There are so many good reasons to eat fiber, including reduced risks of heart disease and diabetes. Fiber also helps you feel full on fewer calories, which is great if you’re trying to lose weight or maintain your current weight. How much fiber do you need in a day? According to the 2015 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day (36 grams for men). In total, this 1,600-calorie meal plan contains 47 grams of fiber, (that’s 168% of your daily recommendation!) and features high-fiber foods like raspberries, whole-wheat bread and chickpeas. Follow this plan and feel energized and satisfied all day long with fewer cravings. Original reporting done in EatingWell Magazine by Sara Haas, R.D.N., L.D.N. What Does a High-Fiber Day Look Like? Breakfast 3-Ingredient Fruit Smoothies Breakfast • 2 cups Fruit & Yogurt Smoothie = 279 calories, 7 g fiber A.M. Snack Raspberries A.M. Snack 1 cup fresh raspberries 1 crispbread spread with 1 oz. goat cheese. Top with lemon zest and fresh mint leaves for extra flavor. = 187 calories, 8 g fiber Lunch West Coast Avocado Toast Lunch • 1 serving West Coast Avocado Toast = 429 calories, 15 g fiber P.M. Snack Tropical Fruit & Nuts Snack https://static.onecms.io/wp-content/uploads/sites/44/2018/12/27120602/44734251.jpg P.M. Snack • 1 serving Tropical Fruit & Nuts Snack = 199 calories, 4 g fiber Dinner Falafel Salad with Lemon-Tahini Dressing Dinner • 1 serving Falafel Salad with Lemon-Tahini Dressing = 499 calories, 13 g fiber Daily Total: 1594 calories; 47g fiber Don’t Miss! 6 High-Fiber Food Swaps to Make Right Now Healthy High-Fiber Recipes High-Fiber Weekly Dinner Plan 7-Day High-Fiber Meal Plan: 1,200 Calories 7-Day High-Fiber Meal Plan: 1,500 Calories 7-Day High-Fiber Meal Plan: 2,000 Calories

There are so many good reasons to eat fiber, including reduced risks of heart disease and diabetes. Fiber also helps you feel full on fewer calories, which is great if you’re trying to lose weight or maintain your current weight. How much fiber do you need in a day? According to the 2015 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day (36 grams for men). In total, this 1,600-calorie meal plan contains 47 grams of fiber, (that’s 168% of your daily recommendation!) and features high-fiber foods like raspberries, whole-wheat bread and chickpeas. Follow this plan and feel energized and satisfied all day long with fewer cravings.

Original reporting done in EatingWell Magazine by Sara Haas, R.D.N., L.D.N.

What Does a High-Fiber Day Look Like?

Breakfast

3-Ingredient Fruit Smoothies

Breakfast

• 2 cups Fruit & Yogurt Smoothie

= 279 calories, 7 g fiber

A.M. Snack

Raspberries

A.M. Snack

1 cup fresh raspberries 1 crispbread spread with 1 oz. goat cheese. Top with lemon zest and fresh mint leaves for extra flavor.

= 187 calories, 8 g fiber

Lunch

West Coast Avocado Toast

Lunch

• 1 serving West Coast Avocado Toast

= 429 calories, 15 g fiber

P.M. Snack

Tropical Fruit & Nuts Snack   https://static.onecms.io/wp-content/uploads/sites/44/2018/12/27120602/44734251.jpg

P.M. Snack

• 1 serving Tropical Fruit & Nuts Snack

= 199 calories, 4 g fiber

Dinner

Falafel Salad with Lemon-Tahini Dressing

Dinner

• 1 serving Falafel Salad with Lemon-Tahini Dressing

= 499 calories, 13 g fiber

Daily Total: 1594 calories; 47g fiber

Don’t Miss!

6 High-Fiber Food Swaps to Make Right Now Healthy High-Fiber Recipes High-Fiber Weekly Dinner Plan 7-Day High-Fiber Meal Plan: 1,200 Calories 7-Day High-Fiber Meal Plan: 1,500 Calories 7-Day High-Fiber Meal Plan: 2,000 Calories

3-Ingredient Fruit Smoothies

3-Ingredient Fruit Smoothies

Raspberries

Raspberries

West Coast Avocado Toast

West Coast Avocado Toast

Tropical Fruit & Nuts Snack https://static.onecms.io/wp-content/uploads/sites/44/2018/12/27120602/44734251.jpg

Tropical Fruit & Nuts Snack

https://static.onecms.io/wp-content/uploads/sites/44/2018/12/27120602/44734251.jpg

Falafel Salad with Lemon-Tahini Dressing

Falafel Salad with Lemon-Tahini Dressing

  • 6 High-Fiber Food Swaps to Make Right Now Healthy High-Fiber Recipes High-Fiber Weekly Dinner Plan 7-Day High-Fiber Meal Plan: 1,200 Calories 7-Day High-Fiber Meal Plan: 1,500 Calories 7-Day High-Fiber Meal Plan: 2,000 Calories