7-Day No-Sugar, High-Fiber, Anti-Inflammatory Meal Plan for Metabolic Syndrome, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsFiber and Metabolic SyndromeFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

FAQs

Fiber and Metabolic Syndrome

Foods to Focus On

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto:Jen Causey/Jacob FoxMetabolic syndrome is defined as having three or more of the following conditions: a larger waistline, high blood pressure, elevated blood sugar levels, high blood triglycerides and low HDL cholesterol, which is often referred to as healthy or good cholesterol.While metabolic syndrome is fairly common, impacting about 33% of adults in the United States, it can bring some serious health issues, such as an increased risk of heart disease, stroke and type 2 diabetes.In this seven-day meal plan, we combine nutrition forces to improve the conditions that make up metabolic syndrome. We focus onanti-inflammatoryingredients, skip added sugars and pump upfiber—an important nutrient for heart health and blood sugars. Whether you currently have metabolic syndrome or are looking to reduce your risk, this meal plan may help you.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 YouThis meal plan is nutrient-rich and super filling. Each day provides an average of 38 grams of fiber and 82 grams of protein. Fiber is a type of indigestible carbohydrate that has tons of health benefits, and yet most of us aren’t getting enough of this superstar nutrient. Just 7% of adults in the United States meet their fiber goals.Voted ourNo. 1 nutrient to lower cholesteroland improveblood sugar levels, fiber is a logical nutrient to focus on if you’re trying to improve metabolic syndrome or reduce your risk. Fiber is found in whole grains, fruits and vegetables, nuts, seeds and legumes, such as beans and lentils. It’s digested slowly, which prevents blood sugar spikes, and forms a gel-like substance in the gastrointestinal tract, which absorbs cholesterol to reduce your levels. Fiber, like protein, has staying power, which improves satiety and helps you feel satisfied and energized throughout the day.Becauseweight lossis a recommended treatment for metabolic syndrome, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss.This meal plan is meant to serve as a sample high-fiber routine that can help with metabolic syndrome, though it doesn’t need to be followed exactly to reap the health benefits. Make adjustments as needed to fit your taste preferences and routine.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.Frequently Asked QuestionsYes! We have a lot ofhigh-fiberandanti-inflammatory recipesto choose from if you’d prefer to make a swap. For this meal plan, we aimed for 1,500 calories, at least 30 grams of fiber, at least 70 grams of protein and a max of 2,300 milligrams of sodium per day. If you’re closely monitoring nutrients such as calories or fiber, you may want to substitute a meal with a similar nutrition profile or adjust a snack or two as needed.Definitely! You’ll notice that the breakfast options range from 266 calories to 409 calories. On days where breakfast is lower in calories, we included more substantial snacks. If you’re planning to eat the same breakfast daily, you may want to adjust snacks as well. The lunch options are closer in calories, ranging from 309 to 361 calories, so fewer adjustments would be necessary if you’re eating the same lunch every day.Added sugarsare sweeteners added during processing. They include white sugar, maple syrup, honey, high-fructose corn syrup, agave and more. In addition to desserts and sweet treats, added sugars tend to be present in foods you may not expect. Checking the nutrition label can help determine whereadded sugarsare making their way into your routine.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 and Metabolic SyndromeSince fiber plays a pivotal role in heart health and improved blood sugar levels, it’s unsurprising that it also plays a crucial role in reducing metabolic syndrome. A meta-analysis reviewing 11 research studies found that dietary fiber intake is linked to a lower risk of developing metabolic syndrome.Incorporating morehigh-fiber foodsinto your routine can be a beneficial step to improve the conditions that make up metabolic syndrome. And if you’re worried about the sugar in fruit, don’t fret. In this meal plan, we opted to skip added sugars but included plenty of fruits and vegetables, which contain natural sugars. Why? Because unlike added sugars, which have little, if any, nutritional value, fruits and vegetables contain vitamins, minerals and fiber.Fruitsprovide so much more nutrition than just natural sugars and are a great addition to a nutrient-rich diet.What Is Metabolic Syndrome? And 3 Sneaky Signs You Might Have ItHigh-Fiber Foods to Focus OnFruitVegetablesBeansLentilsWhole GrainsAvocadoNutsSeedsSoybeans (edamame)How to Meal-Prep Your Week of Meals:MakeChicken & Kale Soupto have for lunch on Days 2 through 5.PrepareFruit Energy Ballsto have as a snack throughout the week.Day 1Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia BaylessBreakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (139 calories)2 servingsFruit Energy BallsLunch (309 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup sliced strawberriesP.M. Snack (131 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberriesDinner (535 calories)1 servingChicken Fajita SaladDaily Totals:1,523 calories, 85g fat, 78g protein, 121g carbohydrate, 34g fiber, 1,621mg sodiumMake it 2,000 calories:Increase to 4 servingsFruit Energy Ballsat A.M. snack, add ¼ cup chopped walnuts to P.M. snack and add 1 large pear as an evening snack.Day 2Breakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (139 calories)2 servingsFruit Energy BallsLunch (361 calories)1 servingChicken & Kale Soup1 medium appleP.M. Snack (131 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberriesDinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,487 calories, 65g fat, 94g protein, 138g carbohydrate, 33g fiber, 1,671mg sodiumMake it 2,000 calories:Increase to 4 servingsFruit Energy Ballsat A.M. snack, add 1/4 cup chopped walnuts to P.M. snack and add 1 small banana with 1 Tbsp. natural peanut butter as an evening snack.Day 3Breakfast (266 calories)1 servingAnti-Inflammatory Strawberry–Passion Fruit Green SmoothieA.M. Snack (215 calories)1 servingCottage Cheese Snack Jar with FruitLunch (361 calories)1 servingChicken & Kale Soup1 medium appleP.M. Snack (274 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberries3 Tbsp. chopped walnutsDinner (403 calories)1 servingOne-Pot Lentils & Rice with SpinachDaily Totals:1,519 calories, 59g fat, 85g protein, 178g carbohydrate, 44g fiber, 1,352mg sodiumMake it 2,000 calories:Increase to ½ cup blueberries and 4 Tbsp. chopped walnuts at P.M. snack, add 1 servingTraditional Greek Saladto dinner and add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 4Breakfast (266 calories)1 servingAnti-Inflammatory Strawberry–Passion Fruit Green SmoothieA.M. Snack (209 calories)3 servingsFruit Energy BallsLunch (361 calories)1 servingChicken & Kale Soup1 medium appleP.M. Snack (215 calories)1 servingCottage Cheese Snack Jar with FruitDinner (463 calories)1 servingCalifornia Turkey Burgers & Baked Sweet Potato FriesDaily Totals:1,514 calories, 62g fat, 90g protein, 169g carbohydrate, 42g fiber, 1,349mg sodiumMake it 2,000 calories:Add 1 servingGuacamole Chopped Saladto dinner, and add ¼ cup unsalted dry-roasted almonds with 1 clementine as an evening snack.Day 5Breakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (139 calories)2 servingsFruit Energy BallsLunch (361 calories)1 servingChicken & Kale Soup1 medium appleP.M. Snack (131 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberriesDinner (475 calories)1 servingTofu Tacos1 servingCabbage SlawDaily Totals:1,516 calories, 68g fat, 76g protein, 160g carbohydrate, 38g fiber, 1,656mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 small banana with 2 Tbsp. natural peanut butter as an evening snack.Day 6Breakfast (266 calories)1 servingAnti-Inflammatory Strawberry–Passion Fruit Green SmoothieA.M. Snack (215 calories)1 servingCottage Cheese Snack Jar with FruitLunch (309 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup sliced strawberriesP.M. Snack (274 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberries3 Tbsp. chopped walnutsDinner (460 calories)1 servingBrown Rice Shrimp Bowl with Tomatoes & AvocadoDaily Totals:1,525 calories, 77g fat, 83g protein, 140g carbohydrate, 38g fiber, 1,534mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to lunch, and add 4 servingsFruit Energy Ballsas an evening snack.Day 7Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (215 calories)1 servingCottage Cheese Snack Jar with FruitLunch (309 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup sliced strawberriesP.M. Snack (131 calories)1 large pearDinner (416 calories)1 servingHigh-Protein Grilled Chicken SaladDaily Totals:1,480 calories, 81g fat, 71g protein, 128g carbohydrate, 36g fiber, 1,765mg sodiumMake it 2,000 calories:Add 1 clementine to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and add 4 servingsFruit Energy Ballsas 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 Institutes of Health. National Heart, Lung and Blood Institute.Metabolic Syndrome.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.Wei B, Liu Y, Lin X, Fang Y, Cui J, Wan J.Dietary fiber intake and risk of metabolic syndrome: A meta-analysis of observational studies.Clin Nutr. 2018;37(6 Pt A):1935-1942. doi:10.1016/j.clnu.2017.10.019

