This meal plan progressively increases fiber intake from 25-35g daily (Week 1) to 40-50g daily (Week 4), helping your digestive system adapt gradually while maximizing the benefits of dietary fiber.

Important Notes:

• Drink at least 8-10 glasses of water daily as you increase fiber
• Start with Week 1 amounts even if you’re used to fiber
• Adjust portions based on your caloric needs
• Consult a healthcare provider before major dietary changes

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Week 1: Foundation (25-35g fiber/day)

Day 1

• Breakfast: Oatmeal (1 cup cooked) with sliced banana, 1 tbsp chia seeds, and berries
• Lunch: Quinoa bowl with black beans, roasted vegetables, and avocado
• Dinner: Grilled chicken with sweet potato and steamed broccoli
• Snacks: Apple with almond butter, carrot sticks with hummus

Day 2

• Breakfast: Whole grain toast with avocado and poached eggs, side of strawberries
• Lunch: Lentil soup with whole grain roll and side salad
• Dinner: Baked salmon with brown rice and roasted Brussels sprouts
• Snacks: Pear, handful of almonds

Day 3

• Breakfast: Greek yogurt parfait with granola, mixed berries, and ground flaxseed
• Lunch: Chickpea salad sandwich on whole wheat with lettuce and tomato
• Dinner: Turkey chili with kidney beans, topped with diced avocado
• Snacks: Orange, celery with peanut butter

Day 4

• Breakfast: Smoothie with spinach, banana, berries, oats, and almond milk
• Lunch: Mediterranean bowl with farro, chickpeas, cucumber, tomatoes, and tahini
• Dinner: Stir-fried tofu with mixed vegetables over quinoa
• Snacks: Trail mix with dried fruit and nuts, bell pepper strips

Day 5

• Breakfast: Whole grain waffles with sliced peaches and a side of raspberries
• Lunch: Split pea soup with whole grain crackers and apple slices
• Dinner: Baked cod with barley pilaf and sautéed spinach
• Snacks: Banana, handful of walnuts

Day 6

• Breakfast: Breakfast burrito with whole wheat tortilla, black beans, scrambled eggs, and salsa
• Lunch: Three-bean salad with mixed greens and whole grain bread
• Dinner: Vegetarian pasta with whole wheat noodles, marinara, and white beans
• Snacks: Pear, roasted chickpeas

Day 7

• Breakfast: Muesli with almond milk, topped with sliced apple and cinnamon
• Lunch: Minestrone soup packed with vegetables and small pasta
• Dinner: Grilled chicken with roasted root vegetables and wild rice
• Snacks: Berries, pistachios

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Week 2: Building Up (30-40g fiber/day)

Day 8

• Breakfast: Steel-cut oats with blackberries, hemp seeds, and sliced almonds
• Lunch: Buddha bowl with brown rice, edamame, roasted sweet potato, and kale
• Dinner: Lentil curry with spinach over quinoa
• Snacks: Apple, mixed nuts, small green salad

Day 9

• Breakfast: Whole grain English muffin with almond butter and banana slices
• Lunch: Black bean and corn salad with quinoa and avocado
• Dinner: Baked halibut with farro and roasted cauliflower
• Snacks: Pear, hummus with cucumber slices

Day 10

• Breakfast: Chia pudding made with almond milk, topped with mango and coconut
• Lunch: Vegetable and chickpea stew with whole grain bread
• Dinner: Turkey meatballs with whole wheat spaghetti and marinara, side salad
• Snacks: Orange, edamame, carrot sticks

Day 11

• Breakfast: Smoothie bowl with acai, banana, berries, granola, and chia seeds
• Lunch: Lentil and vegetable soup with barley and whole grain roll
• Dinner: Grilled chicken with roasted butternut squash and wild rice blend
• Snacks: Apple with cashew butter, bell peppers with guacamole

Day 12

• Breakfast: Overnight oats with pumpkin puree, pecans, and dried cranberries
• Lunch: Quinoa tabbouleh with white beans and mixed greens
• Dinner: Vegetarian chili with three types of beans and cornbread
• Snacks: Berries, almonds, jicama sticks

Day 13

• Breakfast: Whole grain pancakes with blueberry compote and a side of raspberries
• Lunch: Roasted vegetable and chickpea wrap with whole wheat tortilla
• Dinner: Baked salmon with bulgur wheat and roasted asparagus
• Snacks: Pear, trail mix, cherry tomatoes

Day 14

• Breakfast: Veggie scramble with whole grain toast and side of mixed berries
• Lunch: Black-eyed pea and collard green soup with sweet potato
• Dinner: Stuffed bell peppers with ground turkey, brown rice, and black beans
• Snacks: Apple, pistachios, snap peas

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Week 3: Accelerating (35-45g fiber/day)

Day 15

• Breakfast: High-fiber cereal with banana, berries, and ground flaxseed
• Lunch: Massive salad with mixed greens, chickpeas, quinoa, vegetables, and seeds
• Dinner: White bean and vegetable stew over farro
• Snacks: Pear, mixed nuts, celery with almond butter, small avocado

