30-Day Meal Plan to Gradually Increase Your Fiber Intake, Created by a Dietitian

This meal plan gradually increases fiber each week so you can reap the health benefits of this important nutrient without the uncomfortable GI symptoms.

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 78 grams of protein to help you feel full and satisfied.
• This plan gradually increases fiber each week, with the end goal being 28 to 34 grams of fiber per day.

Trying to eat more fiber? You’re not alone. About 95% of adults and children in the United States don’t reach their daily fiber goal. For adults, the ideal goal amounts to about 28 grams of fiber per day for most people, through specific recommendations can vary based on age and total calorie needs. While trying to eat enough fiber is an admirable goal, upping your intake too quickly can be challenging for the digestive system to manage. In this 30-day meal plan, we opt for a gradual approach by increasing the total grams of fiber each week until you’re at the ideal 28 to 34 grams of fiber per day in weeks 4 and 5. Doing this helps prevent uncomfortable GI side effects, such as constipation, gas and bloating. Let’s get started so you can reap all the benefits that this important nutrient has to offer.

Week 1

Meal-Prep Tips

1. Prepare Lemon-Blueberry Granola to have with breakfast throughout the month. Store in an air-tight container to maintain freshness.
2. Make Mixed Berry-Walnut Baked Oatmeal to have for breakfast on days 2 through 5. 
3. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 2 through 5.
4. On Day 5, reserve two servings of Chicken Piccata Soup from dinner to have for lunch on days 6 & 7.

Day 1

Daily Totals: 1,788 calories, 85g fat, 120g protein, 130g carbohydrate, 20g fiber, 2,183mg sodium

Breakfast (316 calories)

• 1 cup cherries

Lunch (429 calories)

• 1 clementine

Dinner (429 calories)

Snacks

• ¾ cup low-fat unsalted cottage cheese + ½ cup sliced cucumber (130 calories)
• 6 whole-wheat crackers + 2-oz. cheddar cheese (346 calories)
• ¾ cup low-fat plain strained (Greek-style) yogurt + ¼ cup cubed cantaloupe (138 calories)

Make it 1,500 calories: Omit cracker + cheese snack and increase to 1 cup yogurt at the  yogurt snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast plus add 2 Tbsp. chopped walnuts to the yogurt snack.

Day 2

Daily Totals: 1,796 calories, 85g fat, 121g protein, 145g carbohydrate, 19g fiber, 1,783mg sodium

Breakfast (443 calories)

• 1 cup low-fat plain kefir

Lunch (374 calories)

Dinner (437 calories)

Snacks

• ¾ cup low-fat unsalted cottage cheese + ½ cup sliced cucumber (130 calories)
• 2 brown rice cakes + 2 Tbsp. natural peanut butter (274 calories)
• ¾ cup low-fat plain strained (Greek-style) yogurt + ¼ cup cubed cantaloupe (138 calories)

Make it 1,500 calories: Omit rice cake + peanut butter snack.

Make it 2,000 calories: Increase to 1 ¼ cups yogurt plus add 2 Tbsp. chopped walnuts at the  yogurt snack.

Day 3

Daily Totals: 1,790 calories, 90g fat, 104g protein, 146g carbohydrate, 20g fiber, 1,414mg sodium

Breakfast (443 calories)

• 1 serving Mixed Berry-Walnut Baked Oatmeal
• 1 cup low-fat plain kefir

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

Dinner (414 calories)

Snacks

• ¾ cup low-fat unsalted cottage cheese + ½ cup sliced cucumber (130 calories)
• 2 brown rice cake + 2 Tbsp. natural peanut butter (274 calories)
• 2 large hard-boiled eggs (155 calories)

Make it 1,500 calories: Omit rice cake + peanut butter snack.

Make it 2,000 calories: Add 2 cups mixed greens + 1 serving Italian Dressing to dinner and add 1 ½ cups cubed cantaloupe to the hard-boiled egg snack.

Day 4

Daily Totals: 1,783 calories, 98g fat, 99g protein, 138g carbohydrate, 20g fiber, 1,778mg sodium

Breakfast (443 calories)

• 1 serving Mixed Berry-Walnut Baked Oatmeal
• 1 cup low-fat plain kefir

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

Dinner (483 calories)

Snacks

• 2 large hard-boiled eggs + ½ cup cubed cantaloupe (182 calories) 

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Kale Salad with Balsamic & Parmesan to dinner and increase to 1 ½ cups cantaloupe at the hard-boiled egg snack.

