High fibre foods

Fill up on fibre-rich foods with our latest seven-day, dietitian-designed meal plan

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Seven-day meal plan

It’s no secret that a high-fibre diet will do good things for your body. From controlling weight gain to keeping high cholesterol and heart disease in check, consuming enough dietary fibre is key to regulating your digestive system and fueling your body with good-for-you nutrients.

Some of high fibre food sources include beans and legumes, whole-wheat breads, oats and bran cereal and fruits and vegetables.

There is no one recommendation for the right amount of fibre to consume, but the range is from 25 g to 38 g (a smaller woman can aim for the lower number and an active man for the higher).

A couple of very important tips should be taken into account when starting to increase the fibre in your diet. Begin slowly and gradually – a high-fibre diet can cause bloating and intestinal gas, so you want to give your body a chance to get accustomed to the change. Once you’re consuming more fibre, it’s extremely important to drink plenty of fluids. A minimum of 8 -10 glasses of water a day should be your standard practice.

Use the drop-down menu below to access our seven-day, dietitian-designed meal plan and find tasty and nutritious ways to add more fibre to your diet.

How to use our meal plan
• Use the drop-down menu below to get your daily menu.
• Click on the week-long meal plan PDF to print your complete seven-day diet.

To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
Breakfast

• 2 pieces whole wheat toast
• 1 tsp. jam
• 1 c. skim milk
• 1 banana
Snack

• 1 orange
Lunch

Whole wheat pita sandwich:
• 1 whole wheat pita
• 2 tbsp hummus
• 1 cup Boston lettuce
• 3 slices cucumber
• ½ shredded carrot
• ¼ avocado
Snack

• 2 cups air-popped popcorn
Dinner

Green salad:
• 1 cup romaine lettuce
• 6-10 grape tomatoes
• 2 tbsp crumbled blue cheese
• 1 Tbsp salad dressing
Snack

• ½ cup frozen yogurt or ice cream

Daily fibre total: 33.2 g

Tuesday
Breakfast

• 1 cup yogurt
• 5 strawberries
• 1 toaster waffle
• 1 cup orange juice
Snack

• 1 cup banana chips
Lunch

• 1 carrot, cut into sticks
Snack

• 1 oz. cheddar cheese
• 4 whole-wheat crackers
Dinner

Arugula salad:
• 1 cup arugula leaves
• 6 sliced mushrooms
• ½ sliced pear
• 1 Tbsp balsamic salad dressing
• 4 ginger snaps

Daily fibre total: 38.4 g

Wednesday
Breakfast

• 1 cup high fibre cereal
• 1 cup skim milk
• 125 mL blueberries
Snack

• 1 cup fruit or flavoured yogurt
Lunch

Tuna arugula sandwich:
• 170 g light tuna
• ½ arugula
• 6 kalamata olives
• 2 slices French baguette
• 1 nectarine
Snack

• 1 apple
Dinner

• 4 whole-wheat crackers

Daily fibre total: 36.2 g

Thursday
Breakfast

• 2/3 cup oatmeal (quick-cooking oats)
• 1 tsp. brown sugar
• 1 cup skim milk
• 1 orange
Snack

• 1 pear
Lunch

• Leftover Quick curried lentil soup
• ½ lavash flatbread
• 2 celery stalks cut into sticks
• 1 plum
Snack

• 1 granola bar
Dinner

• Black bean quesadillas
Green salad:
• 1 cup Boston lettuce
• 6-10 grape tomatoes
• ½ diced cucumber
• ½ avocado

Daily fibre total: 40.2 g

Friday
Breakfast

• ½ whole-wheat bagel with 1 slice Swiss cheese
• 1 cup orange juice
• 1 cup tea
Snack

• 125 mL almonds
Lunch

• 1 carrot cut into sticks
• 1 cup skim milk
Snack

• 3 dried figs
Dinner

Green salad:
• 1 piece toasted garlic bread
• 1 cup mixed berries

Daily fibre total: 37.3 g

Saturday
Breakfast

• 1 cup milk
• 1 plum
Snack

• 1 apple
Lunch

Green salad:
• 1 cup lettuce
• 5 cherry tomatoes
• 1 oz feta cheese
Snack

• ¼ cup pumpkin seeds
• 1 cup yogurt
Dinner

• 5 strawberries
• 1 cup frozen yogurt

Daily fibre total: 43.6 g

Sunday
Breakfast

• 3 Buckwheat pancakes
• 1 tbsp maple syrup
• ½ cup blueberries
Snack

• 1 cup yogurt
• ½ cup roasted almonds
Lunch

Fruit salad with cottage cheese:
• 1 cup cottage cheese
• ½ banana
• 5 strawberries sliced
• ½ apple
• ¼ cup walnuts
• 1 whole-wheat bagel
Snack

Dinner

• 10 tortilla chips

Daily fibre total: 37.5 g

Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu