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.
Your 7 Day High-Fiber Meal Plan
Updated on Jan. 05, 2022
1/20
Day 1 Breakfast: Apple Cinnamon Overnight Oats
Total Time
5 min
Servings
1 serving
From the Recipe Creator:
7 grams of fiber per serving
Many 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
Many 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
Nutrition Facts:
1-1/2 cups: 349 calories, 8g fat (4g saturated fat), 20mg cholesterol, 263mg sodium, 59g carbohydrate (28g sugars, 7g fiber), 14g protein.
2/20
Day 1 Lunch: Vegetarian Bean Tacos
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
16 grams of fiber per serving
I 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
I 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
Nutrition Facts:
1 taco (calculated without optional toppings): 413 calories, 9g fat (1g saturated fat), 9mg cholesterol, 774mg sodium, 66g carbohydrate (8g sugars, 16g fiber), 17g protein.
3/20
Day 1 Dinner: Quinoa & Black Bean-Stuffed Peppers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
10 grams of fiber per serving
I 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
I 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
Nutrition Facts:
1 stuffed pepper: 393 calories, 8g fat (4g saturated fat), 20mg cholesterol, 774mg sodium, 59g carbohydrate (10g sugars, 10g fiber), 18g protein.
4/20
Day 2 Breakfast: Loaded Quinoa Breakfast Bowl
Total Time
30 min
Servings
1 serving
From the Recipe Creator:
10 grams of fiber per serving
After 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
After 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
Nutrition Facts:
1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.
5/20
Spicy Split Pea Soup
Total Time
2 hours 40 min
Servings
10 servings (about 2-1/2 quarts)
From the Recipe Creator:
I like to bake a ham just so I can use the leftover bone to make my split pea soup. After moving to New Mexico a few years ago, I discovered folks here put peppers or chiles in almost everything. So I decided to add some to this soup. —Cathy Dobbins, Rio Rancho, New Mexico
Nutrition Facts:
1 cup: 215 calories, 3g fat (1g saturated fat), 11mg cholesterol, 477mg sodium, 32g carbohydrate (6g sugars, 13g fiber), 15g protein.
6/20
Day 2 Dinner: Quick Italian Veggie Skillet
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
11 grams of fiber per serving
When 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
When 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
Nutrition Facts:
1-1/3 cups: 342 calories, 4g fat (1g saturated fat), 6mg cholesterol, 660mg sodium, 59g carbohydrate (10g sugars, 11g fiber), 16g protein.
7/20
Day 3 Breakfast: Breakfast Sweet Potatoes
Total Time
55 min
Servings
4 servings
From the Recipe Creator:
8 grams of fiber per serving
Baked sweet potatoes aren’t just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen
Baked sweet potatoes aren’t just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen
Nutrition Facts:
1 stuffed sweet potato: 321 calories, 3g fat (2g saturated fat), 0 cholesterol, 36mg sodium, 70g carbohydrate (35g sugars, 8g fiber), 7g protein.
8/20
Day 3 Lunch: Roasted Sweet Potato & Chickpea Pitas
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
12 grams of fiber per serving
Here’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
Here’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
Nutrition Facts:
2 filled pita halves: 462 calories, 15g fat (3g saturated fat), 10mg cholesterol, 662mg sodium, 72g carbohydrate (13g sugars, 12g fiber), 14g protein.
9/20
Day 4 Breakfast: Slow-Cooked Breakfast Apple Cobbler
Total Time
6 hours 15 min
Servings
6 servings
From the Recipe Creator:
11 grams of fiber per serving
This 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
This 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
Nutrition Facts:
3/4 cup: 289 calories, 8g fat (1g saturated fat), 5mg cholesterol, 31mg sodium, 58g carbohydrate (31g sugars, 11g fiber), 7g protein.
10/20
Day 4 Lunch: Hearty Navy Bean Soup
Total Time
2 hours 15 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
16 grams of fiber per serving
Beans 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
Beans 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
Nutrition Facts:
1 cup: 244 calories, 2g fat (0 saturated fat), 8mg cholesterol, 410mg sodium, 42g carbohydrate (5g sugars, 10g fiber), 18g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1 vegetable.
