Enjoy a week of fiber-filled recipes while skipping added sugar in this delicious and gut-healthy 7-day plan.
Fiber is an unassuming powerhouse nutrient witha slew of health benefits.
While most people don’t reach their daily fiber goals, many eat too many added sugars.
Photo: Will Dickey
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’s meal plans to be easy-to-follow and delicious.
Each day provides at least 33 g of fiber, which will help to keep you full and satisfied.
If you’re focusing on calories, we set this plan at 1,500 calories per day.
Greg DuPree
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans.
Jacob Fox
Added vs. Natural Sugars: What’s the Difference?
It’s not unusual to find added sugars in condiments, bread, flavored yogurts and most processed foods.
Day 2
Breakfast (407 calories, 12g fiber)
A.M. natural peanut butter to A.M. snack and add 2 cups mixed greens with 1 servingCitrus Vinaigretteat dinner.
Day 3
P.M. natural peanut butter to P.M. snack and add 12 an avocado, sliced, to the salad at dinner.
Day 4
Breakfast (320 calories, 8g fiber)
A.M.
Snack (129 calories, 6g fiber)
P.M. almond butter at breakfast, add 1 large banana to lunch and pair 2 Tbsp.
Jacob Fox
natural peanut butter with the apple at P.M. snack.
Day 5
Breakfast (384 calories, 10g fiber)
A.M.
Snack (21 calories, 1g fiber)
P.M. chopped walnuts to P.M. snack.
Fred Hardy
almond butter at breakfast, pair 112 Tbsp.
natural peanut butter with the apple at A.M. snack, plus add 2 cups mixed greens withCitrus Vinaigretteat dinner.
Day 7
P.M. U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Jen Causey
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