Photo:Jen Causey/Jacob Fox

a collage featuring some of the recipes in the 7-Day No-Sugar, High-Fiber, Anti-Inflammatory Meal Plan for Metabolic Syndrome

Jen Causey/Jacob Fox

Metabolic syndrome is defined as having three or more of the following conditions: a larger waistline, high blood pressure, elevated blood sugar levels, high blood triglycerides and low HDL cholesterol, which is often referred to as healthy or good cholesterol.While metabolic syndrome is fairly common, impacting about 33% of adults in the United States, it can bring some serious health issues, such as an increased risk of heart disease, stroke and type 2 diabetes.In this seven-day meal plan, we combine nutrition forces to improve the conditions that make up metabolic syndrome. We focus onanti-inflammatoryingredients, skip added sugars and pump upfiber—an important nutrient for heart health and blood sugars. Whether you currently have metabolic syndrome or are looking to reduce your risk, this meal plan may help you.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 YouThis meal plan is nutrient-rich and super filling. Each day provides an average of 38 grams of fiber and 82 grams of protein. Fiber is a type of indigestible carbohydrate that has tons of health benefits, and yet most of us aren’t getting enough of this superstar nutrient. Just 7% of adults in the United States meet their fiber goals.Voted ourNo. 1 nutrient to lower cholesteroland improveblood sugar levels, fiber is a logical nutrient to focus on if you’re trying to improve metabolic syndrome or reduce your risk. Fiber is found in whole grains, fruits and vegetables, nuts, seeds and legumes, such as beans and lentils. It’s digested slowly, which prevents blood sugar spikes, and forms a gel-like substance in the gastrointestinal tract, which absorbs cholesterol to reduce your levels. Fiber, like protein, has staying power, which improves satiety and helps you feel satisfied and energized throughout the day.Becauseweight lossis a recommended treatment for metabolic syndrome, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss.This meal plan is meant to serve as a sample high-fiber routine that can help with metabolic syndrome, though it doesn’t need to be followed exactly to reap the health benefits. Make adjustments as needed to fit your taste preferences and routine.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.Frequently Asked QuestionsYes! We have a lot ofhigh-fiberandanti-inflammatory recipesto choose from if you’d prefer to make a swap. For this meal plan, we aimed for 1,500 calories, at least 30 grams of fiber, at least 70 grams of protein and a max of 2,300 milligrams of sodium per day. If you’re closely monitoring nutrients such as calories or fiber, you may want to substitute a meal with a similar nutrition profile or adjust a snack or two as needed.Definitely! You’ll notice that the breakfast options range from 266 calories to 409 calories. On days where breakfast is lower in calories, we included more substantial snacks. If you’re planning to eat the same breakfast daily, you may want to adjust snacks as well. The lunch options are closer in calories, ranging from 309 to 361 calories, so fewer adjustments would be necessary if you’re eating the same lunch every day.Added sugarsare sweeteners added during processing. They include white sugar, maple syrup, honey, high-fructose corn syrup, agave and more. In addition to desserts and sweet treats, added sugars tend to be present in foods you may not expect. Checking the nutrition label can help determine whereadded sugarsare making their way into your routine.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 and Metabolic SyndromeSince fiber plays a pivotal role in heart health and improved blood sugar levels, it’s unsurprising that it also plays a crucial role in reducing metabolic syndrome. A meta-analysis reviewing 11 research studies found that dietary fiber intake is linked to a lower risk of developing metabolic syndrome.Incorporating morehigh-fiber foodsinto your routine can be a beneficial step to improve the conditions that make up metabolic syndrome. And if you’re worried about the sugar in fruit, don’t fret. In this meal plan, we opted to skip added sugars but included plenty of fruits and vegetables, which contain natural sugars. Why? Because unlike added sugars, which have little, if any, nutritional value, fruits and vegetables contain vitamins, minerals and fiber.Fruitsprovide so much more nutrition than just natural sugars and are a great addition to a nutrient-rich diet.What Is Metabolic Syndrome? And 3 Sneaky Signs You Might Have ItHigh-Fiber Foods to Focus OnFruitVegetablesBeansLentilsWhole GrainsAvocadoNutsSeedsSoybeans (edamame)How to Meal-Prep Your Week of Meals:MakeChicken & Kale Soupto have for lunch on Days 2 through 5.PrepareFruit Energy Ballsto have as a snack throughout the week.Day 1Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia BaylessBreakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (139 calories)2 servingsFruit Energy BallsLunch (309 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup sliced strawberriesP.M. Snack (131 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberriesDinner (535 calories)1 servingChicken Fajita SaladDaily Totals:1,523 calories, 85g fat, 78g protein, 121g carbohydrate, 34g fiber, 1,621mg sodiumMake it 2,000 calories:Increase to 4 servingsFruit Energy Ballsat A.M. snack, add ¼ cup chopped walnuts to P.M. snack and add 1 large pear as an evening snack.Day 2Breakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (139 calories)2 servingsFruit Energy BallsLunch (361 calories)1 servingChicken & Kale Soup1 medium appleP.M. Snack (131 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberriesDinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,487 calories, 65g fat, 94g protein, 138g carbohydrate, 33g fiber, 1,671mg sodiumMake it 2,000 calories:Increase to 4 servingsFruit Energy Ballsat A.M. snack, add 1/4 cup chopped walnuts to P.M. snack and add 1 small banana with 1 Tbsp. natural peanut butter as an evening snack.Day 3Breakfast (266 calories)1 servingAnti-Inflammatory Strawberry–Passion Fruit Green SmoothieA.M. Snack (215 calories)1 servingCottage Cheese Snack Jar with FruitLunch (361 calories)1 servingChicken & Kale Soup1 medium appleP.M. Snack (274 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberries3 Tbsp. chopped walnutsDinner (403 calories)1 servingOne-Pot Lentils & Rice with SpinachDaily Totals:1,519 calories, 59g fat, 85g protein, 178g carbohydrate, 44g fiber, 1,352mg sodiumMake it 2,000 calories:Increase to ½ cup blueberries and 4 Tbsp. chopped walnuts at P.M. snack, add 1 servingTraditional Greek Saladto dinner and add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 4Breakfast (266 calories)1 servingAnti-Inflammatory Strawberry–Passion Fruit Green SmoothieA.M. Snack (209 calories)3 servingsFruit Energy BallsLunch (361 calories)1 servingChicken & Kale Soup1 medium appleP.M. Snack (215 calories)1 servingCottage Cheese Snack Jar with FruitDinner (463 calories)1 servingCalifornia Turkey Burgers & Baked Sweet Potato FriesDaily Totals:1,514 calories, 62g fat, 90g protein, 169g carbohydrate, 42g fiber, 1,349mg sodiumMake it 2,000 calories:Add 1 servingGuacamole Chopped Saladto dinner, and add ¼ cup unsalted dry-roasted almonds with 1 clementine as an evening snack.Day 5Breakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (139 calories)2 servingsFruit Energy BallsLunch (361 calories)1 servingChicken & Kale Soup1 medium appleP.M. Snack (131 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberriesDinner (475 calories)1 servingTofu Tacos1 servingCabbage SlawDaily Totals:1,516 calories, 68g fat, 76g protein, 160g carbohydrate, 38g fiber, 1,656mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 small banana with 2 Tbsp. natural peanut butter as an evening snack.Day 6Breakfast (266 calories)1 servingAnti-Inflammatory Strawberry–Passion Fruit Green SmoothieA.M. Snack (215 calories)1 servingCottage Cheese Snack Jar with FruitLunch (309 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup sliced strawberriesP.M. Snack (274 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup blueberries3 Tbsp. chopped walnutsDinner (460 calories)1 servingBrown Rice Shrimp Bowl with Tomatoes & AvocadoDaily Totals:1,525 calories, 77g fat, 83g protein, 140g carbohydrate, 38g fiber, 1,534mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to lunch, and add 4 servingsFruit Energy Ballsas an evening snack.Day 7Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (215 calories)1 servingCottage Cheese Snack Jar with FruitLunch (309 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup sliced strawberriesP.M. Snack (131 calories)1 large pearDinner (416 calories)1 servingHigh-Protein Grilled Chicken SaladDaily Totals:1,480 calories, 81g fat, 71g protein, 128g carbohydrate, 36g fiber, 1,765mg sodiumMake it 2,000 calories:Add 1 clementine to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and add 4 servingsFruit Energy Ballsas 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 Institutes of Health. National Heart, Lung and Blood Institute.Metabolic Syndrome.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.Wei B, Liu Y, Lin X, Fang Y, Cui J, Wan J.Dietary fiber intake and risk of metabolic syndrome: A meta-analysis of observational studies.Clin Nutr. 2018;37(6 Pt A):1935-1942. doi:10.1016/j.clnu.2017.10.019

