A Simple 3-Day Plan to Reach Your Daily Fiber Goal

Fiber plays an essential role in maintaining overall health. 

Incorporating a variety of fiber-rich foods into your daily meals can support digestion, heart health, and weight management, while also lowering your risk of chronic diseases. 

So, when planning your meals, be sure to include plenty of fruits, vegetables, whole grains, and legumes, your body will thank you!

1. Sample Daily Meal Plan (~25 g Fiber)

Breakfast

• 1 cup cooked oatmeal
• 1 medium banana
• 1 tablespoon ground flaxseed

👉 ~7–8 g fiber

Snack

1 medium apple

👉 ~4 g fiber

Lunch

• 1 cup cooked brown rice
• ½ cup lentils
• 1 cup mixed vegetables (broccoli, carrots, spinach)
• Olive oil & lemon dressing

👉 ~8–9 g fiber

Snack

1 small handful (20 g) of almonds

👉 ~3 g fiber

Dinner

• Grilled lean beef or fish
• Large mixed salad (leafy greens, tomato, cucumber, onion)
• 1 tablespoon olive oil
• 1 small baked potato with skin

👉 ~4–5 g fiber

Total Fiber Intake

≈ 25–28 grams of fiber

2. Sample Daily Meal Plan (~25 g Fiber)

Breakfast

• 2 slices whole-grain bread
• 1 tablespoon peanut butter
• 1 medium orange

👉 ~6–7 g fiber

Snack

1 medium pear

👉 ~5–6 g fiber

Lunch

• Grilled chicken breast
• 1 cup roasted vegetables (broccoli, zucchini, carrots)
• ½ cup quinoa

👉 ~6–7 g fiber

Snack

• 1 cup Greek yogurt
• 1 tablespoon chia seeds

👉 ~4 g fiber

Dinner

• Large mixed salad (lettuce, tomato, cucumber)
• ½ cup chickpeas
• 1 slice whole-grain bread

👉 ~4–5 g fiber

Total Fiber Intake

≈ 25–28 grams of fiber

3. Sample Daily Meal Plan (~25 g Fiber) 

Breakfast

• 1 cup cooked oatmeal
• 1 cup berries (strawberries or blueberries)
• 1 tablespoon chia seeds

👉 ~8 g fiber

Snack

1 medium apple

👉 ~4 g fiber

Lunch 

• 1 cup lentil and vegetable stew (lentils, tomatoes, carrots, spinach)
• 1 slice whole-grain bread

👉 ~8–9 g fiber

Snack

1 small handful (20 g) of walnuts

👉 ~2 g fiber

Dinner 

• Grilled salmon or white fish
• Large mixed salad (leafy greens, tomato, cucumber, onion)
• 1 cup steamed broccoli
• Olive oil & lemon dressing

👉 ~4–5 g fiber

Total Fiber Intake

≈ 25–28 grams of fiber

Nutrition Editor at Dietary Steps

The content on Dietary Steps is created by a state-certified nutrition professional with a focus on evidence-based nutrition, healthy eating habits, and balanced lifestyle education.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or dietitian for advice tailored to your individual needs.