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7 High-Protein Breakfasts That Keep You Full Until Lunch
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Free meal plan · 12 printable pages
7-Day High-Fiber Meal Plan
A simple week of real-food breakfasts, lunches and dinners with about 30 grams of fiber a day. A shopping list, eight swap-in recipes and a 7-day tracker.
Get the free meal plan
What’s inside
Most adults need about 25 to 38 grams of fiber a day, and most of us eat far less. Jumping straight to 30 grams can leave you bloated, so this plan builds it with real food and plenty of water.
You get the whole week on one page, the portions for every meal, eight swap-in recipes from the site, one shopping list and a tracker for fiber, water and how your stomach feels.
- More fiber, no balloon bellyHow to add it without the bloat
- The week at a glanceSeven days at about 30 g a day
- Monday and TuesdayStarting with raspberry chia oats
- Wednesday and ThursdayAvocado and white bean toast and more
- Friday and SaturdayA berry flax smoothie and easy dinners
- SundayChia berry pudding and a lentil lunch
- Eight swap-in recipesFrom the site, 8 g of fiber or more each
- Shop onceOne shopping list for the week
- Your 7-day trackerFiber, water and how your stomach felt
A look at the pages
Who it’s for
- You know you should eat more fiber but don't know where to start
- More fiber has left you bloated before
- You want real food, not powders
- You like a full week planned for you
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free meal planEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
Read the articles behind it
- How to Eat More Fiber Without Feeling Like You Swallowed a Balloon
- Greek Chickpea Salad (Make-Ahead, 12 g Fiber)
- Meal Prep Turkey Taco Bowls (4 Lunches, 42 g Protein Each, Under 30 Minutes)
- Chicken Burrito Bowls (Chipotle-Style, 59 g Protein)
- Protein Overnight Oats, 5 Ways (27 g Protein, No Powder)
- Chicken and Quinoa Mason Jar Salads (4 Lunches, 58 g Protein)
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