7-Day High-Fiber Meal Plan If You Always Feel Constipated, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsTips for ConstipationFoods to Focus OnHow to Meal-Prep Your WeekDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

Frequently Asked Questions

Tips for Constipation

Foods to Focus On

How to Meal-Prep Your Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto:EatingWellFeeling backed up? You’re not alone. Constipation impacts about 16 out of 100 adults in the U.S.While occasional bouts of constipation can be expected if you suddenly change up your eating routine or aretraveling, chronic constipation often requires more of an intervention.Chronic constipation is defined as having infrequent stool, difficult stool passage or both for at least three months.If you believe you have chronic constipation, it’s helpful to check in with your medical provider. Medications andcertain conditionslike diabetes, hypothyroidism and irritable bowel syndrome can all cause constipation. Of course, diet and lifestyle factors, like not getting enough fiber and fluids, can also increase the incidence of constipation.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 YouIn this seven-day meal plan, we map out a week of high-fiber meals and snacks tailored to help relieve chronic constipation. Each day provides at least 34 grams of fiber, an important nutrient for gut health. Fiber is a type of indigestible carbohydrate that helps both soften and bulk up stools, which helps relieve constipation. While fiber deservedly gets a lot of fanfare,hydrationis also essential. On average, the daily recommendation of water intake is 3.7 liters for men ages 19 to 30 and 2.7 liters for women in the same age range.While most hydration comes from fluids, like water, some foods, especially cucumbers, strawberries and watermelon,can also aid hydration. Ensuring you’re properly hydrated is particularly important if you plan to increase your fiber intake. That’s because eating plenty of fiber but skimping on water can also increase the risk of constipation.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. 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.As with all meal plans, remember that it’s only a framework for a healthy high-fiber plan. If there’s a substitution you prefer, feel free to make the swap. If your current routine is low in fiber, slowly increasing your fiber is helpful to avoid GI discomfort.Frequently Asked QuestionsWe 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.What Happens to Your Body When You Eat Too Much FiberStrategies to Reduce ConstipationEat more fiber:Upping your fiber intakebenefits your overall health, including reducing the incidence of constipation. And unfortunately, 91% to 95% of adults don’t reach their daily fiber goal of 28 to 34 grams daily.Easy ways to add more fiberto your meals include snacking on fruits and nuts.Hydrate:If you struggle to drink enough water, carrying areusable water bottleeverywhere can make the job easier. Plus, it helps the environment!Exercise:Regularphysical activitysuch as walking, running or strength training can help get your bathroom routine back on track.Talk to your health care provider:Certain conditions and some medications can increase the risk of constipation. That’s why checking in with your medical team is important to discuss iflaxative supplementsare right for you.High-Fiber Foods to Focus OnFruits, especially fruit with skin and seeds, such as berries, kiwis, apples and pearsVegetablessuch as broccoli, cauliflower, cabbage, artichokes, potato and leafy greensWhole grains, like bulgur, oats, brown rice, whole wheat, teff, farro, sorghum and buckwheatNuts, including natural nut buttersSeeds, particularlychia, flax, pumpkin and hempLegumes such asbeans, lentils and edamameHow to Meal-Prep Your Week of MealsMakeQuinoa & Chia Oatmeal Mixto have for breakfast throughout the week.Prepare20-Minute White Bean Soupto have for lunch on Days 2 through 5.Day 1Photographer: Rachel Marek, Food stylist: Lauren McAnellyBreakfast (316 calories)1 servingBlackberry SmoothieA.M. Snack (131 calories)1 large pearLunch (401 calories)1 servingBell Pepper & Feta Chickpea SaladP.M. Snack (219 calories)1 servingCottage Cheese Snack JarDinner (450 calories)1 servingLemon-Herb Salmon with Caponata & FarroDaily Totals:1,518 calories, 51g fat, 84g protein, 191g carbohydrate, 40g fiber, 1,225mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 servingEverything Bagel Avocado Toastto lunch and 1 medium apple to P.M. snack.Day 2Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina DaleyBreakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat plain kefirA.M. Snack (101 calories)1 servingEdamame with Aleppo PepperLunch (383 calories)1 serving20-Minute White Bean Soup1 (5-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberriesP.M. Snack (252 calories)1 medium apple1½ Tbsp. natural peanut butterDinner (474 calories)1 servingChicken & Spinach Salad with Creamy Feta Dressing1-oz. slice whole-wheat baguetteDaily Totals:1,516 calories, 49g fat, 92g protein, 181g carbohydrate, 36g fiber, 1,737mg sodiumMake it 2,000 calories:Add 1 large pear to breakfast, increase to 2 servingsEdamame with Aleppo Pepperat A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 3Fred HardyBreakfast (316 calories)1 servingBlackberry SmoothieA.M. Snack (177 calories)1 medium orange15 unsalted dry-roasted almondsLunch (383 calories)1 serving20-Minute White Bean Soup1 (5-oz.) container low-fat plain strained yogurt¼ cup blueberriesP.M. Snack (219 calories)1 servingCottage Cheese Snack JarDinner (415 calories)1 servingSpinach-Mushroom Frittata with Avocado SaladDaily Totals:1,511 calories, 57g fat, 85g protein, 176g carbohydrate, 39g fiber, 1,405mg sodiumMake it 2,000 calories:Add 1 servingPeanut Butter-Banana English Muffinto breakfast and add 3 Tbsp. chopped walnuts to the yogurt at lunch.Day 4Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (383 calories)1 serving20-Minute White Bean Soup1 (5-oz.) container low-fat plain strained yogurt¼ cup blueberriesP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (535 calories)1 servingChicken Tacos with Brussels SproutsDaily Totals:1,510 calories, 62g fat, 80g protein, 169g carbohydrate, 34g fiber, 1,541mg sodiumMake it 2,000 calories:Add 1 medium apple to breakfast, add ¼ cup unsalted dry-roasted pistachios to A.M. snack and add 1 servingAvocado & Corn Saladto dinner.Day 5Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia BaylessBreakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat plain kefirA.M. Snack (101 calories)1 servingEdamame with Aleppo PepperLunch (383 calories)1 serving20-Minute White Bean Soup1 (5-oz.) container low-fat plain strained yogurt¼ cup blueberriesP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (496 calories)1 servingOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & FetaMeal-Prep Tip:Reserve 2 servingsOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Fetato have for lunch on Days 6 and 7.Daily Totals:1,492 calories, 61g fat, 77g protein, 173g carbohydrate, 38g fiber, 1,263mg sodiumMake it 2,000 calories:Add 1 medium apple to breakfast, increase to 2 servingsEdamame with Aleppo Pepperat A.M. snack, add 1 Tbsp. chopped walnuts to the yogurt at lunch, add 1 servingSimple Cabbage Saladto dinner, and add ¼ cup hummus with 1 cup sliced bell pepper as an evening snack.Day 6Breakfast (316 calories)1 servingBlackberry SmoothieA.M. Snack (35 calories)1 clementineLunch (496 calories)1 servingOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & FetaP.M. Snack (219 calories)1 servingCottage Cheese Snack JarDinner (436 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsDaily Totals:1,502 calories, 58g fat, 84g protein, 175g carbohydrate, 35g fiber, 1,333mg sodiumMake it 2,000 calories:Add 1 servingPeanut Butter-Banana English Muffinto breakfast and add 20 unsalted dry-roasted almonds to A.M. snack.Day 7Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat plain kefirA.M. Snack (95 calories)1 medium appleLunch (496 calories)1 servingOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & FetaP.M. Snack (62 calories)1 medium orangeDinner (535 calories)1 servingChopped Chicken & Sweet Potato SaladDaily Totals:1,493 calories, 62g fat, 72g protein, 178g carbohydrate, 35g fiber, 1,121mg sodiumMake it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 3 Tbsp. hummus with 1 cup sliced bell pepper as an evening snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Gray JR.What is chronic constipation? Definition and diagnosis.Can J Gastroenterol. 2011;25 Suppl B(Suppl B):7B-10B.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.Water.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.