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.

This meal plan is nutrient-rich and super filling. Each day provides an average of 38 grams of fiber and 82 grams of protein. Fiber is a type of indigestible carbohydrate that has tons of health benefits, and yet most of us aren’t getting enough of this superstar nutrient. Just 7% of adults in the United States meet their fiber goals.Voted ourNo. 1 nutrient to lower cholesteroland improveblood sugar levels, fiber is a logical nutrient to focus on if you’re trying to improve metabolic syndrome or reduce your risk. Fiber is found in whole grains, fruits and vegetables, nuts, seeds and legumes, such as beans and lentils. It’s digested slowly, which prevents blood sugar spikes, and forms a gel-like substance in the gastrointestinal tract, which absorbs cholesterol to reduce your levels. Fiber, like protein, has staying power, which improves satiety and helps you feel satisfied and energized throughout the day.

Becauseweight lossis a recommended treatment for metabolic syndrome, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss.This meal plan is meant to serve as a sample high-fiber routine that can help with metabolic syndrome, though it doesn’t need to be followed exactly to reap the health benefits. Make adjustments as needed to fit your taste preferences and routine.

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.

Frequently Asked QuestionsYes! We have a lot ofhigh-fiberandanti-inflammatory recipesto choose from if you’d prefer to make a swap. For this meal plan, we aimed for 1,500 calories, at least 30 grams of fiber, at least 70 grams of protein and a max of 2,300 milligrams of sodium per day. If you’re closely monitoring nutrients such as calories or fiber, you may want to substitute a meal with a similar nutrition profile or adjust a snack or two as needed.Definitely! You’ll notice that the breakfast options range from 266 calories to 409 calories. On days where breakfast is lower in calories, we included more substantial snacks. If you’re planning to eat the same breakfast daily, you may want to adjust snacks as well. The lunch options are closer in calories, ranging from 309 to 361 calories, so fewer adjustments would be necessary if you’re eating the same lunch every day.Added sugarsare sweeteners added during processing. They include white sugar, maple syrup, honey, high-fructose corn syrup, agave and more. In addition to desserts and sweet treats, added sugars tend to be present in foods you may not expect. Checking the nutrition label can help determine whereadded sugarsare making their way into your routine.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.

Frequently Asked Questions

