7 Days High Fiber Diet Menu Plan For Good Health

Foods that are plant-based, natural, unprocessed, and hard-to-digest are higher in fiber. In terms of science, fiber plays a vital role in the human body and children’s growth. Would you like to know more about the high fiber diet menu plan?

Fiber can lower heart diseases, and diabetes, help to lose weight and improve your digestive system and health. But most of us don’t even have the proper knowledge of fiber foods, so we lack rich fiber foods. If we want to lead a healthy life, there is no alternative to rich fiber foods.

A proper meal plan and snacks can make it easy and delicious to get filled with fiber. In this article, we will try to make a perfect high-fiber diet menu plan for everyone. Following the meal plans or taking a few ideas can help you get the fiber you need.

What is Dietary Fiber?

Vegetables like sugar and starch contain carbohydrates are known as dietary fiber. Fiber foods can be classified into two varieties; they are soluble and insoluble. Soluble Fiber can control your blood sugar and balance cholesterol. Foods like oatmeal, beans, nuts, apples, berries, and pears contain soluble fiber.

On the other hand, a bulky fiber like that does not dissolve in water. Whole grains, wheat cereals, carrots, celery, and tomatoes are the sources of insoluble fiber. Moreover, dairy or sugar, white bread, white rice, and pastries don’t have fiber.

 

7-days High Fiber Menu plan

A fiber diet is a nutrient that keeps your body regular, maintains a healthy weight, and promotes weight loss. For people who are not habituated to eating fiber food, a high-fiber diet plan will help them get out. A high fiber meals plan is given below that can help you to complete your needs of fiber.

 

Day 1

Breakfast:

 Start your breakfast with these high-fiber foods given below. 

• ½ cup heated, canned black beans
• Pico de gallo (2 tablespoons )
• 2 large eggs
•  Shredded Cheddar Cheese (2 tablespoons)

Lunch:

 For lunch, you can have turkey and cheese melt to eat.

• 2 tablespoons dijon mustard
• 2 slices of bread, toasted
• 4 slices of low-sodium deli turkey
• Slices of tomato

Dinner: 

• ¼ inch thick 1 diagonal slices baguette, 1 teaspoon olive oil, and a pinch of kosher salt.
• 2 & ½ cups avocado and shrimp chopped salad

Day 2

 

Breakfast: 

• ½ cup of raspberries (fresh or frozen)
• Half cup of rolled oats which is cooked in 1 cup and 1 percent milk
• 2 teaspoons honey

Lunch: 

You can eat southwestern salad for day 2 lunch.

• 2 cups mixed greens
•  1/2 cup canned black beans, rinsed
•  8 pieces of cherry tomatoes, halved
• 1/2 medium of green bell pepper, chopped
• 1 tablespoon of shredded cheddar cheese

 Dinner: 

• 1 and ⅔ cup mac and cheese with collards
• A cup of steamed broccoli and a half cup of cauliflower

Day 3

 

Breakfast:

• Peanut butter-chia jam English muffins
• 1/2 cup of nonfat plain Greek yogurt with 1 tsp. honey

Lunch: 

• 1/4 inch thick 2 diagonal slices baguette
• 1 teaspoon honey
•  4 dried figs, coarsely chopped

Dinner:

• 5 oz. roasted salmon,
• cooking spray, and season with 1/4 teaspoon dried oregano and a pinch each of salt and pepper
• 1 and 1/2 cups Brussels sprouts
•  1 cup of cooked quinoa

 

Day 4

Breakfast

• ½ cup heated, canned black beans
•  Pico de gallo (2 tablespoons)
• 2 large eggs
• Shredded Cheddar Cheese (2 tablespoons )

Lunch:

• One 8-inch whole-wheat tortilla
• 3 tablespoons hummus
• 1/4 of avocado, mashed
• 1 cup sliced bell pepper, carrot, cucumber, or greens
• 2 tablespoons Cheddar cheese

Dinner:

• 1 and 1/2 cups of cowboy beef & bean chili
• 2 cups mixed greens topped with 1 tablespoon red-wine vinegar and 2 tablespoons olive oil.

Day 5

 

Breakfast:

• 1 cup of berry and flax smoothie
• Peanut Butter containing English muffin with half whole-wheat

 Lunch:

• 1 and 1/4 cups of cowboy beef and bean chili
• One-piece medium-size orange

Dinner:

• Whole-wheat tortilla
• 5 thin slices of tomato
• 3 thin slices of red onion
• 1/4 cup of shredded mozzarella cheese
• 1 teaspoon chopped fresh basil 

 

Day 6

 

Breakfast:

• 1/2 cup of rolled oats, cooked in milk
•  1/2 cup of raspberries (fresh or frozen)
•  2 teaspoon honey 

Lunch: 

• 1 oz. of goat cheese, crumbled
• 2 teaspoons of slivered almonds
• 4 dried figs, coarsely chopped

Dinner:

•  2 and 1/2 cups of a chipotle chicken quinoa burrito bowl

 

 Day 7

 

Breakfast:

• 1 serving peanut butter with chia Berry Jam English muffin
• 1/2 cup of nonfat plain Greek yogurt 

Lunch:

• one 8-inch whole-wheat tortilla
• 3 thin slices of red onion
• 5 thin slices of tomato

Dinner:

•  4 oz. cooked chicken 
• 6 cherry tomatoes, halved
• 1/4 inch thick 2 diagonal slices baguette,
• whole-wheat toasted and drizzled with 1 teaspoon olive oil

This is the meal plan you should follow to start your high-fiber diet plan. While beginning, a fiber diet avoids meals that don’t have enough fiber.

 

High Fiber Diet Menu Plan: FAQs

 

What Meals Are High In Fiber?

 The meals you should eat for a high fiber and protein diet are given below: 

• Beans 
• Brown rice because white rice doesn’t offer much fiber 
• Popcorn is an excellent source of fiber
• Nuts
• Bran cereal
• Berries 
• Vegetables 

 

How Do You Plan a High Fiber Diet?

 Select proper food items with fiber and make a meal chart for a high fiber diet. Additionally, keep in mind your food habit as well. 

 

What Is The Best High-Fiber Diet For Weight Loss?

According to the reports, eating 30 grams of fiber a day can help you lose weight. Foods that have high fiber should be included in your food list: 

• lentils and rice
• Yogurt.
• Fruits
• Chicken 
• Vegetables.
• Eggs and whole grain bread.

 

 How can I consume 25 grams of fiber per day?

 Here are six ways that can help you to eat 25g of fiber a day

1. Eat whole grains whenever possible. Because meat and whole grains don’t carry fiber
2. Have fruits every day.
3. Start your day with a proper breakfast
4. Eat beans a few times a week

 

Final Word

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So you learned enough about how you can make a high fiber diet plan. You should never forget high-fiber foods are essential for our health system. Keep high fiber foods in your meal plans to obtain good calories. 

This article should assist you in creating a diet that is high in fiber. You can share a write-up with your parents and family and let them know too about the importance of high fiber. Furthermore, if you want to learn a 7-day family meal plan, click here.