Photo:EatingWell

a collage featuring recipes part of the 7-Day High-Fiber Meal Plan If You Always Feel Constipated

EatingWell

Feeling backed up? You’re not alone. Constipation impacts about 16 out of 100 adults in the U.S.While occasional bouts of constipation can be expected if you suddenly change up your eating routine or aretraveling, chronic constipation often requires more of an intervention.Chronic constipation is defined as having infrequent stool, difficult stool passage or both for at least three months.If you believe you have chronic constipation, it’s helpful to check in with your medical provider. Medications andcertain conditionslike diabetes, hypothyroidism and irritable bowel syndrome can all cause constipation. Of course, diet and lifestyle factors, like not getting enough fiber and fluids, can also increase the incidence of constipation.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 YouIn this seven-day meal plan, we map out a week of high-fiber meals and snacks tailored to help relieve chronic constipation. Each day provides at least 34 grams of fiber, an important nutrient for gut health. Fiber is a type of indigestible carbohydrate that helps both soften and bulk up stools, which helps relieve constipation. While fiber deservedly gets a lot of fanfare,hydrationis also essential. On average, the daily recommendation of water intake is 3.7 liters for men ages 19 to 30 and 2.7 liters for women in the same age range.While most hydration comes from fluids, like water, some foods, especially cucumbers, strawberries and watermelon,can also aid hydration. Ensuring you’re properly hydrated is particularly important if you plan to increase your fiber intake. That’s because eating plenty of fiber but skimping on water can also increase the risk of constipation.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. 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.As with all meal plans, remember that it’s only a framework for a healthy high-fiber plan. If there’s a substitution you prefer, feel free to make the swap. If your current routine is low in fiber, slowly increasing your fiber is helpful to avoid GI discomfort.Frequently Asked QuestionsWe 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.What Happens to Your Body When You Eat Too Much FiberStrategies to Reduce ConstipationEat more fiber:Upping your fiber intakebenefits your overall health, including reducing the incidence of constipation. And unfortunately, 91% to 95% of adults don’t reach their daily fiber goal of 28 to 34 grams daily.Easy ways to add more fiberto your meals include snacking on fruits and nuts.Hydrate:If you struggle to drink enough water, carrying areusable water bottleeverywhere can make the job easier. Plus, it helps the environment!Exercise:Regularphysical activitysuch as walking, running or strength training can help get your bathroom routine back on track.Talk to your health care provider:Certain conditions and some medications can increase the risk of constipation. That’s why checking in with your medical team is important to discuss iflaxative supplementsare right for you.High-Fiber Foods to Focus OnFruits, especially fruit with skin and seeds, such as berries, kiwis, apples and pearsVegetablessuch as broccoli, cauliflower, cabbage, artichokes, potato and leafy greensWhole grains, like bulgur, oats, brown rice, whole wheat, teff, farro, sorghum and buckwheatNuts, including natural nut buttersSeeds, particularlychia, flax, pumpkin and hempLegumes such asbeans, lentils and edamameHow to Meal-Prep Your Week of MealsMakeQuinoa & Chia Oatmeal Mixto have for breakfast throughout the week.Prepare20-Minute White Bean Soupto have for lunch on Days 2 through 5.Day 1Photographer: Rachel Marek, Food stylist: Lauren McAnellyBreakfast (316 calories)1 servingBlackberry SmoothieA.M. Snack (131 calories)1 large pearLunch (401 calories)1 servingBell Pepper & Feta Chickpea SaladP.M. Snack (219 calories)1 servingCottage Cheese Snack JarDinner (450 calories)1 servingLemon-Herb Salmon with Caponata & FarroDaily Totals:1,518 calories, 51g fat, 84g protein, 191g carbohydrate, 40g fiber, 1,225mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 servingEverything Bagel Avocado Toastto lunch and 1 medium apple to P.M. snack.Day 2Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina DaleyBreakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat plain kefirA.M. Snack (101 calories)1 servingEdamame with Aleppo PepperLunch (383 calories)1 serving20-Minute White Bean Soup1 (5-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberriesP.M. Snack (252 calories)1 medium apple1½ Tbsp. natural peanut butterDinner (474 calories)1 servingChicken & Spinach Salad with Creamy Feta Dressing1-oz. slice whole-wheat baguetteDaily Totals:1,516 calories, 49g fat, 92g protein, 181g carbohydrate, 36g fiber, 1,737mg sodiumMake it 2,000 calories:Add 1 large pear to breakfast, increase to 2 servingsEdamame with Aleppo Pepperat A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 3Fred HardyBreakfast (316 calories)1 servingBlackberry SmoothieA.M. Snack (177 calories)1 medium orange15 unsalted dry-roasted almondsLunch (383 calories)1 serving20-Minute White Bean Soup1 (5-oz.) container low-fat plain strained yogurt¼ cup blueberriesP.M. Snack (219 calories)1 servingCottage Cheese Snack JarDinner (415 calories)1 servingSpinach-Mushroom Frittata with Avocado SaladDaily Totals:1,511 calories, 57g fat, 85g protein, 176g carbohydrate, 39g fiber, 1,405mg sodiumMake it 2,000 calories:Add 1 servingPeanut Butter-Banana English Muffinto breakfast and add 3 Tbsp. chopped walnuts to the yogurt at lunch.Day 4Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (383 calories)1 serving20-Minute White Bean Soup1 (5-oz.) container low-fat plain strained yogurt¼ cup blueberriesP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (535 calories)1 servingChicken Tacos with Brussels SproutsDaily Totals:1,510 calories, 62g fat, 80g protein, 169g carbohydrate, 34g fiber, 1,541mg sodiumMake it 2,000 calories:Add 1 medium apple to breakfast, add ¼ cup unsalted dry-roasted pistachios to A.M. snack and add 1 servingAvocado & Corn Saladto dinner.Day 5Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia BaylessBreakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat plain kefirA.M. Snack (101 calories)1 servingEdamame with Aleppo PepperLunch (383 calories)1 serving20-Minute White Bean Soup1 (5-oz.) container low-fat plain strained yogurt¼ cup blueberriesP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (496 calories)1 servingOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & FetaMeal-Prep Tip:Reserve 2 servingsOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Fetato have for lunch on Days 6 and 7.Daily Totals:1,492 calories, 61g fat, 77g protein, 173g carbohydrate, 38g fiber, 1,263mg sodiumMake it 2,000 calories:Add 1 medium apple to breakfast, increase to 2 servingsEdamame with Aleppo Pepperat A.M. snack, add 1 Tbsp. chopped walnuts to the yogurt at lunch, add 1 servingSimple Cabbage Saladto dinner, and add ¼ cup hummus with 1 cup sliced bell pepper as an evening snack.Day 6Breakfast (316 calories)1 servingBlackberry SmoothieA.M. Snack (35 calories)1 clementineLunch (496 calories)1 servingOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & FetaP.M. Snack (219 calories)1 servingCottage Cheese Snack JarDinner (436 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsDaily Totals:1,502 calories, 58g fat, 84g protein, 175g carbohydrate, 35g fiber, 1,333mg sodiumMake it 2,000 calories:Add 1 servingPeanut Butter-Banana English Muffinto breakfast and add 20 unsalted dry-roasted almonds to A.M. snack.Day 7Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat plain kefirA.M. Snack (95 calories)1 medium appleLunch (496 calories)1 servingOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & FetaP.M. Snack (62 calories)1 medium orangeDinner (535 calories)1 servingChopped Chicken & Sweet Potato SaladDaily Totals:1,493 calories, 62g fat, 72g protein, 178g carbohydrate, 35g fiber, 1,121mg sodiumMake it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 3 Tbsp. hummus with 1 cup sliced bell pepper as an evening snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Gray JR.What is chronic constipation? Definition and diagnosis.Can J Gastroenterol. 2011;25 Suppl B(Suppl B):7B-10B.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.Water.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.

