In This ArticleView AllIn This ArticleWhy This PlanFAQsFiber, Protein & Weight LossFoods to Focus OnWeek 1Week 2Week 3Week 4Week 5
In This ArticleView All
View All
In This Article
Why This Plan
FAQs
Fiber, Protein & Weight Loss
Foods to Focus On
Week 1
Week 2
Week 3
Week 4
Week 5
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Photo:MORGAN HUNT GLAZE; JEN CAUSEY; FRED HARDY
MORGAN HUNT GLAZE; JEN CAUSEY; FRED HARDY
In this 30-day high-protein, high-fiber meal plan, we prioritize two nutrients that can help facilitate weight loss. Both protein and fiber provide staying power to foods, which helps you stay energized and satiated between meals and snacks. In addition to its otherhealth benefits, a high-fiber diet can help promoteweight loss—even without other significant diet changes. Aside from delicious recipes, you’ll also find meal-prep tips at the beginning of each week. Check it out!
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Why This Meal Plan Is Great for You
If your goal is weight loss, eating more protein and fiber can help because these two nutrients can help you feel full for longer. Improvedsatietyhelps reduce impulse snacking and can help regulate the hormones that control our appetite. In this 30-day plan, each day provides an average of 98 grams of protein and 33 grams of fiber. Eating moreproteincan also help preserve muscle mass while promoting weight loss. We include a variety of proteins, from meat and poultry to fish, beans, lentils, soy and dairy, to provide a wide array of nutrients and flavors. We also include plenty of fiber, an important nutrient with an array of health benefits that most people are falling short on, with only 7% of adults in the United States reaching their daily fiber goals.Fiberis found in foods like whole grains, legumes, nuts, seeds and fruits and vegetables. It’s digested more slowly than other types of carbs, which helps keep us full between meals.
To promote weight loss, we set this plan at a lower calorie level of 1,500 calories per day. Becausecalorie needsvary based on individual needs, we also included modifications for 1,800 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsYes, absolutely. We provide many meal options throughout the 30 days. If there’s a meal you don’t like, feel free to repeat a different meal instead or browse more of ourhigh-fiber, high-protein recipes. For reference, we aimed for about 1,500 calories per day, a minimum of 85 grams of protein and 30 grams of fiber per day and a maximum of 2,300 milligrams of sodium per day.Definitely! You’ll find a variety of breakfast and lunch options throughout the 30 days, but if you prefer to eat the same thing for breakfast and lunch, that works. Feel free to choose your favorite and make it part of your routine. If you’re closely monitoring calories, protein, fiber and other nutrients, you may need to adjust a snack or two to meet your goals.We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Fiber is a type of indigestible carbohydrate found in whole grains, fruits, vegetables, nuts, seeds and legumes. It helps improve digestion, reduces the risk of type 2 diabetes, improves heart health and can support weight loss if that’s your goal. The Daily Value of fiber is 28 grams per day, but we opted to aim a little higher in this high-fiber meal plan, which supplies an average of 33 grams of fiber per day.
Frequently Asked Questions
Yes, absolutely. We provide many meal options throughout the 30 days. If there’s a meal you don’t like, feel free to repeat a different meal instead or browse more of ourhigh-fiber, high-protein recipes. For reference, we aimed for about 1,500 calories per day, a minimum of 85 grams of protein and 30 grams of fiber per day and a maximum of 2,300 milligrams of sodium per day.
Definitely! You’ll find a variety of breakfast and lunch options throughout the 30 days, but if you prefer to eat the same thing for breakfast and lunch, that works. Feel free to choose your favorite and make it part of your routine. If you’re closely monitoring calories, protein, fiber and other nutrients, you may need to adjust a snack or two to meet your goals.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Fiber is a type of indigestible carbohydrate found in whole grains, fruits, vegetables, nuts, seeds and legumes. It helps improve digestion, reduces the risk of type 2 diabetes, improves heart health and can support weight loss if that’s your goal. The Daily Value of fiber is 28 grams per day, but we opted to aim a little higher in this high-fiber meal plan, which supplies an average of 33 grams of fiber per day.
How Do Fiber and Protein Help with Weight Loss?
Protein and fiber can help promote weight loss—but how? Both of these nutrients help us feel full and provide more staying power, which means we’re less likely to feel hungry (and cranky) between meals. Fiber is broken down slowly, so it stays in our digestive system for longer and helps us feel full for longer as well.Soluble fiberalso forms short-chain fatty acids when it’s digested, which signals the release of appetite-regulating peptides.Protein, on the other hand, helps manage hunger hormones. When protein is digested, hormones that keep us full are released while the hunger-inducing hormone, ghrelin, is inhibited.If you’re trying to lose weight, focusing on these two nutrients can help.
High-Protein and High-Fiber Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Day 1
Sara Haas
Breakfast (372 calories)
A.M. Snack (192 calories)
Lunch (375 calories)
P.M. Snack (131 calories)
Dinner (460 calories)
Daily Totals:1,528 calories, 51g fat, 94g protein, 186g carbohydrate, 32g fiber, 1,403mg sodium
Make it 1,800 calories:Add 1 Tbsp. chopped walnuts to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Add 4 Tbsp. chopped walnuts to lunch and 1 servingBerry-Kefir Smoothieas an evening snack.
Day 2
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
Breakfast (327 calories)
A.M. Snack (62 calories)
Lunch (493 calories)
Dinner (500 calories)
Daily Totals:1,513 calories, 66g fat, 104g protein, 138g carbohydrate, 32g fiber, 1,821mg sodium
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. chopped walnuts to P.M. snack.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. chopped walnuts to P.M. snack.
Day 3
P.M. Snack (152 calories)
Dinner (463 calories)
Daily Totals:1,497 calories, 60g protein, 92g protein, 158g carbohydrate, 32g fiber, 1,727mg sodium
Day 4
Andrea Mathis
Breakfast (371 calories)
P.M. Snack (113 calories)
Dinner (482 calories)
Daily Totals:1,521 calories, 46g fat, 99g protein, 197g carbohydrate, 34g fiber, 1,364mg sodium
Make it 1,800 calories:Add 2 Tbsp. chopped walnuts to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 servingBerry-Kefir Smoothieas an evening snack.
Day 5
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely
A.M. Snack (184 calories)
P.M. Snack (98 calories)
Dinner (419 calories)
Meal-Prep Tip:Reserve two servingsSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beansto have for lunch on Days 6 and 7.
Daily Totals:1,521 calories, 53g fat, 106g protein, 163g carbohydrate, 31g fiber, 1,474mg sodium
Make it 1,800 calories:Add 1 servingBerry-Kefir Smoothieas an evening snack.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 6
A.M. Snack (275 calories)
Lunch (421 calories)
P.M. Snack (130 calories)
Dinner (368 calories)
Daily Totals:1,521 calories, 71g fat, 91g protein, 140g carbohydrate, 36g fiber, 1,581mg sodium
Day 7
A.M. Snack (152 calories)
Dinner (485 calories)
Daily Totals:1,514 calories, 60g fat, 105g protein, 146g carbohydrate, 33g fiber, 1,583mg sodium
Make it 1,800 calories:Add 2 Tbsp. natural peanut butter to breakfast and add 2 Tbsp. chopped walnuts to A.M. snack.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 8
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Breakfast (413 calories)
A.M. Snack (64 calories)
Lunch (347 calories)
Dinner (600 calories)
Daily Totals:1,522 calories, 68g fat, 106g protein, 126g carbohydrate, 31g fiber, 1,269mg sodium
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple to P.M. snack.
Make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 9
Breakfast (333 calories)
A.M. Snack (297 calories)
Lunch (393 calories)
Dinner (414 calories)
Daily Totals:1,525 calories, 55g fat, 106g protein, 155g carbohydrate, 34g fiber, 1,095mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto P.M. snack and ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 10
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
A.M. Snack (260 calories)
P.M. Snack (133 calories)
Dinner (398 calories)
Daily Totals:1,517 calories, 59g fat, 98g protein, 150g carbohydrate, 32g fiber, 1,428mg sodium
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 11
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
A.M. Snack (212 calories)
P.M. Snack (46 calories)
Dinner (535 calories)
Daily Totals:1,519 calories, 72g fat, 104g protein, 116g carbohydrate, 31g fiber, 1,321mg sodium
Make it 1,800 calories:Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and add 1 servingBerry-Kefir Smoothieas an evening snack.
Day 12
A.M. Snack (98 calories)
P.M. Snack (219 calories)
Dinner (394 calories)
Daily Totals:1,517 calories, 59g fat, 106g protein, 143g carbohydrate, 30g fiber, 1,837mg sodium
Make it 1,800 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Make it 2,000 calories:Add 1 medium apple to A.M. snack, 1 medium banana to lunch and 1 servingMassaged Kale Saladto dinner.
Day 13
A.M. Snack (131 calories)
P.M. Snack (157 calories)
Dinner (472 calories)
Daily Totals:1,519 calories, 48g fat, 107g protein, 179g carbohydrate, 35g fiber, 1,164mg sodium
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple as an evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium apple to lunch and 1 servingTraditional Greek Saladto dinner.
Day 14
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
A.M. Snack (219 calories)
P.M. Snack (160 calories)
Dinner (380 calories)
Daily Totals:1,519 calories, 62g fat, 114g protein, 179g carbohydrate, 35g fiber, 1,164mg sodium
Make it 2,000 calories:Add 1 medium apple to A.M. snack, ¼ cup unsalted dry-roasted almonds to lunch and 1 servingEverything Bagel Avocado Toastto dinner.