Yes! We have a lot ofhigh-fiberandanti-inflammatory recipesto choose from if you’d prefer to make a swap. For this meal plan, we aimed for 1,500 calories, at least 30 grams of fiber, at least 70 grams of protein and a max of 2,300 milligrams of sodium per day. If you’re closely monitoring nutrients such as calories or fiber, you may want to substitute a meal with a similar nutrition profile or adjust a snack or two as needed.

Definitely! You’ll notice that the breakfast options range from 266 calories to 409 calories. On days where breakfast is lower in calories, we included more substantial snacks. If you’re planning to eat the same breakfast daily, you may want to adjust snacks as well. The lunch options are closer in calories, ranging from 309 to 361 calories, so fewer adjustments would be necessary if you’re eating the same lunch every day.

Added sugarsare sweeteners added during processing. They include white sugar, maple syrup, honey, high-fructose corn syrup, agave and more. In addition to desserts and sweet treats, added sugars tend to be present in foods you may not expect. Checking the nutrition label can help determine whereadded sugarsare making their way into your routine.

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.

Since fiber plays a pivotal role in heart health and improved blood sugar levels, it’s unsurprising that it also plays a crucial role in reducing metabolic syndrome. A meta-analysis reviewing 11 research studies found that dietary fiber intake is linked to a lower risk of developing metabolic syndrome.Incorporating morehigh-fiber foodsinto your routine can be a beneficial step to improve the conditions that make up metabolic syndrome. And if you’re worried about the sugar in fruit, don’t fret. In this meal plan, we opted to skip added sugars but included plenty of fruits and vegetables, which contain natural sugars. Why? Because unlike added sugars, which have little, if any, nutritional value, fruits and vegetables contain vitamins, minerals and fiber.Fruitsprovide so much more nutrition than just natural sugars and are a great addition to a nutrient-rich diet.

What Is Metabolic Syndrome? And 3 Sneaky Signs You Might Have It

High-Fiber Foods to Focus On

How to Meal-Prep Your Week of Meals:

Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless

a recipe photo of the Chicken Fajita Salad

Breakfast (409 calories)

A.M. Snack (139 calories)

Lunch (309 calories)

P.M. Snack (131 calories)

Dinner (535 calories)

Daily Totals:1,523 calories, 85g fat, 78g protein, 121g carbohydrate, 34g fiber, 1,621mg sodium

Make it 2,000 calories:Increase to 4 servingsFruit Energy Ballsat A.M. snack, add ¼ cup chopped walnuts to P.M. snack and add 1 large pear as an evening snack.

Lunch (361 calories)

Dinner (447 calories)

Daily Totals:1,487 calories, 65g fat, 94g protein, 138g carbohydrate, 33g fiber, 1,671mg sodium

Make it 2,000 calories:Increase to 4 servingsFruit Energy Ballsat A.M. snack, add 1/4 cup chopped walnuts to P.M. snack and add 1 small banana with 1 Tbsp. natural peanut butter as an evening snack.

