Opt for a beef and bean chili. The two meal plans above will give you different options, depending on whether you want to lose weight or maintain it. This will help to cut down on the amount of food you need to buy and planning you need to do. Dinner: You can enjoy Mac and Cheese for your dinner, made with whole wheat macaroni. Sometimes it’s best to just stick to meat for just one meal of the day. To Make it 1,500 Calories: Add 1 medium apple to lunch and add 2 Tbsp. Use of this site constitutes acceptance of our, 24 One-Pot Fall Dinners to Help You Lose Weight, 5 Things I'm Buying This Fall to Create a Cozy Outdoor Space, Brussels Sprouts Salad with Crunchy Chickpeas, Roasted Chicken & Winter Squash over Mixed Greens, Long-Life Noodles with Beef & Chinese Broccoli, Slow-Cooker Turkey Chili with Butternut Squash, Butternut Squash Alfredo with Chicken & Spinach, Italian Roasted Pork Tenderloin with Vegetables & Quinoa. Add leafy green vegetables for added nutrition; available choices include: Finish the meal with a low-calorie and low-caffeine beverage. You don’t have to give up foods for a high-fiber diet. While the plan may offer some difficulty when it comes to meal planning, it is fairly simple to follow. Mix everything in a bowl and serve with olive oil and red wine vinegar combined and drizzled over the top. You’ll want to follow the one above with the additions below. Dinner: Increase the number of ingredients you add, with some grated Parmesan cheese sprinkled over the top. Copyrights © 2016-2017 Positive Health Wellness. Afternoon Snack: A medium plum is perfect after that delicious salad. While they may contain exceptional levels of nutrition and fiber, they are also rich in sugars and high in calories. Evening Snack: It’s another day to add an evening snack, adding dark chocolate chips to the end of your day. It may sound boring, but it will keep your meal planning easier and your shopping budget down. Afternoon Snack: 1 apple. Eating too much fiber, too quickly can lead to stomach cramping. To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to P.M. snack. Lunch: Increase the amount of the vegetables you put into your wrap. If Satsumas, then you can have two. It’s all about the type of bread that you eat. Lunch: Enjoy a Southwest Salad for your second lunch of the week. When you want to lose weight, you need to eat fewer calories than your body needs to burn. You can also easily modify it to create multiple meals. A veggie wrap is on the menu. By normalizing your blood-sugar levels, you avoid the crash often felt when eating sugary or greasy foods. Morning Snack: Add more almonds and enjoy a plum as well. ‘Tis the season for making s’mores and snuggling by a fire. Alternatively, you can have a cup of blackberries or blueberries. Afternoon Snack: It’s time for more almonds. Dinner: Have a larger portion of the chili, with 2 cups of mixed green salad on the side, using red wine vinegar and olive oil to drizzle. When you have this next time, you can change the type of vegetables you put in. A specialized diet can help address many physical ailments, and eating foods with high fiber content reduces blood-cholesterol levels while aiding in the normalization of sugar levels in the bloodstream. Breakfast may start with a rich whole-grain muffin, cup of vegetable juice, and eggs or a lean meat option along with a side of vegetables. Instead of making half of your plate consist of both fruits and vegetables, as you would with most standard high-fiber plans, try eating only a single serving or two of fruit per day and adding more leafy vegetables or beans to your meals. What do you need to eat to enjoy a high-fiber diet? This is an excellent breakfast when you’re on the go, so plan the start of the week around this. Add a cup of green beans to the side. They will give you far more nutrients than any lettuce could. This is a slight variation to enjoy for dinner on day five. Remember that you can use either fresh or frozen fruit. Lunch: Increase a number of ingredients slightly. If the pizza, increase the number of vegetables you put on the single tortilla pizza. Morning Snack: Increase the hummus to a quarter cup and add a few extra vegetable sticks. Morning Snack: Chop up some vegetable sticks and serve with the hummus dip. All Rights Reserved. Other great choices for those looking to mix protein and fiber for enhanced muscle growth include: As with other diet varieties, increased food intake should be met with increased physical activity for best results. Meals should employ a combination of: All of these food types have extra protein that can help accelerate muscle growth while helping to prevent the low caloric intake of weight-loss diets from causing the body to break down existing muscle tissue. Sprinkle high-fiber garnitures onto your foods to increase fiber intake, these include: Similarly, whole-grain breads are a great choice when it comes time to make toast at breakfast or prepare sandwiches for lunch. Dinner: Have two pizzas instead of just the one, adding some pine nuts and balsamic vinegar over the top. Dinner: Make more of the salad and add an extra slice of