Your 7 Day High-Fiber Meal Plan
Updated: Jan. 05, 2022
Do your heart some good with these high fiber diet recipes. This seven-day meal plan focuses on fresh produce and whole grains to make it easy (and delicious!) to get at least 30 grams of fiber each day.
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Day 1 Breakfast: Apple Cinnamon Overnight Oats
7 grams of fiber per servingMany folks love this oatmeal cold, but I like to heat it up a little since I’m not a big fan of it right out of the fridge. Add a handful of nuts for crunch, flavor and extra health benefits. —Sarah Farmer, Test Kitchen Director Taste of Home
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Day 1 Lunch: Vegetarian Bean Tacos
16 grams of fiber per servingI love Mexican food but was looking for a healthier option to share. My family devours these tasty tacos whenever I make them. —Amanda Petrucelli, Plymouth, Indiana
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Day 1 Dinner: Quinoa & Black Bean-Stuffed Peppers
10 grams of fiber per servingI get a kick out of trying new-to-me foods like quinoa. Stuff green peppers with it, or use red ones. For the holidays, you could even do both red and green. —Cindy Reams, Philipsburg, Pennsylvania
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Day 2 Breakfast: Loaded Quinoa Breakfast Bowl
10 grams of fiber per servingAfter I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only deliciously satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
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Day 2 Lunch: Split Pea Soup with Ham & Jalapeno
21 grams of fiber per servingTo me, this spicy pea soup is total comfort food. I cook it low and slow all day, and it fills the house with a yummy aroma. It’s so good with a nice, crispy baguette. —Chelsea Tichenor, Huntington Beach, California
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Day 2 Dinner: Quick Italian Veggie Skillet
11 grams of fiber per servingWhen you don’t know what to serve, Italian flavors are a good starting point. We combine cannellini and garbanzo beans for this snappy rice dish. —Sonya Labbe, West Hollywood, California
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Day 3 Breakfast: Breakfast Sweet Potatoes
8 grams of fiber per servingBaked sweet potatoes aren’t just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen
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Day 3 Lunch: Roasted Sweet Potato & Chickpea Pitas
12 grams of fiber per servingHere’s a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin
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Day 3 Dinner: Shrimp & Vegetable Boil
11 grams of fiber per servingWhen my children were small, they liked picking out the ingredients for making this supper. When there’s no shrimp on hand, we use crab or chicken. —Joyce Guth, Mohnton, Pennsylvania
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Day 4 Breakfast: Slow-Cooked Breakfast Apple Cobbler
11 grams of fiber per servingThis is a great recipe to serve on Christmas morning or any other cold morning. The apples can be peeled if preferred. —Marietta Slater, Justin, Texas
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Day 4 Lunch: Hearty Navy Bean Soup
16 grams of fiber per servingBeans were a commodity you did not survive without in the ’30s. This excellent navy bean and ham soup is a real family favorite of ours and I make it often. —Mildred Lewis, Temple, Texas
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Day 4 Dinner: Roasted Butternut Squash Tacos
13 grams of fiber per servingSpicy butternut squash makes a great base for these vegetarian tacos. I’m always looking for quick and nutritious weeknight dinners for my family, and these are delicious, too! —Elisabeth Larsen, Pleasant Grove, Utah
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Day 5 Breakfast: Berry Granola Pancakes
7 grams of fiber per servingMy son and I like to make this breakfast favorite together. You can leave the berries out of the mix and sprinkle them on top, or sub in chocolate chips or nuts instead. —Elizabeth Stewart, Crab Orchard, West Virginia
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Day 5 Lunch: Whole Wheat Orzo Salad
13 grams of fiber per servingIn less than 30 minutes, I can put together this hearty salad of pasta, white beans and veggies – and it’s good for a crowd. — Mya Zeronis, Pittsburgh, Pennsylvania
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Day 5 Dinner: Quickpea Curry
13 grams of fiber per servingThis colorful curry is a nice change of pace for a busy weeknight. I like to substitute fresh peas for frozen when they’re in season. —Beth Fleming, Downers Grove, Illinois
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Day 6 Breakfast: Spiced Blueberry Quinoa
7 grams of fiber per servingI took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It’s just as delicious! —Shannon Copley, Upper Arlington, Ohio
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Day 6 Lunch: Lentil, Bacon and Bean Soup
13 grams of fiber per servingThis quick soup feels extra cozy with lots of lentils and a touch of smoky, bacony goodness. You might want to cook up extra—I think it’s even better the next day! —Janie Zirbser, Mullica Hill, New Jersey
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Day 6 Dinner: Mushroom Bolognese with Whole Wheat Pasta
12 grams of fiber per servingA traditional Bolognese sauce is meat-based with everything from pork to pancetta. Skipping the meat, I loaded this pasta dish with baby portobellos and veggies. —Amber Massey, Argyle, Texas
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Day 7 Breakfast: Fruit-Filled French Toast Wraps
9 grams of fiber per servingHere’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota
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Day 7 Lunch: Mediterranean Chicken Stir-Fry
11 grams of fiber per servingBarley is a chewier and more flavorful alternative to white rice. Try making the switch in this quick and colorful garden-fresh stir-fry. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Day 7 Dinner: Beef and Black Bean Spaghetti Squash
13 grams of fiber per servingI’ve been working on developing healthier recipes that still taste delicious—and keep me satisfied. This squash tossed with beef, beans and kale has so much flavor it’s easy to forget it’s good for you! —Charlotte Cravins, Opelousas, Louisiana
Originally Published: August 15, 2018
