Your Free 7-Day High-Fiber Meal Plan
21 simple, real-food meals that add up to about 30 g of fiber a day. Print it, stick it on the fridge, and the week is planned.
Send Me the Free Plan →Free · Email only · Instant download
Everything fits on two printable pages
The printable week
Breakfast, lunch and dinner for all 7 days, with the fiber in each meal.
Portions that add up
Exactly what goes in each meal so every day lands around 30 g.
Shopping list + tips
One grocery list, easy swaps, and how to add fiber without the bloat.
Why fiber is worth planning for
- Most adults need about 25 to 38 g of fiber a day, and most of us eat far less.
- Fiber-rich meals are bulky and slow to digest, so they help you feel full on fewer calories.
- It supports regular digestion and steadier energy after meals.
- You don’t need powders. Oats, beans, lentils, berries and veggies do the work.
Free · Email only · Instant download
From Coach Luke
NASM-certified trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years helping busy adults eat better and get stronger. Real advice, no gimmicks.
Quick answers
Is it really free?
Yes. Enter your email and the PDF is yours to download and print right away.
I barely eat fiber now. Is 30 g too much?
Go slowly. Start with the breakfasts for a week, then add lunches and dinners, and drink water with meals. The plan explains how.
I’m vegetarian. Will it work?
Easily. The plan is already bean- and lentil-heavy. Swap the shrimp, cod and pork for tofu, tempeh or extra beans.
Do I need special foods?
No. Everything is from a regular grocery store, and the shopping list is on page 2.
Get your plan and start this week
Enter your email and download it instantly.
Send Me the Free Plan →Free · Email only · Instant download
General wellness information, not medical advice. If you have a digestive condition such as IBS or IBD, are pregnant, or take medication, check with your doctor or a registered dietitian before changing how much fiber you eat. By signing up you’ll also get my emails with simple health and fitness tips. Unsubscribe anytime.