Fiber is a nutrition rock star with somepretty amazing health benefits.
So if fiber can do all that, why are 95% of Americansstillnot getting enough?
Planning out your meals and snacks each week to meet the recommended amount of fiber can be a challenge.
Eating too much fiber, too quickly can lead to stomach cramping.
Not sure if this is the plan for you?
olive oil or coat pan with a thin layer of cooking spray (1-second spray)
2 Tbsp.
pico de gallo or salsa
2 Tbsp.
Top with hot sauce, if desired.
Toast until the cheese begins to brown and melt.
Top with other slice of toast.
honey
Cook oats and top with raspberries, honey and a pinch of cinnamon.
each olive oil and red-wine vinegar and a pinch each of salt and pepper.
goat cheese
5 dried figs, coarsely chopped
2 tsp.
honey
Spread baguette with cheese.
Top with figs and honey.
2 cups mixed greens topped with 1 Tbsp.
roasted salmon, coated with a thin layer of olive-oil cooking spray and seasoned with 1/4 tsp.
olive oil and roasted, seasoned with 1/4 tsp.
Top with hot sauce, if desired.
Lunch(483 calories, 16 grams fiber)
Veggie Wrap
1 8-inch whole-wheat tortilla
3 Tbsp.
Cheddar cheese
Spread tortillas with hummus and avocado.
Layer on veggies and cheese.
pine nuts
1/2 cup shredded mozzarella cheese
2 Tbsp.
chopped fresh basil or 2 tsp.
balsamic vinegar
Brush each tortilla with 1 tsp.
Top with tomato, onion and cheese.
Toast until cheese begins to melt.
Top with basil and balsamic.
Day 6
Meal Prep Tip:Cook an extra 5 oz.
of chicken tonight to have for dinner on Day 7. goat cheese, crumbled
2 Tbsp.
slivered almonds
Dressing: Combine 1 Tbsp.
each olive oil and balsamic vinegar, 1 tsp.
honey and a pinch each of salt and pepper.
Combine salad ingredients and top with dressing.
Try EatingWell’sCaesar Dressingor one of our other delicioussalad dressings.
Quick Toaster-Oven Pizza
5 thin slices tomato
3 thin slices red onion
2 tsp.
pine nuts
1/4 cup shredded mozzarella cheese
1 Tbsp.
chopped fresh basil or 1 tsp.
dried basil
Brush tortilla with 1 tsp.
Top with tomato, onion, pine nuts and cheese.
Toast until cheese begins to melt.
2 cups mixed greens topped with 1 Tbsp.
each olive oil & balsamic vinegar.
Dinner(560 calories, 4 grams fiber)
Chicken Caesar Salad
5 oz.
cooked chicken, chopped
6 cherry tomatoes, halved
2 Tbsp.
grated Parmesan cheese
Combine salad ingredients and top with 2 Tbsp.
Caesar dressing, cheese and freshly ground pepper.
2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted and drizzled with 1 tsp.
olive oil each
Note:This meal plan is controlled for calories, fiber and sodium.
