7-Day High-Fiber Meal Plan

7-Day High-Fiber Meal Plan

If you want to keep a fit and healthy body, then you need a strict regimen and that starts with your consumption with high fiber food (makanan berserat tinggi). Keep in mind that not all foods are right for everyone - some may have a reaction with some food types. What may work or react on one person may not work on the other. Eat the types of food that is right for your blood type. You can find more details online about this.

So, let's continue with our main topic, which focuses on getting fit in just a week with the high fiber meal plan. But before we dig in, let's have a good meal planning must-haves, shall we?

Now, according to Naughty Nutrition, the most important aspect of any meal plan is that it should be simple, realistic, and enjoyable. Don’t force yourself to eat foods that you don’t like simply because you saw an article claiming that they’re the next miracle food. Also, figure out what works for you and what foods make you smile, so that you know you are going to enjoy the meals you have lined up in the weeks ahead.

In addition, a balanced high fiber meal plan is generally made up of:

  • Whole foods containing all your macronutrients: slow release carbohydrates like beans that contain plenty of fiber, healthy fats and good quality protein.
  • Breakfast that is rich in fiber, protein, and healthy fats. We also like to have our fruits in the morning.
  • Lunches and dinners containing a ton of veggies (we aim for 1/2 plate of veggies, 1/4 plant or animal based protein and 1/4 slow release carbs).
  • Snacks containing protein + fiber + healthy fats to keep blood sugars stable.
  • Minimally processed foods, free from artificial ingredients and preservatives.
  • Minimal sugar, dairy and animal protein.
  • Permission to allow yourself to enjoy foods and meals you like in moderation and with balance.

Set Up a Food Diary or Journal

One of the best tools we’ve found that works with our clients is a Food and Mood Diary. It can not only track your intake of food but using this diary and assessing how you’re feeling throughout the day both mentally and physically, allows you to see if there are any trends in the foods you are eating, your symptoms and your mood.

Using a Food & Mood Diary also helps creates a visual guide into your life beyond just the food you’re putting in your body. This is one of the best tools nutritionists use to gather insight into potential food intolerances, blood sugar issues, hormonal imbalances, emotional eating, and other dietary issues that could affect weight loss and weight gain.

You can start by downloading your Printable Weekly Food and Mood Diary below, and see how your symptoms change as you try the delicious 7-Day High Fiber Meal Plan.


DAY 1:

Breakfast: 1 Serving of Warm Peanut Butter Oats with 1/2 cup blueberries.

Lunch: Chopped salad with 2 cups of spinach or mixed greens, 1/4 cup chickpeas, 1.5 oz. goat cheese, 1/4 cucumber, 1/2 red pepper, 1 Tbsp hemp seeds, 2 Tbsp salad dressing (olive oil & lemon or balsamic vinegar) and 1/4 avocado.

Dinner: Baked Ginger & Soy Salmon with 1/2 cup cooked quinoa or brown rice and sautéed asparagus or veggie mix (make extra salmon for Day 2 lunch).

Snack 1 (optional): Cucumber and carrot slices with 3 Tbsp store-bought hummus or homemade Spinach & Artichoke Hummus.

Snack 2 (optional): 1/4 cup mixed raw nuts.

DAY 2:

Breakfast: Tahini Energy Smoothie.

Lunch: Brain-Boosting Salad Nicoise.

Dinner: Vegan Sweet Potato Chili with 2 Tbsp full fat Greek or coconut yogurt and 1/2 cup cooked brown rice.

Snack 1 (optional): 1 brown rice cake with 1 Tbsp natural almond or peanut butter, half a banana.

Snack 2 (optional): 1/2 cup of berries with 1/2 cup full-fat Greek yogurt.

DAY 3:

Breakfast: Easy Chocolate Chai Overnight Oats or Pina Colada Chia Pudding (make double batch night before for Day 5).

Lunch: Mashed Chickpea Salad on 2 Gluten-free or Ezekiel toasts (leftover for Day 5).

Dinner: Sweet Heat Kale Salad with Shrimp (use left over for Day 5).

Snack 1 (optional): 1 apple with 2 Tbsp almond butter or nut/ seed butter of choice.

Snack 2 (optional): 1 hardboiled egg drizzled with 1 Tbsp olive oil, a dash of cumin, and 1/4 red pepper.

DAY 4:

Breakfast: 2 eggs scrambled with 1/2 Tbsp coconut oil, 1 cup chopped spinach, 1/4 cup tomatoes, garlic and served with half an avocado.

Lunch: Roasted Beet Quinoa Salad with 1 Tbsp goat cheese (leftover for day 6).

Dinner: Stuffed chicken breast (1 slice of mozzarella, 1 roasted red pepper, 1 large kale leaf) with 2 Tbsp marinara sauce served with 1 cup green salad with 1/2 Tbsp dressing, 1/4 cup roasted potatoes with 1 tsp olive oil, salt, and pepper.

Snack 1 (optional): 1/2 cup sliced red peppers, 1/3 cup cucumbers with 3 Tbsp store-bought or homemade Spinach & Artichoke Hummus and half an avocado.

Snack 2 (optional): 1/4 cup raw nut and seed blend.

DAY 5:

Breakfast: Easy Chocolate Chai Overnight Oats or Pina Colada Chia Pudding.

Lunch: Leftover Mashed Chickpea Salad on 2 cups of spinach with 2 Tbsp salad dressing of choice and 1 gluten-free or Ezekiel toast.

Dinner: Sweet Heat Kale Salad with Shrimp.

Snack 1 (optional): 1 cup organic blue corn tortilla chips and 1/4 cup guacamole.

Snack 2 (optional): 4 dark chocolate squares (70%+).

DAY 6:

Breakfast: Buckwheat Pancakes with Berry Salsa.

Lunch: Leftover Roasted Beet Quinoa Salad with optional 1 Tbsp goat cheese.

Dinner: Warm Kale & Lentil Taco Salad Bowl with Chipotle Dressing (leftover for day 7).

Snack 1 (optional):  Mixed fresh fruit of choice.

Snack 2 (optional): 1/2 sweet potato with 1 Tbsp peanut butter drizzled and a dash of cinnamon.

DAY 7:

Breakfast: 2 eggs scrambled with 1 Tbsp coconut oil, 1 cup chopped spinach, 1/4 cup sweet potato, garlic and served with half an avocado.

Lunch: Warm Kale & Lentil Taco Salad Bowl with Chipotle Dressing.

Dinner: Turkey Burger with Feta served with whole grain or gluten-free bun and a side salad.

Snack 1 (optional): 2 Energy Bites.

Snack 2 (optional): 1 apple with 1 Tbsp almond butter or nut/ seed butter of choice.

There you go! May this meal plan work for you. However, if you have something to share with regards to high fiber food (makanan berserat tinggi) and a different 7-day meal plan, do share here.

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