Day 15
Jacob Fob
Breakfast (319 calories)
A.M. Snack (168 calories)
Lunch (468 calories)
Dinner (433 calories)
Daily Totals:1,520 calories, 54g fat, 94g protein, 175g carbohydrate, 31g fiber, 1,296mg sodium
Make it 1,800 calories:Add 2 Tbsp. chopped walnuts at A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack
Day 16
Breakfast (367 calories)
Lunch (397 calories)
P.M. Snack (95 calories)
Dinner (401 calories)
Daily Totals:1,479 calories, 43g fat, 101g protein, 178g carbohydrate, 32g fiber, 1,894mg sodium
Make it 1,800 calories:Add 2 Tbsp. natural peanut butter to P.M. snack and add 1 medium banana as an evening snack.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack and add 1 medium banana with ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 17
Jacob Fox
A.M. Snack (141 calories)
Dinner (478 calories)
Daily Totals:1,514 calories, 47g fat, 98g protein, 184g carbohydrate, 31g fiber, 1,066mg sodium
Make it 1,800 calories:Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Add 2 Tbsp. sliced almonds to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 18
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
A.M. Snack (200 calories)
Dinner (426 calories)
Daily Totals:1,521 calories, 55g fat, 96g protein, 168g carbohydrate, 31g fiber, 1,585mg sodium
Make it 1,800 calories:Increase to 2 Tbsp. natural peanut butter at A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Increase to 2 Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 servingCucumber-Dill Ricotta Snack Jaras an evening snack.
Day 19
Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
P.M. Snack (59 calories)
Dinner (501 calories)
Meal-Prep Tip:Reserve four servingsHarira (Moroccan Tomato, Lentil & Beef Soup)to have for lunch on Days 20 through 23.
Daily Totals:1,516 calories, 57g fat, 99g protein, 157g carbohydrate, 31g fiber, 1,930mg sodium
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana as an evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 20
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
Lunch (318 calories)
P.M. Snack (192 calories)
Dinner (496 calories)
Daily Totals:1,513 calories, 50g fat, 91g protein, 182g carbohydrate, 34g fiber, 1,597mg sodium
Make it 2,000 calories:Add ¼ cup chopped walnuts to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 21
Dinner (524 calories)
Daily Totals:1,521 calories, 62g fat, 85g protein, 169g carbohydrate, 37g fiber, 1,860mg sodium
Make it 1,800 calories:Add 1 servingBerry-Kefir Smoothieto breakfast.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup chopped walnuts to A.M. snack.
Day 22
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
P.M. Snack (251 calories)
Daily Totals:1,504 calories, 59g fat, 95g protein, 162g carbohydrate, 33g fiber, 1,782mg sodium
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple to lunch.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium apple to lunch and add 1 servingCucumber-Dill Ricotta Snack Jaras an evening snack.
Day 23
Breakfast (316 calories)
A.M. Snack (258 calories)
Meal-Prep Tip: MakeOne-Pot Lentil & Vegetable Soup with Parmesanto have for lunch on Days 24 through 27.
Daily Totals:1,479 calories, 51g fat, 95g protein, 173g carbohydrate, 44g fiber, 2,167mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 24
Jason Donnelly
Lunch (306 calories)
P.M. Snack (193 calories)
Dinner (453 calories)
Daily Totals:1,487 calories, 58g fat, 95g protein, 154g carbohydrate, 36g fiber, 1,759mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 25
Charlotte and Johnny Autry
Dinner (470 calories)
Daily Totals:1,498 calories, 56g fat, 93g protein, 162g carbohydrate, 35g fiber, 1,707mg sodium
Day 26
Dinner (437 calories)
Evening Snack (98 calories)
Daily Totals:1,517 calories, 44g fat, 91g protein, 195g carbohydrate, 39g fiber, 1,970mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 4 Tbsp. chopped walnuts to A.M. snack.
Day 27
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Lunch (415 calories)
P.M. Snack (182 calories)
Dinner (378 calories)
Daily Totals:1,511 calories, 53g fat, 101g protein, 160g carbohydrate, 33g fiber, 1,918mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 medium banana as an evening snack.
Day 28
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Lunch (354 calories)
P.M. Snack (31 calories)
Dinner (522 calories)
Daily Totals:1,498 calories, 56g fat, 97g protein, 162g carbohydrate, 33g fiber, 1,526mg sodium
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple as an evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 29
Brie Passano
Breakfast (334 calories)
P.M. Snack (129 calories)
Dinner (458 calories)
Daily Totals:1,494 calories, 49g fat, 86g protein, 184g carbohydrate, 35g fiber, 1,913mg sodium
Day 30
P.M. Snack (230 calories)
Dinner (469 calories)
Daily Totals:1,519 calories, 56g fat, 85g protein, 181g carbohydrate, 31g fiber, 1,369mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020–2025.U.S. Food and Drug Administration.How to Understand and Use the Nutrition Facts Label.Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020–2025.U.S. Food and Drug Administration.How to Understand and Use the Nutrition Facts Label.Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020–2025.U.S. Food and Drug Administration.How to Understand and Use the Nutrition Facts Label.Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020–2025.
U.S. Food and Drug Administration.How to Understand and Use the Nutrition Facts Label.
Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
