High fiber meal plan: 7 days at about 42 g of fiber a day, from beans, oats and real food

Most American adults eat well under the 25 to 38 grams of fiber a day they're told to aim for, and the usual fix (a bran cereal and a fiber bar) gets old fast. This week gets there with food you'd want to eat anyway: overnight oats with chia and raspberries, a pot of turkey and two-bean chili, a lentil and vegetable soup, whole-wheat bread and pasta, brown rice, quinoa, fruit and nuts. You cook two batches on Sunday and the rest are quick breakfasts and simple dinners. Every day lands between about 37 and 47 grams of fiber (about 42 on average) and 1,430 to 1,900 calories, which we worked out from USDA nutrient values for the exact portions listed. The fiber count for each meal is in brackets so you can see where it comes from. If you eat much less fiber today, read the first prep tip before you start: going from 15 grams to 40 overnight is how people end up bloated and give up.

For: Adults who want more fiber from everyday meals, without bran cereal, supplements or eating beans three times a day · ~1650 cal/day · ~103 g protein/day

Want a week like this fitted to you? Tell Cado you want more fiber, plus anything you don't eat (no turkey, no salmon, not a fan of lentils), and it picks recipes that fit, swaps ingredients in any recipe on request, and turns the week into one grocery list sorted by aisle that you can send to Instacart. When it's time to cook the Sunday chili, say "Hey Cado" for the next step or a timer, hands-free.

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The plan

Day 1

BreakfastOvernight oats jar: ½ cup rolled oats, 1 tbsp chia seeds, ½ cup milk, ¼ cup plain Greek yogurt and ½ cup frozen raspberries (about 11 g fiber)346 cal · 19 g protein
LunchWhole-wheat pita with 3 tbsp hummus, cucumber and tomato, plus 2 hard-boiled eggs (about 7 g fiber)448 cal · 23 g protein
DinnerTurkey and two-bean chili (a quarter of the pot, about 2 cups) over ½ cup brown rice with 2 tbsp shredded cheddar (about 19 g fiber)636 cal · 44 g protein
SnackAn apple with 1 tbsp peanut butter (about 5 g fiber)190 cal · 4 g protein

Day 2

Breakfast2 slices whole-wheat toast with 2 tbsp peanut butter and a sliced banana (about 9 g fiber)458 cal · 16 g protein
LunchLeftover chili spooned over a baked sweet potato (about 21 g fiber)558 cal · 40 g protein
Dinner5 oz roasted salmon with ¾ cup quinoa and 1 cup roasted Brussels sprouts (about 8 g fiber)600 cal · 41 g protein
Snack6 oz plain Greek yogurt with half a pear, sliced, and about 12 almonds (about 5 g fiber)232 cal · 21 g protein

Day 3

BreakfastOvernight oats jar: ½ cup rolled oats, 1 tbsp chia seeds, ½ cup milk, ¼ cup plain Greek yogurt and ½ cup frozen raspberries (about 11 g fiber)346 cal · 19 g protein
LunchChickpea quinoa salad: ¾ cup quinoa, ½ cup chickpeas, cucumber, tomato, a handful of spinach, 1 oz feta, olive oil and lemon (about 12 g fiber)465 cal · 19 g protein
DinnerLentil and vegetable soup (about 1½ cups) with a slice of whole-wheat toast melted with cheddar (about 15 g fiber)388 cal · 22 g protein
Snack6 oz plain Greek yogurt with ½ cup blueberries and 2 tbsp chopped walnuts (about 3 g fiber)234 cal · 20 g protein

Day 4

Breakfast2 eggs scrambled with a handful of spinach and 2 tbsp cheddar, on 2 slices whole-wheat toast (about 5 g fiber)380 cal · 25 g protein
LunchLentil soup with a whole-wheat grilled cheese (2 slices, 1 oz cheddar) (about 17 g fiber)497 cal · 28 g protein
DinnerWhole-wheat spaghetti (1½ cups cooked) with ½ cup marinara, 4 oz sliced chicken breast and 1 cup broccoli (about 14 g fiber)626 cal · 51 g protein
Snack2 tbsp hummus with about 10 baby carrots (about 4 g fiber)112 cal · 3 g protein