baguette; Finish off with a medium orange or two Satsumas. Lunch: Opt for three slices of the baguette, and increase the rest of the ingredient amounts slightly. Breakfast: Add 1/3 cup of beans. Morning Snack: A few vegetable sticks with 2tbsp hummus. This promotes greater overall health and can be a valuable asset in any weight-loss program. Dinner: We’re not making you go meat-free today. Daily Totals: 1,210 calories, 58 g protein, 156 g carbohydrate, 32 g fiber, 50 g fiber, 1,253 mg sodium. Afternoon Snack: Enjoy a medium pear around 3pm to get rid of the afternoon slump. When it comes to changing your lifestyle, you need to get a meal plan together. Berries are rich in both fiber and antioxidants, making them a great choice for most meal plans. natural peanut butter to A.M. snack. Have a cup of broccoli on the side, steamed to keep all the nutrients intact. You may only be able to stick to this diet for a couple of weeks, as too much fiber can also cause some bloating and gas. Afternoon Snack: Increase a number of almonds you have a quarter cup. Lunch: Yes, you do get something different today. If you want to add a little extra food, opt for more fruit or some beans on whole grain toast. Many people enjoy the health benefits of a high-fiber diet. Opt for 2tbsp dark chocolate chips. This meal plan gives you the minimum calories you need. To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack. We have two meal plans to work for weight loss and weight maintenance. Most beans offer a decent source of fiber and protein, making them a staple for plans of this type. Afternoon Snack: Add 3tbsp of almonds with your pear. Morning Snack: Have a handful of raspberries to eat when you start to feel mildly hungry. You’ll get both fiber and protein in your meal, giving you energy until your next meal. Lunch: You can still eat bread when you’re on a high fiber diet. Breakfast: Boiled eggs on toast with a glass of orange juice - 372 cals. Finish off with a pinch of cinnamon. Morning Snack: Opt for a quarter cup of hummus with a larger portion of vegetable sticks. Some doctors recommend a specialized high-fiber diet plan for diverticulitis sufferers, for example, but those suffering from health problems should still contact a doctor before making changes to follow instructions found in any diet guide. Add some collards to the mixture, so you get extra fiber and nutrients. Eating too much fiber, too quickly can lead to stomach cramping. The rest of the calories will come from the stores in the body. We set this plan at 1,200 calories a day with modifications to bump it up to 1,500 or 2,000 calories, depending on your calorie needs. Breakfast: Have a cup of Greek yogurts with 2tsp of honey as well as your muffin. This turkey and cheese melt is perfect. Try a mixture of all your favorites. Brown rice is preferred over standard white varieties, as it contains many more nutrients. Consider creating parfaits made by mixing five parts yogurt to one part fiber-rich berries and sprinkle with bran for a tasty and healthy dessert. Peanut butter can be good for you, as it’s full of healthy fats and protein. Don’t forget to add some kale or spinach in place of lettuce. But where do you start? natural peanut butter and 1 small apple to breakfast and add 15 dried walnut halves to A.M. snack. Morning Snack: Add a quarter cup of almonds, as well as your fruit. If you’re trying to slim down, you can still eat delicious and cozy foods for dinner. Top mixed greens with sliced avocado and vinaigrette. Daily Totals: 1,212 calories, 71 g protein, 148 g carbohydrate, 40 g fiber, 42 g fat, 1,718 mg sodium. Other food choices for a standard meal plan include: These foods are packed with extra nutrition as well as fiber, giving you the vitamins and minerals you need to stay healthy and enjoy an active lifestyle. Afternoon Snack: Switch the plum for an English muffin toasted with some peanut butter over the top. To Make it 1,500 Calories: Add 1 whole-wheat English muffin with 1 1/2 Tbsp. If you're not used to eating high-fiber foods, introduce them into your diet slowly and drink extra water throughout the day. Meal-Prep Tip: reserve 2 servings Slow-Cooker Turkey Chili with Butternut Squash to have for lunch on Days 6 & 7. This can be a dessert instead of a snack. Use half a cup of rolled oats with a cup of 1% milk. natural peanut butter to P.M. snack. Breakfast: Create a berry and flax seed smoothie. Breakfast: Like the previous porridge breakfast, add more oats, milk, and raspberries and add some honey over the top. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1/4 hummus and 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1/4 cup guacamole to P.M. snack. Lunch is likely to be made of at least half steamed or raw vegetables and fruits along with a quarter portion of meat and as a quarter portion of beans, nuts, or a similar high-fiber food. Bread is allowed, but look out for whole wheat options. Dinner may focus equally as heavily on vegetables and high-fiber options, with beans including black-eyed peas and lima or pinto varieties taking center stage.
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