If you’re looking to lose weight, improve digestion, and feel full for longer, increasing your fiber intake is one of the best strategies. This 7-day high-fiber, no-sugar meal plan is designed by a registered dietitian to provide at least 80g of protein and 30g of fiber daily, without any added sugar. It’s perfect for anyone aiming to shed pounds in a healthy way while enjoying satisfying, delicious meals.
Benefits of a High-Fiber, No-Sugar Diet
- Keeps you fuller for longer and reduces cravings
- Improves digestion and gut health
- Helps regulate blood sugar levels
- Supports healthy weight loss
- Reduces risk of chronic diseases
Meal Plan at a Glance
| Day | Breakfast / A.M. Snack | Lunch / P.M. Snack | Dinner |
|---|---|---|---|
| 1 | Smoothie bowl / Yogurt & raspberries | Chickpea salad / Pear & almond butter | Sheet-pan chicken & veggies |
| 2 | Quiche / Pear & almond butter | Chicken & beet salad / Cottage cheese jar | Roasted veggies & lentils |
| 3 | Quiche / Yogurt parfait | Chicken & beet salad / Cottage cheese jar | Halibut, quinoa & veggies |
| 4 | Quiche / Pear & almond butter | Chicken & beet salad / Cottage cheese jar | White bean & spinach orzo |
| 5 | Quiche / Yogurt parfait | Chicken & beet salad / Cottage cheese jar | Chili-lime chicken bowls |
| 6 | Breakfast bowl / Kefir & berries | Tuna lettuce wraps / Roasted chickpeas | Salmon, potatoes & green beans |
| 7 | Breakfast bowl / Kefir & berries | Tuna lettuce wraps / Roasted chickpeas | Zucchini noodles with shrimp |
Day-by-Day Meal Plan
Day 1 – 1,503 Calories
- Breakfast: Raspberry-Peach-Mango Smoothie Bowl (352 cal)
- Morning Snack: ½ cup nonfat Greek yogurt + ½ cup raspberries (98 cal)
- Lunch: Bell Pepper & Feta Chickpea Salad (401 cal)
- Afternoon Snack: ½ pear + 1 tbsp almond butter (149 cal)
- Dinner: Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes (502 cal)
Day 2 – 1,511 Calories
- Breakfast: Broccoli, White Bean & Cheese Quiche + ¼ cup raspberries (334 cal)
- Morning Snack: ½ pear + 1 tbsp almond butter (149 cal)
- Lunch: Anti-Inflammatory Chicken & Beet Salad (380 cal)
- Afternoon Snack: Everything Bagel Cottage Cheese Snack Jar (195 cal)
- Dinner: Roasted Root Veggies & Greens over Spiced Lentils (453 cal)
Day 3 – 1,516 Calories
- Breakfast: Broccoli, White Bean & Cheese Quiche (318 cal)
- Morning Snack: Yogurt + blackberries + flaxseed + chia seeds (217 cal)
- Lunch: Chicken & Beet Salad (380 cal)
- Afternoon Snack: Cottage Cheese Snack Jar (195 cal)
- Dinner: Baked Halibut with Brussels Sprouts & Quinoa (406 cal)
Read More: Sibo Diet: Understanding the Condition, Starting Treatment, and Healing Your Gut
Day 4 – 1,500 Calories
- Breakfast: Quiche (318 cal)
- Morning Snack: Pear + almond butter (149 cal)
- Lunch: Chicken & Beet Salad (380 cal)
- Afternoon Snack: Cottage Cheese Snack Jar (195 cal)
- Dinner: One-Pot White Bean, Spinach & Orzo with Lemon & Feta (458 cal)
Day 5 – 1,523 Calories
- Breakfast: Quiche (318 cal)
- Morning Snack: Yogurt + blackberries + flaxseed + chia seeds (217 cal)
- Lunch: Chicken & Beet Salad (380 cal)
- Afternoon Snack: Cottage Cheese Snack Jar (195 cal)
- Dinner: Chili-Lime Chicken Bowls (413 cal)
Day 6 – 1,497 Calories
- Breakfast: High-Protein Black Bean Breakfast Bowl (391 cal)
- Morning Snack: Kefir + blueberries (169 cal)
- Lunch: Tuna Salad Lettuce Wraps + pear (360 cal)
- Afternoon Snack: Crunchy Roasted Chickpeas (150 cal)
- Dinner: Lemon-Garlic Salmon with Potatoes & Green Beans (427 cal)
Day 7 – 1,517 Calories
- Breakfast: Black Bean Breakfast Bowl (391 cal)
- Morning Snack: Kefir + blueberries (169 cal)
- Lunch: Tuna Lettuce Wraps + pear (360 cal)
- Afternoon Snack: Roasted Chickpeas (150 cal)
- Dinner: Zucchini Noodles with Avocado Pesto & Shrimp (447 cal)
Conclusion
This 7-day high-fiber, no-sugar meal plan provides a perfect balance of protein, fiber, and essential nutrients to help you lose weight while feeling full and satisfied. The recipes are easy to prepare, delicious, and dietitian-approved, making it easier to stay on track with your health goals.
FAQs
1. Can I follow this meal plan if I’m vegetarian?
Yes, you can replace chicken, fish, and seafood with plant-based proteins like tofu, tempeh, or lentils.
2. How much water should I drink daily on this plan?
Aim for at least 8–10 glasses of water to stay hydrated and support digestion.
3. Is fruit allowed if I’m avoiding sugar?
Yes, natural sugars in whole fruits are fine as they come with fiber and nutrients.
4. Can I repeat this plan for more than a week?
Absolutely! Just make small adjustments to avoid boredom and meet your calorie needs.
5. How can I increase the calories if I feel hungry?
Add healthy snacks like nuts, seeds, or avocado while keeping fiber high.
