7-Day High-Fiber Meal Plans

• 1/2 cup steel-cut oats
• 1 cup water
• 1/2 cup low-fat milk
• 1/2 cup fresh raspberries
• 1/4 cup blueberries
• 1 tbsp ground flaxseed
• 1 tsp honey
• 1/4 tsp cinnamon

Instructions: Cook oats in water for 10 minutes. Add milk and simmer 5 more minutes. Top with berries, flaxseed, honey, and cinnamon.

• 3/4 cup cooked quinoa
• 3/4 cup black beans
• 1/2 cup corn kernels
• 1/2 bell pepper, diced
• 1/4 avocado, diced
• 2 tbsp red onion, diced
• 2 cups mixed greens
• 2 tbsp lime juice
• 1 tbsp olive oil
• 1/2 tsp cumin
• Salt and pepper to taste

Instructions: Mix quinoa, beans, vegetables, and seasonings. Serve over mixed greens with lime-olive oil dressing.

• 1 cup red lentils
• 1 can coconut milk (light)
• 1 cup vegetable broth
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 tsp turmeric
• 1 cup spinach
• 3/4 cup cooked brown rice
• Salt to taste

Instructions: Sauté onion and garlic. Add spices, lentils, coconut milk, and broth. Simmer 20 minutes until thick. Stir in spinach. Serve over brown rice.

1 medium apple (with skin) + 2 tbsp natural almond butter

3 tbsp chia seeds + 1/2 cup almond milk + 1 tsp vanilla + 1 tsp maple syrup (prepare night before)