Day 5

BreakfastOvernight oats jar: ½ cup rolled oats, 1 tbsp chia seeds, ½ cup milk, ¼ cup plain Greek yogurt and ½ cup frozen raspberries (about 11 g fiber)346 cal · 19 g protein
LunchChicken and black bean wrap: whole-wheat tortilla, 3 oz chicken, ½ cup black beans, 2 tbsp salsa, 2 tbsp cheddar (about 12 g fiber)447 cal · 42 g protein
DinnerTurkey and two-bean chili from the freezer over ½ cup brown rice with 2 tbsp cheddar (about 19 g fiber)636 cal · 44 g protein
SnackAn apple with 1 tbsp peanut butter (about 5 g fiber)190 cal · 4 g protein

Day 6

Breakfast2 slices whole-wheat toast with ¼ avocado, mashed, and 2 hard-boiled eggs (about 7 g fiber)396 cal · 22 g protein
LunchLentil soup from the freezer with a slice of whole-wheat cheese toast (about 15 g fiber)388 cal · 22 g protein
Dinner5 oz sheet-pan salmon with a baked sweet potato and 1 cup roasted broccoli (about 9 g fiber)534 cal · 37 g protein
Snack1 oz almonds and 3 prunes (about 6 g fiber)229 cal · 7 g protein

Day 7

BreakfastHot oatmeal: ½ cup rolled oats cooked in 1 cup milk, topped with a sliced banana, 1 tbsp chia seeds and 2 tbsp walnuts (about 12 g fiber)526 cal · 19 g protein
LunchThe last bowl of chili over ½ cup brown rice (about 19 g fiber)579 cal · 40 g protein
DinnerChicken and edamame stir-fry: 4 oz chicken, ½ cup shelled edamame, broccoli and red pepper over ¾ cup brown rice (about 10 g fiber)566 cal · 51 g protein
Snack6 oz plain Greek yogurt with ½ cup blueberries and about 12 almonds (about 4 g fiber)224 cal · 21 g protein

Grocery list

Produce

Apples, 2
Pear, 1
Bananas, 2
Blueberries, 1 pint (or a bag of frozen)
Avocado, 1 small
Sweet potatoes, 2 medium
Broccoli, 2 crowns (or two 12-oz bags of frozen florets)
Brussels sprouts, one 12-oz bag
Red bell peppers, 2
Yellow onions, 2
Garlic, 1 head
Carrots, a 1-lb bag (2 for the soup, the rest as sticks)
Baby spinach, one 5-oz box
Cucumber, 1
Tomatoes, 2
Lemon, 1

Meat and fish

93% lean ground turkey, 1 lb
Boneless skinless chicken breasts, about 1 lb
Salmon fillets, two 6-oz pieces

Dairy and eggs

Plain Greek yogurt, one 32-oz tub
Milk, 1 quart
Eggs, ½ dozen
Cheddar, an 8-oz block
Crumbled feta, 4 oz

Bread and grains

Whole-wheat bread, 1 loaf
Whole-wheat pitas, 1 pack
Whole-wheat tortillas, 1 pack
Rolled oats, 1 canister
Brown rice, 1 cup dry
Quinoa, ½ cup dry
Whole-wheat spaghetti, 1 box (you need about 3 oz dry)

Canned and dry goods

Black beans, two 15-oz cans
Kidney beans, one 15-oz can
Chickpeas, one 15-oz can
Dried brown or green lentils, 1 cup
Crushed tomatoes, one 28-oz can
Diced tomatoes, one 14.5-oz can
Marinara sauce, 1 jar
Salsa, 1 jar
Hummus, one 10-oz tub
Peanut butter, 1 jar

Nuts, seeds and dried fruit

Chia seeds, 1 small bag
Almonds, about 2 oz
Walnuts, about 1 oz
Prunes, 1 small bag

