High Fiber Diet Plan
Are you fiber deficient? Do you want to lose weight? A high fiber diet plan is a very effective way to help with losing weight, treating constipation and other digestive issues, and reducing blood cholesterol levels. Since fiber comes from fruits, vegetables, and whole grains, expect this type of diet plan to include mostly these types of food. A high fiber diet carefully selects fiber-rich foods that are also nutritious and very enjoyable to eat, and it should be able to deliver around 35 grams of fiber every day. There will be a couple of food substitutes needed to add more fiber to your diet, such as substituting brown rice over the standard white variety.
In 2 minutes or less, you can get the diet plan that will turn your body into a fat burning machine.
A successful diet plan should not feel like it is a punishment that is being forced on you. If it feels that way, then it is better to stop your diet plan. A real high fiber diet plan should be easy to follow, simple, and enjoyable. Some high fiber diet incorporates lots of whole grains and beans that will deliver the bulk of the fiber content for each meal, giving you the option to enjoy more food choices. Other high fiber diet plan will provide you with a variety of meals and recipes that revolve around fiber and nutrient-rich foods that you will need to improve your health and maintain a more active lifestyle.
High Fiber Diet and Increasing Muscle Mass
If you want to add more muscle mass and increase your fiber intake, you will need a combination of a high protein and high fiber diet. Beans are a great source of both protein and fiber. You will need to consume more beans for this type of diet plan. Your meals should be a combination of beans, nuts, seeds, and lean meats. These types of foods are rich in protein that can boost muscle growth.
High Fiber Diet and Losing Weight
For those who plan on losing weight while on a high fiber diet, you may want to minimize the intake of fruits and berries since they are rich in sugars and high in calories. Instead of fruits, you can increase your serving of beans and leafy vegetables. These foods are high in fiber but have a lower calorie count, which is beneficial for people trying to lose weight. Stay away from alcoholic beverages and sweetened food products because they don’t contain any fiber and has no nutritional benefit for you.
Here is a high fiber diet plan that you can try for one week. Included in this plan are the recipes that you can easily whip up at home. You can expect to have meals and snacks that consist of plenty of vegetables, fruits, nuts, seeds, legumes, and whole grains. You can follow this diet plan or you can just take a few ideas and make your own.
Breakfast – 6.8 grams of fiber and 50 calories. 6 tablespoons of bran flakes, 3 dried apricots, one medium-sized banana, and a glass of skimmed milk.
Mid-Morning Snack – 10 grams of fiber and 167 calories. One cup of fresh raspberries and 2 tablespoons of unsalted and dry-roasted almonds.
Lunch – 7.8 grams of fiber and 390 calories. 2 wholegrain bread slices with 2 tablespoons reduced-calorie mayonnaise spread. Skinless chicken breast with one tomato. Plus, 1 small cup of fat-free yogurt and 1 orange for dessert.
Afternoon Snack – 6 grams of fiber and 102 calories. One medium-sized pear
Dinner – 11 grams of fiber and 428 calories. Salad made up of 1 cup romaine lettuce, 2 carrots, sliced, 1 cup spinach, 10 cherry tomatoes, halved, and low-fat salad dressing. 3-ounces of rib-eye steak trimmed and grilled with ½ cup of brown rice. 6 steamed asparagus.
Breakfast – 10 grams of fiber and 323 calories. ¼ cup of steel cut oats, just add water, 1 cup plain and non-fat Greek yogurt, and ½ cup of blueberries. A cup of coffee or tea.
Mid-Morning Snack – 4 grams of fiber and 185 calories. 3 tablespoons of unsalted and dry-roasted almonds and 1 medium plum.
Lunch – 13 grams of fiber and 402 calories. 1 artichoke with leaves and heart, steamed. 2 hard-boiled eggs and 1 apple. 2 tablespoons of low-fat ranch dressing.
Afternoon Snack – 3 grams of fiber and 62 calories. 1 medium orange.
Dinner – 10 grams of fiber and 500 calories. One and 2/3 cup of Mac & Cheese with Collards. 1 ½ cup of steamed broccoli.
Evening Snack – 1 gram fiber and 50 calories. 1 tablespoon of dark chocolate chips.
Breakfast – 10 grams of fiber and 329 calories. Strawberry flax smoothie consisting of 1 cup frozen strawberries, 2 tablespoons flaxseeds, and 1 cup of almond milk or non-fat milk.
Mid-Morning Snack – 6 grams of fiber and 141 calories. ¼ cup hummus, 1 medium carrot, and ½ medium bell pepper sliced.