Breakfast (266 calories)

A.M. Snack (215 calories)

P.M. Snack (274 calories)

Dinner (403 calories)

Daily Totals:1,519 calories, 59g fat, 85g protein, 178g carbohydrate, 44g fiber, 1,352mg sodium

Make it 2,000 calories:Increase to ½ cup blueberries and 4 Tbsp. chopped walnuts at P.M. snack, add 1 servingTraditional Greek Saladto dinner and add ¼ cup unsalted dry-roasted almonds as an evening snack.

A.M. Snack (209 calories)

P.M. Snack (215 calories)

Dinner (463 calories)

Daily Totals:1,514 calories, 62g fat, 90g protein, 169g carbohydrate, 42g fiber, 1,349mg sodium

Make it 2,000 calories:Add 1 servingGuacamole Chopped Saladto dinner, and add ¼ cup unsalted dry-roasted almonds with 1 clementine as an evening snack.

Tofu Tacos

Dinner (475 calories)

Daily Totals:1,516 calories, 68g fat, 76g protein, 160g carbohydrate, 38g fiber, 1,656mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 small banana with 2 Tbsp. natural peanut butter as an evening snack.

Brown Rice Shrimp Bowl with Tomatoes & Avocado

Dinner (460 calories)

Daily Totals:1,525 calories, 77g fat, 83g protein, 140g carbohydrate, 38g fiber, 1,534mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to lunch, and add 4 servingsFruit Energy Ballsas an evening snack.

Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen

Overhead view of a plate of High-Protein Grilled Chicken Salad recipe

Dinner (416 calories)

Daily Totals:1,480 calories, 81g fat, 71g protein, 128g carbohydrate, 36g fiber, 1,765mg sodium

Make it 2,000 calories:Add 1 clementine to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and add 4 servingsFruit Energy Ballsas an evening 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.National Institutes of Health. National Heart, Lung and Blood Institute.Metabolic Syndrome.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.Wei B, Liu Y, Lin X, Fang Y, Cui J, Wan J.Dietary fiber intake and risk of metabolic syndrome: A meta-analysis of observational studies.Clin Nutr. 2018;37(6 Pt A):1935-1942. doi:10.1016/j.clnu.2017.10.019

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 Institutes of Health. National Heart, Lung and Blood Institute.Metabolic Syndrome.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.Wei B, Liu Y, Lin X, Fang Y, Cui J, Wan J.Dietary fiber intake and risk of metabolic syndrome: A meta-analysis of observational studies.Clin Nutr. 2018;37(6 Pt A):1935-1942. doi:10.1016/j.clnu.2017.10.019

National Institutes of Health. National Heart, Lung and Blood Institute.Metabolic Syndrome.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.Wei B, Liu Y, Lin X, Fang Y, Cui J, Wan J.Dietary fiber intake and risk of metabolic syndrome: A meta-analysis of observational studies.Clin Nutr. 2018;37(6 Pt A):1935-1942. doi:10.1016/j.clnu.2017.10.019

National Institutes of Health. National Heart, Lung and Blood Institute.Metabolic Syndrome.

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.

Wei B, Liu Y, Lin X, Fang Y, Cui J, Wan J.Dietary fiber intake and risk of metabolic syndrome: A meta-analysis of observational studies.Clin Nutr. 2018;37(6 Pt A):1935-1942. doi:10.1016/j.clnu.2017.10.019

How We Create Meal Plans#

Frequently Asked Questions#

High-Fiber Foods to Focus On#

How to Meal-Prep Your Week of Meals:#

Breakfast (409 calories)#

A.M. Snack (139 calories)#

Lunch (309 calories)#

P.M. Snack (131 calories)#

Dinner (535 calories)#

Lunch (361 calories)#

Dinner (447 calories)#

Breakfast (266 calories)#

A.M. Snack (215 calories)#

P.M. Snack (274 calories)#

Dinner (403 calories)#

A.M. Snack (209 calories)#

P.M. Snack (215 calories)#

Dinner (463 calories)#

Dinner (475 calories)#

Dinner (460 calories)#

Dinner (416 calories)#