Previously, we discussed nature's Ozempic - fibre! And why most of us aren't getting nearly enough of it, and how to actually fix that. If you missed it, go back and read it - it's worth your time.
But like with everything nutrition related, it's easier said than done. So I'm sharing a sample meal plan with three meals totaling roughly 1,800 calories, 150g protein, and ~50g of fibre. Need fewer calories? Pull back on the carbs. Need more? Add a snack.
This meal plan is flexible and these recipes are meant to be used as inspiration, not a rigid prescription. I hope this shows you that eating a higher fibre diet isn't just doable, but it can be tasty as well.
Breakfast: Creamy Overnight Oats
Oats are one of the best sources of beta-glucan, a soluble fibre that slows digestion and keeps you full for hours. Add chia and flax for an extra hit of fibre and healthy fat, raspberries for natural sweetness and even more fibre, and 25g of whey isolate to anchor the protein. This breakfast is doing a lot of work and it actually tastes good. 50g rolled oats (½ cup) 10g chia seeds (1 tbsp) 10g ground flaxseed (1 tbsp) 100g nonfat Greek yogurt (⅓ cup) 160ml unsweetened almond milk (⅔ cup) 25g whey isolate (1 scoop) 100g raspberries (¾ cup) 538 cal | P: 47g | C: 58g | F: 13g | Fibre: 18g
Lunch: Mediterranean Wrap
The tortilla alone gives you 9g of fibre before you've added a single ingredient. From there, chicken breast keeps protein high without running up the fat, hummus adds creaminess and a little extra fibre, and feta brings enough flavour that you won't miss a heavier sauce. Simple to build, easy to meal prep, and genuinely something you'll look forward to eating.
1 whole wheat tortilla 113g cooked chicken breast (4oz) 20g feta cheese (2 tbsp) 28g hummus (2 tbsp) Romaine, diced cucumber, chopped tomato, sliced red onion to taste 1 medium apple (on the side) 511 cal | P: 45g | C: 50g | F: 16g | Fibre: 15g
Dinner: Chipotle (But Better)
Quinoa brings complete protein and fibre in one shot. Black beans stack on top with even more fibre and a solid hit of plant-based protein. Ground beef keeps it satisfying and macro-friendly, and avocado rounds it out with healthy fat. This bowl hits every target and tastes like a cheat meal (it isn't). 150g cooked quinoa (¾ cup) 120g canned black beans, rinsed (½ cup) 150g cooked ground beef (5oz) 100g peppers and onions, cooked (⅔ cup) 30g avocado (2 tbsp) 753 cal | P: 57g | C: 72g | F: 27g | Fibre: 19g Daily total: 1,802 cal | P: 149g | C: 180g | F: 56g | Fibre: 52g
Three meals, ~1,800 calories, 150g of protein, and 50g+ fibre. No strange ingredients, no complicated prep, no reason it can't fit into a real week of eating.
Swap proteins, rotate your vegetables, find what your gut tolerates and what you genuinely enjoy eating. The goal isn't to follow this plan perfectly; it's to give you an idea of how doable it is to hit your fibre target without making food miserable. And if you need some more inspiration, here are some underrated high fibre foods:
High fibre cereal (14g per ¾ cup)
Artichokes (10g per medium artichoke)
Broccoli (5g per 1 cup)
Edamame (8g per 1 cup)
Green peas (8g per 1 cup)
Lentils (8g per ½ cup cooked)
Nature's Ozempic can be on your plate - it's up to you.
N/B- these are just sugggestions to give you an idea and are not exhaustive.
Happy weekend! 🙌