Key Points
● This 7-day plan is set at 1,500 calories, with modifications for 1,800 and 2,000 calories.
● Each day provides at least 80 grams of protein and 30 grams of fiber to support weight loss and satiety.
● This plan prioritizes high-fiber foods while avoiding added sugar.
If weight loss is your goal, boosting your fiber intake is a great place to start. Research shows that high-fiber foods help keep you full longer, curb cravings and support digestive health. To help you meet your fiber needs, this meal plan is filled with fruits, vegetables, whole grains and legumes that will keep you satiated and satisfied. This high-fiber meal plan also features recipes that are free of added sugars. While sweet bites can be enjoyed every once in a while, eating excess added sugars can hinder your weight-loss efforts and contribute to health problems. Fortunately, we’ve done all the work for you and laid out a full week of meals and snacks that are designed to promote healthy weight loss with ample fiber and no added sugar.
| Meal Plan at a Glance | ||
|---|---|---|
| Breakfast/ A.M. snack | Lunch/ P.M. snack | Dinner |
| Smoothie bowl/ Yogurt & berries | Chickpea salad/ Pear & nut butter | Sheet-pan chicken & veggies |
| Quiche/ Pear & nut butter | Chicken salad/ Cottage cheese jar | Roasted veggies & lentils |
| Quiche/ Yogurt parfait | Chicken salad/ Cottage cheese jar | Halibut, quinoa & veggies |
| Quiche/ Pear & nut butter | Chicken salad/ Cottage cheese jar | Bean & veggie skillet |
| Quiche/ Yogurt parfait | Chicken salad/ Cottage cheese jar | Chicken bowls |
| Breakfast bowl/ Kefir & berries | Lettuce wraps/ Crunchy chickpeas | Salmon, potatoes & green beans |
| Breakfast bowl/ Kefir & berries | Lettuce wraps/ Crunchy chickpeas | Shrimp & zucchini noodles |
Breakfast (352 Calories)
● 1 serving Raspberry-Peach-Mango Smoothie Bowl
Morning Snack (98 Calories)
● ½ cup nonfat plain strained (Greek-style) yogurt
● ½ cup raspberries
Lunch (401 calories)
● 1 serving Bell Pepper & Feta Chickpea Salad
Afternoon Snack (149 Calories)
● ½ pear
● 1 tablespoon almond butter
Dinner (502 Calories)
● 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Daily totals: 1,503 calories, 67 g fat, 81 g protein, 153 g carbohydrates, 34 g fiber, 1,266 mg sodium
To make it 1,800 calories: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
To make it 2,000 calories: Increase morning snack to 1 yogurt and 1 cup raspberries and add 2 Tbsp. chia seeds. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
Breakfast (334 Calories)
● 1 serving Broccoli, White Bean & Cheese Quiche
● ¼ cup raspberries
Morning Snack (149 Calories)
● ½ pear
● 1 tablespoon almond butter
Lunch (380 calories)
● 1 serving Anti-Inflammatory Chicken & Beet Salad
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (453 Calories)
● 1 serving Roasted Root Veggies & Greens over Spiced Lentils
Daily totals: 1,511 calories, 79 g fat, 84 g protein, 116 g carbohydrates, 31 g fiber, 1,891 mg sodium
To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack.
To make it 2,000 calories: Increase to 1 cup raspberries at breakfast. Change morning snack to 1 whole pear and 2 Tbsp. almond butter. Add Crunchy High-Protein Quinoa Bites as an evening snack.
Breakfast (318 Calories)
● 1 serving Broccoli, White Bean & Cheese Quiche
Morning Snack (217 Calories)
● ½ cup nonfat plain strained (Greek-style) yogurt
● 1 cup blackberries
● 1 tablespoon ground flaxseed
● 1 tablespoon chia seeds
Lunch (380 calories)
● 1 serving Anti-Inflammatory Chicken & Beet Salad
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (406 Calories)
● 1 serving Baked Halibut with Brussels Sprouts & Quinoa
Daily totals: 1,516 calories, 72 g fat, 108 g protein, 106 g carbohydrates, 31 g fiber, 2,113 mg sodium
To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack.
To make it 2,000 calories: Add 1 medium apple to breakfast. Increase to 1 cup yogurt and 2 Tbsp. chia seeds for morning snack. Add Crunchy High-Protein Quinoa Bites as an evening snack.
Breakfast (318 Calories)
● 1 serving Broccoli, White Bean & Cheese Quiche
Morning Snack (149 Calories)
● ½ pear
● 1 tablespoon almond butter
Lunch (380 calories)
● 1 serving Anti-Inflammatory Chicken & Beet Salad
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (458 Calories)
● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
Daily totals: 1,500 calories, 68 g fat, 87 g protein, 136 g carbohydrates, 30 g fiber, 2,218 mg sodium
To make it 1,800 calories: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
To make it 2,000 calories: Include 1 oz. almonds with breakfast. Increase to 1 whole pear for morning snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
Breakfast (318 Calories)
● 1 serving Broccoli, White Bean & Cheese Quiche
Morning Snack (217 Calories)
● ½ cup nonfat plain strained (Greek-style) yogurt
● 1 cup blackberries
● 1 tablespoon ground flaxseed
● 1 tablespoon chia seeds
Lunch (380 calories)
● 1 serving Anti-Inflammatory Chicken & Beet Salad
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (413 Calories)
● 1 serving Chili-Lime Chicken Bowls
Daily totals: 1,523 calories, 69 g fat, 107 g protein, 116 g carbohydrates, 32 g fiber, 2,120 mg sodium
To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack.
To make it 2,000 calories: Add 1 medium apple to breakfast. Increase to 1 cup yogurt and 2 Tbsp. chia seeds at morning snack. Add Crunchy High-Protein Quinoa Bites as an evening snack.
Breakfast (391 Calories)
● 1 serving High-Protein Black Bean Breakfast Bowl
Morning Snack (169 Calories)
● 1 cup kefir
● ½ cup blueberries
Lunch (360 calories)
● 1 serving Tuna Salad Lettuce Wraps
● 1 pear
Afternoon Snack (150 Calories)
● ½ cup Crunchy Roasted Chickpeas
Dinner (427 Calories)
● 1 serving Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
Daily totals: 1,497 calories, 54 g fat, 96 g protein, 169 g carbohydrates, 37 g fiber, 1,854 mg sodium
To make it 1,800 calories: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
To make it 2,000 calories: Add 1 medium banana to morning snack. Add 1 medium apple to afternoon snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
Breakfast (391 Calories)
● 1 serving High-Protein Black Bean Breakfast Bowl
Morning Snack (169 Calories)
● 1 cup kefir
● ½ cup blueberries
Lunch (360 calories)
● 1 serving Tuna Salad Lettuce Wraps
● 1 pear
Afternoon Snack (150 Calories)
● ½ cup Crunchy Roasted Chickpeas
Dinner (447 Calories)
● 1 serving Zucchini Noodles with Avocado Pesto & Shrimp
Daily totals: 1,517 calories, 68 g fat, 91 g protein, 151 g carbohydrates, 37 g fiber, 1,817 mg sodium
To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack.
To make it 2,000 calories: Add 1 medium banana to morning snack. Add 1 medium apple to afternoon snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.