Day 5

Daily Totals: 1,790 calories, 93g fat, 113g protein, 134g carbohydrate, 20g fiber, 1,578mg sodium

Breakfast (443 calories)

• 1 serving Mixed Berry-Walnut Baked Oatmeal
• 1 cup low-fat plain kefir

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

Dinner (425 calories)

Snacks

• 2 large hard-boiled eggs + ½ cup cubed cantaloupe (182 calories) 
• 1 cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola (366 calories)

Make it 1,500 calories: Omit kefir at breakfast and omit hard-boiled egg + cantaloupe snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.

Day 6

Daily Totals: 1,814 calories, 106g fat, 102g protein, 130g carbohydrate, 20g fiber, 1,308mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (425 calories)

• 1 serving Chicken Piccata Soup

Dinner (448 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• ¼ cup dry-roasted unsalted almonds (206 calories)
• 1 cup cantaloupe, cubed + ½ cup low-fat plain kefir (112 calories)

Make it 1,500 calories: Omit the almond snack as well as the cantaloupe + kefir snack.

Make it 2,000 calories: Add 1 English muffin with 2 tsp. natural peanut butter to breakfast.

Day 7

Daily Totals: 1,789 calories, 88g fat, 117g protein, 147g carbohydrate, 20g fiber, 1288mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (425 calories)

• 1 serving Chicken Piccata Soup

Dinner (473 calories)

• 1-oz. slice whole-wheat baguette

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• ¼ cup dry-roasted unsalted almonds (206 calories)
• ¾ cup pineapple chunks (62 calories)

Make it 1,500 calories: Omit almonds and pineapple as snacks.

Make it 2,000 calories: Add 1 English muffin with 2 tsp. natural peanut butter to breakfast.

Week 2

Meal-Prep Tips

1. Prepare Spinach & White Bean Egg Bake with Feta to have for breakfast on days 9 through 12.
2. Make High-Protein Lemon & Turmeric Chicken Soup to have for lunch on days 9 through 12.
3. On Day 10, reserve leftovers from dinner to have for dinner again on Day 11.

Day 8

Daily Totals: 1,775 calories, 82g fat, 125g protein, 137g carbohydrate, 24g fiber, 1,510mg sodium

Breakfast (387 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ¼ cup blueberries

Lunch (381 calories)

• Serve with: 3-oz. cooked chicken breast

Dinner (443 calories)

Snacks

• Serve with: ¼ cup dry-roasted unsalted shelled pistachios (176 calories)

Make it 1,500 calories: Omit Apple with Cinnamon Almond Butter as a snack and substitute 1 cup low-fat plain kefir for the pistachio snack.

Make it 2,000 calories: Add 1 English muffin with 2 tsp. natural peanut butter to breakfast.

Day 9

Daily Totals: 1,791 calories, 85g fat, 121g protein, 146g carbohydrate, 23g fiber, 1,761mg sodium

Breakfast (384 calories)

• Serve with: 1 cup strawberries, sliced

Lunch (469 calories)

Dinner (443 calories)

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola (366 calories)
• ¾ cup low-fat unsalted cottage cheese + ½ cup sliced cucumber (130 calories)

Make it 1,500 calories: Substitute 1 large pear for the strawberries at breakfast and omit the yogurt snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers as a snack.

Day 10

Daily Totals: 1,794 calories, 86g fat, 111g protein, 155g carbohydrate, 24g fiber, 2,041mg sodium

Breakfast (384 calories)

• 1 serving Spinach & White Bean Egg Bake with Feta
• 1 cup strawberries, sliced

Lunch (469 calories)

• 1 serving High-Protein Lemon & Turmeric Chicken Soup

Dinner (590 calories)

Snacks

• ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola (324 calories)
• ½ cup cubed cantaloupe (27 calories)

Make it 1,500 calories: Increase to 1 ½ cups strawberries at breakfast and omit the yogurt snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers as a snack.

Day 11

Daily Totals: 1,798 calories, 84g fat, 112g protein, 158g carbohydrate, 24g fiber, 1,961mg sodium

Breakfast (384 calories)

• 1 serving Spinach & White Bean Egg Bake with Feta
• 1 cup strawberries, sliced

Lunch (469 calories)

• 1 serving High-Protein Lemon & Turmeric Chicken Soup

Dinner (538 calories)

• 1 serving High-Protein Chicken & Brown Rice Casserole

Snacks

• ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola (324 calories)
• 1 cup pineapple chunks (83 calories)

Make it 1,500 calories: Increase to 1 ½ cups strawberries at breakfast and omit the yogurt snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers as a snack.