Lunch – 6 grams of fiber and 387 calories. 2 baguettes, ¼ inch thick and sliced diagonally. Preferably whole wheat and toasted. 1-ounce goat cheese and 4 dried figs, coarsely chopped. 1 teaspoon of honey. Spread cheese on the baguette and top with fig and honey. Side salad includes 2 cups of mixed greens drizzled with 1 tablespoon each of olive oil and lemon juice.
Afternoon Snack – 1.1 grams of fiber and 30 calories. A bowl of strawberries
Dinner – 13.7 grams of fiber and 465 calories. 1 medium jacket potato with 1 small can of baked beans. 2 tablespoons of grated and reduced-fat cheddar cheese and salad.
Breakfast – 9 grams of fiber and 420 calories. Nutty granola made with ½ cup plain granola, ½ oz almonds, ½ oz pecans, and ½ apple, chopped. ½ cup of almond milk or non-fat milk. A cup of coffee or tea.
Mid-Morning Snack – 4 grams of fiber and 166 calories. 3 dried figs and 1 tablespoon of dry-roasted and unsalted almonds.
Lunch – 10 grams of fiber and 345 calories. Hummus and vegetable pita, which is composed of the following ingredients: ½ whole wheat pita, 4 tablespoons of freshly prepared hummus, 2 leaves kale, chopped, ½ red pepper, chopped, 5 cherry tomatoes, halved, For dessert, one banana.
Afternoon Snack – 4 grams of fiber and 112 calories. 1 medium-sized orange and 1 tablespoon of dark chocolate chips.
Dinner – 13 grams of fiber and 521 calories. Spaghetti and Cesar Salad
For the Cesar Salad: 2 cups of Romaine lettuce
2 tablespoons Parmesan cheese
2 tablespoon Cesar dressing, low-fat
For the Spaghetti with Meat Sauce:
1 cup of whole wheat spaghetti
1 cup tomato sauce
3 ounces of Italian sausage, cooked
Breakfast – 7 grams of fiber and 335 calories. Toasted English Muffin with Peanut Butter and Berry and Flax Smoothie.
1 cup of Berry and Flax Smoothie. For the berry and flax smoothie, just combine 1 cup of frozen mixed berries, ½ cup plain nonfat yogurt, 1 cup baby spinach, and 2 teaspoons flaxseed oil in a blender. Blend until the texture is smooth. ½ whole wheat toasted English muffin topped with a ½ tablespoon of peanut butter.
Mid-Morning Snack – 8 grams of fiber and 166 calories. ¼ cup of hummus, 2 medium carrots, and ½ medium bell pepper sliced.
Lunch – 8 grams of fiber and 460 calories. Stuffed Baked Potato and Pear for dessert. 1 whole potato, 2 ounces of broccoli, steamed. 1-ounce cheddar cheese, 2 slices of bacon, crumbled, 2 tablespoons ranch dressing, low-fat.
Afternoon Snack – 6 grams of fiber and 153 calories. 1 medium pear and 1 tablespoon of unsalted and dry-roasted almonds.
Dinner – 15 grams fiber and 402 calories. Beef and Bean Chili and 1 medium orange for dessert. Ingredients for the Beef and Bean Chili: 1 pound of ground beef, preferably 90% lean, 1 onion, diced. 4 cloves garlic, minced. 8 ounces of mushroom, diced. 2 tablespoons Worcestershire sauce. ½ cup bulgur. 2 tablespoons ancho chile powder. 1 tablespoon chili powder. 2 teaspoons ground cumin. 1 tablespoon paprika. ½ teaspoon salt. Two 15-ounce can of no-salt-added kidney beans, rinsed. 3 cups of beef broth, low sodium. One 12-ounce lager-style beer.
To prepare, heat oil in a Dutch oven over medium-high heat. Cook the ground beef, onion, and garlic. Stir and break up the meat with a wooden spoon and cook for 3 to 5 minutes or until no longer pink. Add the mushrooms and stir occasionally for 5 to 7 minutes more. Add the bulgur, ancho chile powder, Worcestershire sauce, chili powder, cumin, paprika, and salt. Stir and cook up to 1 minute. Add the kidney beans, pour in the broth and beer, stir and bring to a boil. Reduce the heat to a simmer, stirring occasionally and partially cover. Let it simmer for 50 minutes until the liquid is reduced and thickened and the bulgur is tender.
