High fiber diet plan plays a vital role in helping us to lose weight quickly and healthily. Fiber helps in cleaning the body by natural means. With the consumption of high fiber in our diet, it not only provides our body with sufficient energy, but it also makes us feel full for a long time after eating fiber content. For this reason, dieticians recommend cholesterol control and high fiber diet plan to lose weight.
Table of Contents
Consuming colossal amount of fiber in your diet means giving nutrients to the body. Fiber-made food not only helps to keep our heart strong but also reduces high blood pressure and reduces the risk of stroke. If you are adding high fiber to your diet to maintain the weight, it is very useful to keep your stomach filled for a long period. This helps to maintain the digestive tract and digestion and sugar levels.
Summary:
If you aren’t used to high fiber food consumption, then add high fiber into the diet plan slowly and try to drink more water during the course of the day. As consuming too much high fiber can lead you to stomach cramping.
7 Day High Fiber Diet Plan
See the 7 day high fiber diet plan below:
DAY 1
Source :- weightlossresources . co . uk
Breakfast
One bowl whole grain bran cereal (not more than total 5 grams of high fiber), seasoned with ½ sliced banana of total 1.5 grams of high fiber and ½ cup skim milk
Breakfast Snack
3.3 grams of high fiber (20 to 25 almonds) mixed with a ¼ cup of washed raisins which is of 2 grams of high fiber
Lunch
Make turkey sandwich with whole wheat bread + chopped lettuce + sliced tomato (total 5 grams of high fiber)
1 orange which is 3.1 grams of high fiber
Lunch Snack
½ cup of yogurt with a hand full of blueberries (total 2 grams of high fiber)
Dinner
4 ounce grilled fish with a plate full of green salad prepared with some romaine lettuce + shredded carrots (total 2.6 grams of high fiber) + ½ cup of heated spinach (not more than 2.1 grams of high fiber), and ½ cup of lentils (not more than 7.5 grams of high fiber)
Night Time Snack:
1 bowl popped popcorn (not more than 3.5 grams of high fiber)
DAY 2
Source :- theglowingfridge . com
Breakfast
1 small bowl freshly made peanut butter alongside oats
½ cup of blueberries (total 5 grams of high fiber)
Breakfast Snack
Finely sliced carrot and cucumber with ½ cup of homemade spinach and some 2 tbsp. of artichoke hummus
Lunch
Finely chopped green salad + 2 cups full of homemade spinach + ¼ cup of chickpeas,
1.5 ounce goat cheese + ¼ sliced cucumber + ½ chopped red pepper + 1 Tbsp. full of hemp seeds
2 Tbsp. full of salad dressing (balsamic vinegar or lemon or olive oil) and ¼ avocado
Lunch Snack
1 orange or a hand full of nuts
Dinner
5 ounce of steamed salmon fish alongside 1 Tbsp. of tamari + ½ cup of microwaved quinoa and veggie mix or sautéed asparagus
Night Time Snack:
¼ cup of raw mixed nuts
DAY 3
Source :- iwashyoudry . com
Breakfast
2 scrambled eggs prepared with 1 tablespoon olive oil or low fat vegetable oil, 1 cup full of chopped and lightly cooked spinach + ¼ cup of sliced tomatoes, chopped garlic and then served with ½ an avocado
Breakfast Snack
1 small bowl brown rice along with 1 Tbsp. full of natural raw almond or homemade peanut butter + ½ piece of medium banana
Lunch
Chicken breast stuffed with 1 slightly roasted medium sized red pepper, 1½ slice of mozzarella cheese, large kale leaf 1 piece) with 2 Tbsp. full of marinara sauce.
With it you can also add 1 cup of green salad with ½ Tbsp. of dressing, ¼ cup of roasted potatoes and 1 tsp. of olive oil, black pepper powder & salt for dressing.
Lunch Snack
½ cup full berries with ½ cup of fat or Greek yogurt.
Dinner
1 cup of soup made with butternut squash and 1 whole grain bread and 2 tbsp. of pumpkin seeds
Night Time Snack:
¼ cup of buttermilk or a hand full of dry fruits
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DAY 4
Source :- bhg . com
Breakfast
One bowl cooked oats, seasoned with ½ sliced banana, ½ bowl blueberries, 10 to 12 sliced almonds, and ½ cup skim milk
Breakfast Snack
¼ cup of washed raisins
1 banana
Lunch
Make turkey sandwich with whole wheat bread + chopped lettuce + sliced tomato (total 5 grams of high fiber)
1 orange
Lunch Snack
½ cup of yogurt with a hand full of blueberries
Dinner
6 ounce of steamed salmon fish with a plate full of green salad prepared with some romaine lettuce + shredded carrots + ½ cup of heated spinach, and ½ cup of lentils
Night Time Snack:
1 bowl popped popcorn
DAY 5
Source :- pinterest . com
Breakfast
2 slices of whole wheat bread with freshly made peanut butter
½ cup of blueberries and skim milk ½ cup
Breakfast Snack
Finely sliced carrot and cucumber with ½ cup of homemade spinach and some 2 tbsp. of artichoke hummus
Lunch
Finely chopped green salad + 2 cups full of homemade spinach + ¼ cup of chickpeas, 2 Tbsp. full of salad dressing (balsamic vinegar or lemon or olive oil) and ¼ avocado
1.5-ounce goat cheese + ¼ sliced cucumber + ½ chopped red pepper + 1 Tbsp. full of hemp seeds
Lunch Snack
1 apple or a hand full of dry fruits
Dinner
5 ounce of grilled salmon fish alongside 1 Tbsp. of tamari + ½ cup of microwaved quinoa and veggie mix or sautéed asparagus
Night Time Snack:
½ cup of dry fruits
DAY 6
Source :- janeshealthykitchen . com
Breakfast
1 bowl cooked oats with 10 to 12 chopped almonds, ½ sliced bananas, a hand full of berries.
Breakfast Snack
1 apple and ½ cup of skim milk
Lunch
2 Ezekiel toasts or Gluten-free toasts and for toppings 1 small bowl full of mashed chickpea salad and 1 cup of yogurt
Lunch Snack
1 boiled egg. If you wish to, then you can drizzle the egg with ½ tbsp. olive oil, ¼ red peppers and a pinch of cumin seeds.
Dinner
½ cup of cooked brown rice with chili sweet potato and 2 tbsp. full of fat or Greek yogurt or ½ cup of coconut yogurt
Night Time Snacks:
4 square of dark chocolate
DAY 7
Source :- cearaskitchen . com
Breakfast
2 slices of whole grain homemade bread with freshly made almond butter ½ cup of berries, ½ cup of strawberry, and 1 cup of banana milkshake
Breakfast Snack
Finely sliced tomato, carrot and cucumber salad with a ½ cup of homemade spinach and some 2 tbsp. of artichoke hummus
Lunch
Finely chopped green salad + 2 cups full of homemade spinach + ¼ cup of chickpeas, 2 Tbsp. full of salad dressing (balsamic vinegar or lemon or olive oil) and ¼ avocado
1.5-ounce goat cheese + ¼ sliced cucumber + ½ chopped red pepper + 1 Tbsp. full of hemp seeds
Lunch Snack
1 apple with almond butter
Dinner
5 ounce of grilled salmon fish alongside 1 Tbsp. of tamari + ½ cup of microwaved quinoa and veggie mix or sautéed asparagus
Night Time Snack:
1 cup of skim milk
Try this high fiber diet plan for 4 weeks to lose weight quickly yet healthily.