Day 12

Daily Totals: 1,782 calories, 88g fat, 119g protein, 138g carbohydrate, 24g fiber, 1,935mg sodium

Breakfast (384 calories)

• 1 serving Spinach & White Bean Egg Bake with Feta
• 1 cup strawberries, sliced

Lunch (469 calories)

• 1 serving High-Protein Lemon & Turmeric Chicken Soup

Dinner (578 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• 1 cup low-fat plain kefir + ¼ cup pineapple chunks (136 calories)

Make it 1,500 calories: Omit strawberries at breakfast and omit the Cottage Cheese Snack Jar with Fruit as a snack.

Make it 2,000 calories: Add 1 English muffin with 2 tsp. natural peanut butter as a snack.

Day 13

Daily Totals: 1,777 calories, 76g fat, 100g protein, 169g carbohydrate, 24g fiber, 1,646mg sodium

Breakfast (393 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ⅓ cup blueberries

Lunch (429 calories)

• 1 serving Cucumber-Avocado Sandwich
• 1 clementine

Dinner (448 calories)

• Serve with: ½ cup cooked brown rice

Snacks

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas (195 calories)
• 1 serving Apple with Cinnamon Almond Butter (193 calories)
• 1 large hard-boiled egg + ¾ cup cubed cantaloupe (118 calories)

Make it 1,500 calories: Omit Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as a snack and omit the hard-boiled egg at the boiled egg + cantaloupe snack.

Make it 2,000 calories: Add 1 English muffin with 2 tsp. natural peanut butter to breakfast.

Day 14

Daily Totals: 1,825 calories, 84g fat, 109g protein, 168g carbohydrate, 24g fiber, 2,189mg sodium

Breakfast (368 calories)

Lunch (429 calories)

• 1 serving Cucumber-Avocado Sandwich
• 1 clementine

Dinner (466 calories)

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• ¼ cup dry-roasted unsalted shelled pistachios (176 calories)
• ¾ cup low-fat plain kefir (86 calories)

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers to lunch and plus add 1 cup cubed cantaloupe to the kefir snack.

Week 3

Meal-Prep Tips

1. Prepare High-Protein Almond Butter & Strawberry Oatmeal Bars to have for breakfast on days 16 through 20. 
2. Make 1 serving Chopped Broccoli & Chickpea Salad to have for lunch on days 16 through 19.

Day 15

Daily Totals: 1,816 calories, 81g fat, 118g protein, 165g carbohydrate, 27g fiber, 1,270mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (381 calories)

• 1 serving Massaged Kale Salad with Grapes & Cheddar
• 3-oz. cooked chicken breast

Dinner (685 calories)

Snacks

• 1 medium orange (62 calories)

Make it 1,500 calories: Reduce to ¼ cup blueberries at breakfast and omit the Strawberry-Peach Chia Seed Smoothie as a snack.

Make it 2,000 calories: A ¾ cup low-fat plain kefir to the orange snack and add 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers as a snack.

Day 16

Daily Totals: 1,798 calories, 85g fat, 98g protein, 174g carbohydrate, 26g fiber, 1,335mg sodium

Breakfast (359 calories)

• Serve with: 1 cup low-fat plain kefir

Lunch (483 calories)

Dinner (519 calories)

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)

• 1 clementine (35 calories)

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner and omit the clementine snack.

Day 17

Daily Totals: 1,794 calories, 81g fat, 78g protein, 201g carbohydrate, 28g fiber, 1,258mg sodium

Breakfast (359 calories)

• 1 serving High-Protein Almond Butter & Strawberry Oatmeal Bars
• 1 cup low-fat plain kefir

Lunch (483 calories)

• 1 serving Chopped Broccoli & Chickpea Salad

Dinner (408 calories)

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• ½ cup cubed cantaloupe (27 calories)

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the cantaloupe snack.