Breakfast – 8 grams of fiber and 337 calories. ½ cup of rolled oats, cooked in a cup of 1% milk. ½ cup raspberries, either fresh or frozen. 2 teaspoons of honey. Cook the oats and top with raspberries, drizzle with honey and add a pinch of cinnamon. This is a delicious and healthy high fiber diet breakfast.
Mid-Morning Snack – 5 grams of fiber and 276 calories. 2 tablespoons of chopped walnuts, 1 cup of blueberries, and ½ cup of plain non-fat Greek yogurt.
Lunch – 7 grams of fiber and 406 calories. Goat Cheese and Fig Salad for lunch.
2 cups of mixed greens, 1-ounce goat cheese, crumbled. 4 dried figs, coarsely chopped. 2 tablespoons slivered almonds. For the dressing, combine 1 tablespoon of olive oil, 1 tablespoon balsamic vinegar, a ½ teaspoon honey and a pinch of salt and pepper. Combine all the ingredients together and drizzle with the dressing.
Afternoon Snack – 6.5 grams of fiber and 210 calories. 1 medium sliced apple and 1 tablespoon of peanut butter.
Dinner – 9.5 grams of fiber and 490 calories. Grilled Salmon, Wild Rice, Green Beans, and Caprese Salad. 3 ounces of grilled salmon, 1 cup of wild rice, 1 cup of green beans, cooked. Caprese Salad consists of 1-ounce mozzarella, 1 tomato, sliced, 1 tablespoon pine nuts, and ¼ cup chopped basil.
Evening Snack – 1 gram of fiber and 50 calories. 1 tablespoon of dark chocolate chips.
Breakfast – 9 grams of fiber and 349 calories. Your early Sunday high fiber diet includes Peanut Butter & Chia Berry Jam English Muffin and Greek Yogurt with Honey.
For the Peanut Butter & Chia Berry Jam English Muffin: ½ cup unsweetened and mixed frozen berries, 2 teaspoons of chia seeds, 2 teaspoons of peanut butter, 1 whole-wheat English muffin, toasted. Microwave the berries for 30 seconds, stir, and microwave again for another 30 seconds. Stir in the chia seeds. Spread the peanut butter on the toasted English muffin and top with the berry and chia mixture. Drizzle 1 teaspoon of honey on top of a ½ cup nonfat and plain Greek yogurt.
Mid-Morning Snack – 11 grams fiber and 219 calories. 1 cup of raspberries and 3 tablespoons of unsalted and dry-roasted almonds.
Lunch – 8 grams of fiber and 374 calories. Simple Oven-Toaster Pizza and Mixed Greens Salad. For Your Pizza: One 8 inches whole-wheat tortilla, 3 thin slices of red onion, 5 thin slices of tomato, 3 tablespoons of mozzarella cheese, shredded, 1 tablespoon chopped fresh basil or 1 teaspoon dried basil. To make your oven-toaster pizza, just brush the tortilla with 1 teaspoon of olive oil, and then top with tomato, onion, and mozzarella cheese. Toast until the cheese begins to melt and top with the basil. For your salad, you need 2 cups of mixed greens drizzled on top with 1 tablespoon balsamic vinegar and 2 teaspoons of olive oil.
Afternoon Snack – 4 grams of fiber and 95 calories. 1 medium apple.
Dinner – 4 grams of fiber and 484 calories. Chicken Caesar Salad and 2 Slices of Whole Wheat Baguette for your Sunday dinner high fiber diet. For the Chicken Caesar Salad, you will need these ingredients: 2 cups of mixed greens, 6 cherry tomatoes, halved. 4-ounces cooked chicken, chopped. Caesar salad dressing. Freshly ground pepper. Combine all of these ingredients and top with 2 tablespoons of your favorite Caesar salad dressing and a dash of freshly ground pepper. Serve the Chicken Caesar Salad with 2 diagonal slices of whole wheat baguette, toasted and drizzled on top with 1 teaspoon of olive oil.
So there you have it. This is a one-week high fiber diet plan that you can follow. Remember to always take note of your fiber and calorie intake each day to complete this diet plan successfully. There are many great high fiber food choices that you can mix and match, which allows you to create new and exciting meals. You can even top your foods with high fiber garnitures such as wheat germ, oat bran, and wheat bran, to increase your fiber intake. For your snacks, almonds and nuts are always an excellent choice. However, if you are not used to eating high fiber foods, it is recommended that you introduce fiber to your diet slowly and gradually. Consuming more fiber than your intestines can handle can cause serious side effects such as cramps, bloating, and gas. It is still important to consult your doctor if you are planning to make a sudden and major change in your regular diet.