Support healthy aging and a healthy gut with this delicious high-fiber meal plan.
Pan-Seared Steak with Crispy Herbs & Escaro: Brie Passano.
Chicken Fajita Soup: Morgan Hunt Glaze.
Photo:Pan-Seared Steak with Crispy Herbs & Escaro: Brie Passano. Chicken Fajita Soup: Morgan Hunt Glaze.
Aging is a natural part of life, and it isnt something to dread.
Slowly increase your fiber intake and stay hydrated to avoid uncomfortable symptoms like bloating or gas.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
Jacob Fox
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Day 1
Breakfast (425 calories)
A.M.
Snack (167 calories)
Lunch (577 calories)
P.M. Make it 2,000 calories: Add 10 whole-wheat crackers to P.M. snack.
Day 2
Breakfast (461 calories)
A.M.
Snack (183 calories)
Lunch (485 calories)
P.M. Make it 2,000 calories: Add 12 avocado to lunch and add 1 tablespoon walnuts to P.M. snack.
Day 3
A.M.
Jacob Fox
Snack (124 calories)
Lunch (443 calories)
P.M. ## Day 4
A.M Snack (176 calories)
P.M. ## Day 5
A.M.
Snack (188 calories)
P.M. Make it 2,000 calories: Add 12 whole-wheat crackers to P.M. snack.
Day 6
Breakfast (493 calories)
A.M.
photography / Caitlin bensel, Food Styling / Emily Nabors Hall
Snack (140 calories)
Lunch (561 calories)
P.M. ## Day 7
Breakfast (342 calories)
A.M.
Snack (376 calories)
Lunch (527 calories)
P.M. ## How to Meal-Prep Your Week of Meals:
Frequently Asked Questions
Yes!
This meal plan is meant to serve as a framework for a high-fiber diet.
Photographer: Brie Passano, Food Stylist: Greg Luna
It doesnt need to be followed exactly to reap the benefits.
For more inspiration, check out these delicioushigh-fiber recipes.
Definitely, its fine to eat the same breakfast or lunch every day.
The breakfasts range from 342 to 493 calories, while the lunches have 443 to 576 calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
2019;393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9
U.S. Department of Agriculture.
U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