Chronic constipation is defined as having infrequent stool, difficult stool passage or both for at least three months.If you believe you have chronic constipation, it’s helpful to check in with your medical provider. Medications andcertain conditionslike diabetes, hypothyroidism and irritable bowel syndrome can all cause constipation. Of course, diet and lifestyle factors, like not getting enough fiber and fluids, can also increase the incidence of constipation.

How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 create EatingWell’s meal 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.

In this seven-day meal plan, we map out a week of high-fiber meals and snacks tailored to help relieve chronic constipation. Each day provides at least 34 grams of fiber, an important nutrient for gut health. Fiber is a type of indigestible carbohydrate that helps both soften and bulk up stools, which helps relieve constipation. While fiber deservedly gets a lot of fanfare,hydrationis also essential. On average, the daily recommendation of water intake is 3.7 liters for men ages 19 to 30 and 2.7 liters for women in the same age range.While most hydration comes from fluids, like water, some foods, especially cucumbers, strawberries and watermelon,can also aid hydration. Ensuring you’re properly hydrated is particularly important if you plan to increase your fiber intake. That’s because eating plenty of fiber but skimping on water can also increase the risk of constipation.

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. 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.As with all meal plans, remember that it’s only a framework for a healthy high-fiber plan. If there’s a substitution you prefer, feel free to make the swap. If your current routine is low in fiber, slowly increasing your fiber is helpful to avoid GI discomfort.

Frequently Asked QuestionsWe 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.

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.

What Happens to Your Body When You Eat Too Much Fiber

Strategies to Reduce Constipation

High-Fiber Foods to Focus On

How to Meal-Prep Your Week of Meals

Photographer: Rachel Marek, Food stylist: Lauren McAnelly

a recipe photo of the Bell Pepper and Feta Chickpea Salad served in a bowl

Breakfast (316 calories)

A.M. Snack (131 calories)

Lunch (401 calories)

P.M. Snack (219 calories)

Dinner (450 calories)

Daily Totals:1,518 calories, 51g fat, 84g protein, 191g carbohydrate, 40g fiber, 1,225mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 servingEverything Bagel Avocado Toastto lunch and 1 medium apple to P.M. snack.

Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

a recipe photo of the 20-Minute White Bean Soup

Breakfast (306 calories)

A.M. Snack (101 calories)

Lunch (383 calories)

P.M. Snack (252 calories)

Dinner (474 calories)

Daily Totals:1,516 calories, 49g fat, 92g protein, 181g carbohydrate, 36g fiber, 1,737mg sodium

Make it 2,000 calories:Add 1 large pear to breakfast, increase to 2 servingsEdamame with Aleppo Pepperat A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Fred Hardy

Blackberry Smoothie

A.M. Snack (177 calories)

Dinner (415 calories)

Daily Totals:1,511 calories, 57g fat, 85g protein, 176g carbohydrate, 39g fiber, 1,405mg sodium

Make it 2,000 calories:Add 1 servingPeanut Butter-Banana English Muffinto breakfast and add 3 Tbsp. chopped walnuts to the yogurt at lunch.

Chicken Tacos with Brussels Sprouts

P.M. Snack (154 calories)

Dinner (535 calories)

Daily Totals:1,510 calories, 62g fat, 80g protein, 169g carbohydrate, 34g fiber, 1,541mg sodium

Make it 2,000 calories:Add 1 medium apple to breakfast, add ¼ cup unsalted dry-roasted pistachios to A.M. snack and add 1 servingAvocado & Corn Saladto dinner.

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless

a recipe photo of the One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

P.M. Snack (206 calories)

Dinner (496 calories)

Meal-Prep Tip:Reserve 2 servingsOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Fetato have for lunch on Days 6 and 7.

Daily Totals:1,492 calories, 61g fat, 77g protein, 173g carbohydrate, 38g fiber, 1,263mg sodium

Make it 2,000 calories:Add 1 medium apple to breakfast, increase to 2 servingsEdamame with Aleppo Pepperat A.M. snack, add 1 Tbsp. chopped walnuts to the yogurt at lunch, add 1 servingSimple Cabbage Saladto dinner, and add ¼ cup hummus with 1 cup sliced bell pepper as an evening snack.

Charred Shrimp, Pesto & Quinoa Bowls

A.M. Snack (35 calories)

Lunch (496 calories)

Dinner (436 calories)

Daily Totals:1,502 calories, 58g fat, 84g protein, 175g carbohydrate, 35g fiber, 1,333mg sodium

Make it 2,000 calories:Add 1 servingPeanut Butter-Banana English Muffinto breakfast and add 20 unsalted dry-roasted almonds to A.M. snack.

A.M. Snack (95 calories)

P.M. Snack (62 calories)

Daily Totals:1,493 calories, 62g fat, 72g protein, 178g carbohydrate, 35g fiber, 1,121mg sodium

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 3 Tbsp. hummus with 1 cup sliced bell pepper as an evening snack.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

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.National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Gray JR.What is chronic constipation? Definition and diagnosis.Can J Gastroenterol. 2011;25 Suppl B(Suppl B):7B-10B.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.Water.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.

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.National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Gray JR.What is chronic constipation? Definition and diagnosis.Can J Gastroenterol. 2011;25 Suppl B(Suppl B):7B-10B.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.Water.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.

National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Gray JR.What is chronic constipation? Definition and diagnosis.Can J Gastroenterol. 2011;25 Suppl B(Suppl B):7B-10B.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.Water.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.

National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.

Gray JR.What is chronic constipation? Definition and diagnosis.Can J Gastroenterol. 2011;25 Suppl B(Suppl B):7B-10B.

Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.Water.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

American Society for Nutrition.Most Americans are not getting enough fiber in our diets.

2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.

How We Create Meal Plans#

Strategies to Reduce Constipation#

High-Fiber Foods to Focus On#

How to Meal-Prep Your Week of Meals#

Breakfast (316 calories)#

A.M. Snack (131 calories)#

Lunch (401 calories)#

P.M. Snack (219 calories)#

Dinner (450 calories)#

Breakfast (306 calories)#

A.M. Snack (101 calories)#

Lunch (383 calories)#

P.M. Snack (252 calories)#

Dinner (474 calories)#

A.M. Snack (177 calories)#

Dinner (415 calories)#

P.M. Snack (154 calories)#

Dinner (535 calories)#

P.M. Snack (206 calories)#

Dinner (496 calories)#

A.M. Snack (35 calories)#

Lunch (496 calories)#

Dinner (436 calories)#

A.M. Snack (95 calories)#

P.M. Snack (62 calories)#