11/20
Day 4 Dinner: Roasted Butternut Squash Tacos
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
13 grams of fiber per serving
Spicy 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
Spicy 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
Nutrition Facts:
2 tacos: 353 calories, 13g fat (3g saturated fat), 13mg cholesterol, 322mg sodium, 54g carbohydrate (7g sugars, 13g fiber), 11g protein.
12/20
Day 5 Breakfast: Berry Granola Pancakes
Total Time
20 min
Servings
1-1/2 dozen
From the Recipe Creator:
7 grams of fiber per serving
My 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
My 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
Nutrition Facts:
3 pancakes: 321 calories, 8g fat (1g saturated fat), 72mg cholesterol, 543mg sodium, 54g carbohydrate (18g sugars, 7g fiber), 12g protein.
13/20
Greek Orzo Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
This tart, refreshing salad is a big hit in my home. All the tasty toppings—including red onions, tomatoes, olives, feta cheese and a zesty dressing—give it extra interest. —Judy Roberts, Las Vegas, Nevada
Nutrition Facts:
3/4 cup: 167 calories, 6g fat (1g saturated fat), 4mg cholesterol, 427mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
14/20
Day 5 Dinner: Quickpea Curry
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
13 grams of fiber per serving
This 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
This 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
Nutrition Facts:
1 serving: 390 calories, 8g fat (2g saturated fat), 0 cholesterol, 561mg sodium, 68g carbohydrate (14g sugars, 13g fiber), 13g protein.
15/20
Day 6 Breakfast: Spiced Blueberry Quinoa
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
7 grams of fiber per serving
I 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
I 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
Nutrition Facts:
1 cup: 352 calories, 10g fat (1g saturated fat), 0 cholesterol, 479mg sodium, 59g carbohydrate (25g sugars, 7g fiber), 9g protein.
16/20
Bean and Bacon Soup
Total Time
1 hour 40 min
Servings
10 servings
From the Recipe Creator:
This bean and bacon soup has been on our menu for about 25 years. Customers tell us they love its flavor. A clear chicken broth makes it different from other bean soups. —Robert Doumas, Gaylord, Michigan
Nutrition Facts:
1 cup: 196 calories, 3g fat (1g saturated fat), 3mg cholesterol, 818mg sodium, 31g carbohydrate (5g sugars, 12g fiber), 13g protein.
17/20
Day 6 Dinner: Mushroom Bolognese with Whole Wheat Pasta
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
12 grams of fiber per serving
A 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
A 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
Nutrition Facts:
1-1/3 cups sauce with 1 cup pasta: 369 calories, 6g fat (2g saturated fat), 6mg cholesterol, 483mg sodium, 65g carbohydrate (15g sugars, 12g fiber), 17g protein.
18/20
Day 7 Breakfast: Fruit-Filled French Toast Wraps
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
9 grams of fiber per serving
Here’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
Here’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
Nutrition Facts:
1 wrap: 399 calories, 10g fat (4g saturated fat), 72mg cholesterol, 256mg sodium, 68g carbohydrate (29g sugars, 9g fiber), 15g protein.
19/20
Day 7 Lunch: Mediterranean Chicken Stir-Fry
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
11 grams of fiber per serving
Barley 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
Barley 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
Nutrition Facts:
1 cup chicken mixture with 3/4 cup barley: 403 calories, 12g fat (2g saturated fat), 63mg cholesterol, 498mg sodium, 44g carbohydrate (5g sugars, 11g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat, 1 vegetable.
20/20
Day 7 Dinner: Beef and Black Bean Spaghetti Squash
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
13 grams of fiber per serving
I’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
I’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
Nutrition Facts:
1-1/2 cups: 312 calories, 10g fat (4g saturated fat), 57mg cholesterol, 283mg sodium, 32g carbohydrate (6g sugars, 8g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