Frozen

Raspberries, unsweetened, one 10- to 12-oz bag
Shelled edamame, 1 bag

Pantry

Olive oil
Chili powder
Ground cumin
Salt and pepper

Prep tips

Go slowly if you're starting from a low-fiber diet. A sudden jump is what causes gas and bloating, so for the first few days eat half portions of the chili and soup (fill the rest of the bowl with rice or extra vegetables) and drink more water than usual, since fiber works best with plenty of fluid. Most people adjust within a week or two.
Sunday, make the chili: brown 1 lb ground turkey in 1 tbsp olive oil with 1 diced onion, 1 diced red pepper and 3 cloves of garlic, stir in 2 tbsp chili powder and 1 tbsp cumin, then add the 28-oz can of crushed tomatoes, 1 can each of drained black and kidney beans, and a splash of water. Simmer 30 minutes. That's four bowls: Day 1 dinner and Day 2 lunch, then freeze two for Days 5 and 7 (cooked leftovers keep 3 to 4 days in the fridge, so freeze anything you won't eat by Day 4).
Also on Sunday, make the soup: soften 1 diced onion, 2 diced carrots and 2 cloves of garlic in 1 tbsp olive oil, add 2 tsp cumin, 1 cup rinsed dried lentils, the can of diced tomatoes and about 5 cups of water. Simmer 25 to 30 minutes until the lentils are tender, stir in two big handfuls of spinach and 1 tbsp lemon juice. Four bowls: Days 3 and 4, then freeze one for Day 6 and one for next week.
Batch the grains and breakfasts: cook 1 cup dry brown rice and ½ cup dry quinoa, and set up three overnight-oats jars (Days 1, 3 and 5; make the Day 3 and 5 jars the night before if you like them less soft). Hard-boil 4 eggs for Days 1 and 6.
Move a frozen chili to the fridge the night before Day 5 and the other the night before Day 7, and the frozen soup the night before Day 6.
You'll have about 1 cup each of black beans and chickpeas left over. Throw them into the Day 4 eggs, a salad or the stir-fry; they add fiber on top of the numbers here.
Cook chicken to 165°F and salmon to 145°F. Roast the Brussels sprouts and broccoli at 425°F for 20 to 25 minutes, tossed with a little olive oil and salt.

Questions

How much fiber should I eat a day?

The usual U.S. target is about 14 grams for every 1,000 calories you eat, which works out to roughly 25 grams a day for adult women and 38 grams for adult men under 50 (a little less after 50). This plan averages about 42 grams, so it's on the generous side. If that's far more than you eat now, build up over a week or two rather than starting at the top.

What foods are highest in fiber?

Beans and lentils lead: half a cup of cooked lentils has about 8 grams and half a cup of black beans about 7.5. Raspberries have about 8 grams per cup, a medium pear about 5.5, a tablespoon of chia seeds about 4, half a cup of dry oats about 4, and a cup of cooked broccoli about 5. Swapping white grains for whole ones helps too: a cup of cooked brown rice has about 3 grams versus well under 1 for white rice. These figures are from USDA nutrient data.

Can I get enough fiber without eating beans every day?

Yes, but it's harder. In this plan beans and lentils show up at lunch or dinner most days because they're the biggest single source. On a bean-free day, lean on oats with chia, raspberries or pears, whole-wheat bread and pasta, nuts and plenty of vegetables, and expect to land closer to 25 to 30 grams.

Why do I feel bloated when I eat more fiber?

Gut bacteria ferment some kinds of fiber and make gas, and a sudden increase gives them a lot more to work with. Add fiber gradually over a couple of weeks, spread it across meals instead of one huge bowl, and drink enough water. If bloating or pain doesn't settle, talk to your doctor.

Is a high fiber diet good for weight loss?

High-fiber foods tend to be filling for the calories, which is why many people find it easier to eat less on a plan like this. This week runs about 1,430 to 1,900 calories a day; if you need more, add a slice of toast with peanut butter, a bigger portion of rice or an extra snack. It isn't designed as a weight-loss program.

Fiber, calories and protein are estimates calculated from USDA nutrient values (SR Legacy) for the portions listed; brands, especially breads, tortillas and yogurt, vary. This is a general eating plan, not medical advice. If you have IBS, Crohn's disease, a history of bowel obstruction, diverticulitis, or you've been told to follow a low-fiber or low-residue diet, check with your doctor or a registered dietitian before eating more fiber.

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