Day 18

Daily Totals: 1,798 calories, 89g fat, 85g protein, 181g carbohydrate, 28g fiber, 1,431mg sodium

Breakfast (388 calories)

• 1 serving High-Protein Almond Butter & Strawberry Oatmeal Bars
• 1 ¼ cup low-fat plain kefir

Lunch (483 calories)

• 1 serving Chopped Broccoli & Chickpea Salad

Dinner (424 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• 1 ½ cups cantaloupe, cubed (82 calories)
• ¼ cup dry-roasted unsalted almonds (206 calories)

Make it 1,500 calories: Omit both the cantaloupe and almond snacks.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 19

Daily Totals: 1,776 calories, 72g fat, 109g protein, 185g carbohydrate, 27g fiber, 1,658mg sodium

Breakfast (359 calories)

• 1 serving High-Protein Almond Butter & Strawberry Oatmeal Bars
• 1 cup low-fat plain kefir

Lunch (483 calories)

• 1 serving Chopped Broccoli & Chickpea Salad

Dinner (467 calories)

• Serve with: ½ cup cooked quinoa

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola (366 calories)
• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)

Make it 1,500 calories: Reduce to ½ cup kefir breakfast, quinoa at dinner and omit the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers as a snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 20

Daily Totals: 1,795 calories, 76g fat, 101g protein, 186g carbohydrate, 28g fiber, 1,734mg sodium

Breakfast (359 calories)

• 1 serving High-Protein Almond Butter & Strawberry Oatmeal Bars
• 1 cup low-fat plain kefir

Lunch (390 calories)

• Serve with: 1 large pear

Dinner (538 calories)

• 2 cups mixed greens

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola (366 calories)
• 1-oz. cheddar cheese + ½ cup cubed cantaloupe (141 calories)

Make it 1,500 calories: Omit kefir at breakfast, substitute 1 medium apple for the pear at lunch and omit the cheese + cantaloupe snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.

Day 21

Daily Totals: 1,799 calories, 81g fat, 128g protein, 152g carbohydrate, 27g fiber, 1,438mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (390 calories)

• 1 serving Tuna Salad Lettuce Wraps
• 1 large pear

Dinner (631 calories)

Snacks

• 2 large hard-boiled eggs (155 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)

Make it 1,500 calories: For snacks, reduce to 1 hard-boiled egg and omit Cottage Cheese Snack Jar with Fruit.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Week 4

Meal-Prep Tips

1. Make Raspberry-Lemon Cheesecake Overnight Oats to have for breakfast on days 23 through 26.
2. Prepare Swamp Soup to have for lunch on days 23 through 26.

Day 22

Daily Totals: 1,810 calories, 81g fat, 93g protein, 191g carbohydrate, 30g fiber, 1,300mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (489 calories)

• 1 serving Cucumber-Avocado Sandwich
• 1 medium apple

Dinner (447 calories)

Snacks

• ¼ cup dry-roasted unsalted shelled pistachios (176 calories)

Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.

Day 23

Daily Totals: 1,788 calories, 75g fat, 103g protein, 184g carbohydrate, 34g fiber, 1,735mg sodium

Breakfast (372 calories)

Lunch (378 calories)

• Serve with: ½ cup cherries

Dinner (491 calories)

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola (366 calories)
• 2 large hard-boiled eggs + ½ cup cantaloupe, cubed (182 calories)

Make it 1,500 calories: Substitute 1 medium orange for the yogurt snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 serving Oven Baked Sweet Potato Fries to dinner.

Day 24

Daily Totals: 1,787 calories, 88g fat, 105g protein, 159g carbohydrate, 33g fiber, 1,595mg sodium

Breakfast (372 calories)

• 1 serving Raspberry-Lemon Cheesecake Overnight Oats

Lunch (378 calories)

• 1 serving Swamp Soup
• ½ cup cherries

Dinner (431 calories)

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola (366 calories)
• ¼ cup dry-roasted unsalted almonds (206 calories)
• 1 clementine (35 calories)

Make it 1,500 calories: Substitute 1 cup sliced strawberries for the yogurt snack.

Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast and add 1 serving Horiatiki (Greek Salad) to dinner.

Day 25

Daily Totals: 1,796 calories, 85g fat, 89g protein, 180g carbohydrate, 34g fiber, 1,467mg sodium

Breakfast (372 calories)

• 1 serving Raspberry-Lemon Cheesecake Overnight Oats

Lunch (378 calories)

• 1 serving Swamp Soup
• ½ cup cherries

Dinner (514 calories)

Snacks

• ¼ cup dry-roasted unsalted almonds (206 calories)
• 2 large hard-boiled eggs + ½ cup cantaloupe, cubed (182 calories)
• 1 ¼ cups low-fat plain kefir (144 calories)

Make it 1,500 calories: Omit almond snack and substitute 1 clementine for the kefir snack.

