• 1 cup strawberries, sliced

Dinner (535 calories)

Snacks

• ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola + ¼ cup blueberries (345 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,500 calories: Substitute 1 medium orange for the ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola + ¼ cup blueberries snack.

Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.

Day 26

Daily Totals: 1,813 calories, 79g fat, 95g protein, 199g carbohydrate, 38g fiber, 1,738mg sodium

Breakfast (424 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• 1 medium peach

Lunch (482 calories)

• 1 serving High-Protein Pasta Salad
• 1 cup cherries

Dinner (489 calories)

Snacks

• 1 serving Anti-Inflammatory Energy Balls (205 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)

Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 27

Daily Totals: 1,821 calories, 69g fat, 96g protein, 227g carbohydrate, 48g fiber, 1,733mg sodium

Breakfast (357 calories)

• 1 serving Spinach-Avocado Smoothie

Lunch (367 calories)

• 1 serving Slow-Cooker Turkey Chili with Butternut Squash
• 1 medium apple

Dinner (427 calories)

Snacks

• 1 serving Anti-Inflammatory Energy Balls (205 calories)
• ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola + ¼ cup blueberries (345 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,500 calories: Omit ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola + ¼ cup blueberries (345 calories) snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 28

Daily Totals: 1,788 calories, 77g fat, 124g protein, 168g carbohydrate, 37g fiber, 1,721mg sodium

Breakfast (424 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• 1 medium peach

Lunch (367 calories)

• 1 serving Slow-Cooker Turkey Chili with Butternut Squash
• 1 medium apple

Dinner (576 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• ¼ cup dry-roasted unsalted almonds (206 calories)

Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Week 5

Day 29

Daily Totals: 1,797 calories, 87g fat, 107g protein, 161g carbohydrate, 32g fiber, 1,608mg sodium

Breakfast (398 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup raspberries

Lunch (415 calories)

• 1 serving Cucumber-Chicken Green Goddess Wrap
• 1 cup blackberries

Dinner (505 calories)

Snacks

• 1 serving Anti-Inflammatory Energy Balls (205 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• 1 medium orange (62 calories)

Make it 1,500 calories: Omit snacks

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 30

Daily Totals: 1,815 calories, 86g fat, 83g protein, 190g carbohydrate, 36g fiber, 2,124mg sodium

Breakfast (421 calories)

• 1 serving Spinach & Egg Tacos

Lunch (458 calories)

• 1 serving Cucumber-Chicken Green Goddess Wrap
• 1 medium banana

Dinner (519 calories)

Snacks

• 1 serving Anti-Inflammatory Energy Balls (205 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)

Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Yes, you can mix and match meals if there’s one you don’t like. Feel free to repeat a meal in this plan or browse some of our other high-fiber recipes for additional inspiration. When creating this plan, we aimed for at least 30 grams of fiber per day. If you’re making a swap, you may want to choose a meal with a similar nutrition profile.

Can I eat the same breakfast or lunch every day?

You can eat the same breakfast and lunch every day if you prefer. Each option is fiber-rich and around 400 calories, so a simple swap should work for most people.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Can fiber help with weight loss?

Fiber has many benefits, including facilitating weight loss. Research shows that a high-fiber diet can promote weight loss and prevent weight gain.

Health Benefits of a High-Fiber Diet

While traditionally linked to promoting regularity in the bathroom, the health benefits of fiber go well beyond better digestion. This important carbohydrate can help promote more stable blood sugar levels, improve heart health and lower cholesterol, facilitate weight loss, improve gut health and reduce inflammation. Fiber is a type of indigestible carbohydrate found in plants. Foods rich in fiber include beans, lentils, nuts, seeds and whole grains as well as most fruits and vegetables. While fiber goals can vary, most women should aim for at least 25 to 28 grams of fiber while men should aim for about 28 to 34 grams of fiber per day.

How We Create Meal Plans

Registered dietitians thoughtfully create Bisakimia’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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Krisna Dwi Wardhana

Lahir di Padang pada tahun 1991, saya telah tinggal di berbagai wilayah di Indonesia sejak TK hingga kuliah, termasuk Aceh, Palembang, dan Bogor. Saya meraih gelar Sarjana Sains dari FMIPA Universitas Indonesia. Saat ini, saya bekerja sebagai Pendidik di sebuah sekolah swasta di Bogor, Tutor privat sambil tetap fokus mengembangkan Bisakimia.

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