Make it 2,000 calories: Add ¾ cup low-fat plain strained (Greek-style) yogurt to breakfast and substitute 1 serving Cottage Cheese Snack Jar with Fruit for the kefir snack.

Day 26

Daily Totals: 1,783 calories, 75g fat, 100g protein, 183g carbohydrate, 33g fiber, 1,211mg sodium

Breakfast (372 calories)

• 1 serving Raspberry-Lemon Cheesecake Overnight Oats

Lunch (378 calories)

• 1 serving Swamp Soup
• ½ cup cherries

Dinner (482 calories)

• Serve with: ½ cup cooked brown rice

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories) 
• 1 clementine (35 calories)

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the clementine snack.

Day 27

Daily Totals: 1,824 calories, 98g fat, 97g protein, 156g carbohydrate, 34g fiber, 1,538mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (415 calories)

• Serve with: 1 cup blackberries

Dinner (661 calories)

Snacks

• 2 large hard-boiled eggs + ½ cup cubed cantaloupe (182 calories) 
• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)
• ½ cup low-fat plain kefir (58 calories)

Make it 1,500 calories: Omit all snacks.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast. 

Day 28

Daily Totals: 1,822 calories, 88g fat, 96g protein, 181g carbohydrate, 34g fiber, 1,645mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (415 calories)

• 1 serving Cucumber-Chicken Green Goddess Wrap
• 1 cup blackberries

Dinner (443 calories)

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• ¼ cup dry-roasted unsalted shelled pistachios (176 calories)
• ⅔ cup low-fat plain kefir (76 calories)

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Simplest Spinach Salad to dinner and reduce to ½ cup kefir at snack.

Week 5

Day 29

Daily Totals: 1,798 calories, 78g fat, 109g protein, 186g carbohydrate, 33g fiber, 1,706mg sodium

Breakfast (408 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

Lunch (489 calories)

• 1 serving Cucumber-Avocado Sandwich
• 1 medium apple

Dinner (625 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• 1 cup blackberries (62 calories)

Make it 1,500 calories: Omit both snacks.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 30

Daily Totals: 1,781 calories, 60g fat, 112g protein, 214g carbohydrate, 33g fiber, 2,280mg sodium

Breakfast (430 calories)

• 1 serving Egg, Tomato & Feta Breakfast Pita
• 1 medium orange

Lunch (489 calories)

• 1 serving Cucumber-Avocado Sandwich
• 1 medium apple

Dinner (461 calories)

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Because we mapped out this plan with specific fiber goals in mind, you may want to be cautious when making a swap. That said, you can absolutely mix and match meals or browse some of our other healthy recipes for additional inspiration, but you may want to choose a replacement that has a similar amount of fiber per serving.

Can I eat the same breakfast or lunch every day?

Breakfast and lunch options in the later weeks tend to have more fiber than the meals included in weeks 1 and 2. If you’re hoping to eat the same breakfast and lunch option every day, you’ll just want to be mindful of your total fiber levels or pay attention to how your body is feeling with a higher fiber intake.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.

Why should you increase fiber gradually?

Fiber is an important nutrient, but it can be difficult to digest if you suddenly and drastically increase your intake. In this 30-day routine, we incrementally increase fiber each week to give your body some time to adjust as it gets used to the ideal goal of about 28 grams of fiber per day. In week 1, we aim for 16 to 20 grams of fiber per day. In week 2, the goal is 20 to 24 grams of fiber per day. Week 3 includes 24 to 28 grams of fiber while weeks 4 and 5 aim for 28 to 34 grams of fiber per day.

Health Benefits of Eating Enough Fiber

Fiber is a type of indigestible carbohydrate found in plants. It’s well-known for promoting regular digestion and preventing constipation, but its positive health impacts go way beyond that. Because fiber is digested slowly, eating enough of this important nutrient is linked to a reduced risk of developing type 2 diabetes by promoting better and more stable blood sugar levels. Fiber also helps your body get rid of excess fat, which protects the heart by lowering cholesterol and triglyceride levels. Plus, fiber is filling, which you may have noticed on days you’re hitting your daily fiber goal. Because of this, people who regularly eat enough fiber have lower rates of obesity and are more likely to maintain weight loss. Eating enough fiber is also linked to a reduced risk of developing certain cancers, like pancreatic and ovarian, plus promotes overall longevity. High-fiber foods include beans, lentils, whole grains, nuts, seeds, fruits and vegetables.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.