Day 16

• Breakfast: Whole grain toast with mashed avocado, hemp seeds, and side fruit salad
• Lunch: Red lentil dal with brown rice and side of sautéed greens
• Dinner: Grilled chicken with roasted Brussels sprouts, sweet potato, and quinoa
• Snacks: Apple, edamame, carrot sticks with hummus

Day 17

• Breakfast: Green smoothie with kale, banana, berries, oats, chia seeds, and protein powder
• Lunch: Mediterranean platter with hummus, whole wheat pita, tabbouleh, and bean salad
• Dinner: Baked tilapia with wild rice, roasted broccoli, and a large side salad
• Snacks: Orange, almonds, cucumber slices, dried apricots

Day 18

• Breakfast: Oatmeal with pear, walnuts, chia seeds, and cinnamon
• Lunch: Vegetarian burrito bowl with black beans, brown rice, fajita vegetables, and guacamole
• Dinner: Lentil and mushroom Bolognese over whole wheat pasta with side salad
• Snacks: Berries, cashews, bell pepper strips, apple

Day 19

• Breakfast: Whole grain French toast with berry compote and side of sliced melon
• Lunch: Navy bean and vegetable soup with barley and whole grain bread
• Dinner: Grilled shrimp with quinoa, roasted cauliflower, and sautéed kale
• Snacks: Pear, trail mix, jicama with lime, cherry tomatoes

Day 20

• Breakfast: Breakfast quinoa bowl with almond milk, banana, berries, and pumpkin seeds
• Lunch: Three-bean chili over baked sweet potato with side salad
• Dinner: Baked chicken with bulgur wheat, roasted root vegetables, and steamed green beans
• Snacks: Apple with peanut butter, mixed nuts, snap peas, orange

Day 21

• Breakfast: Chia and oat pudding with mango, coconut, and hemp seeds
• Lunch: Falafel wrap with whole wheat tortilla, hummus, and tabbouleh
• Dinner: Vegetarian stir-fry with tofu, vegetables, and brown rice, plus side of edamame
• Snacks: Pear, pistachios, carrot sticks, dried figs

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Week 4: Maximum Fiber (40-50g fiber/day)

Day 22

• Breakfast: Steel-cut oats with mixed berries, chia seeds, flaxseed, and sliced almonds
• Lunch: Massive buddha bowl with quinoa, lentils, roasted vegetables, avocado, and tahini
• Dinner: Split pea soup with whole grain bread and large mixed green salad
• Snacks: Apple, mixed nuts, bell peppers with hummus, pear, edamame

Day 23

• Breakfast: Whole grain bagel with avocado, hemp seeds, and side of fruit salad
• Lunch: Black bean and sweet potato enchiladas with side of Mexican-style beans
• Dinner: Baked salmon with farro, roasted Brussels sprouts, and steamed broccoli
• Snacks: Orange, cashews, cucumber slices, dried apricots, cherry tomatoes

Day 24

• Breakfast: High-fiber smoothie with spinach, banana, berries, oats, chia seeds, and almond butter
• Lunch: Chickpea and vegetable curry over brown rice with side of dal
• Dinner: Turkey and bean chili with cornbread and large side salad
• Snacks: Pear, almonds, carrot sticks, apple, jicama

Day 25

• Breakfast: Whole grain pancakes with mixed berry compote and side of sliced peaches
• Lunch: Lentil and barley soup with vegetables and whole grain roll
• Dinner: Grilled chicken with quinoa, roasted cauliflower, sautéed kale, and baked sweet potato
• Snacks: Berries, walnuts, bell pepper strips, banana, snap peas

Day 26

• Breakfast: Overnight oats with pumpkin, chia seeds, pecans, and dried cranberries
• Lunch: Mediterranean grain bowl with farro, white beans, roasted vegetables, and olives
• Dinner: Vegetarian chili with kidney beans, black beans, pinto beans over quinoa
• Snacks: Apple with almond butter, mixed nuts, celery sticks, pear, edamame

Day 27

• Breakfast: Breakfast burrito with whole wheat tortilla, black beans, vegetables, avocado, and salsa
• Lunch: Minestrone soup packed with beans and vegetables, whole grain bread, side salad
• Dinner: Baked cod with wild rice blend, roasted asparagus, and sautéed spinach
• Snacks: Orange, pistachios, cucumber with hummus, dried figs, cherry tomatoes

Day 28

• Breakfast: Chia pudding with berries, mango, hemp seeds, and granola
• Lunch: Stuffed sweet potato with black beans, quinoa, vegetables, and tahini sauce
• Dinner: Lentil shepherd’s pie with mashed cauliflower topping and large side salad
• Snacks: Apple, almonds, carrot sticks, pear, bell pepper strips

Day 29

• Breakfast: Whole grain waffles with berry compote, sliced banana, and side of raspberries
• Lunch: Buddha bowl with brown rice, edamame, chickpeas, roasted vegetables, and avocado
• Dinner: Grilled chicken with barley, roasted root vegetables, and steamed broccoli
• Snacks: Orange, mixed nuts, snap peas, apple with peanut butter, jicama

Day 30

• Breakfast: Green smoothie bowl topped with granola, berries, chia seeds, and coconut
• Lunch: Three-bean salad with quinoa, mixed greens, and whole grain bread
• Dinner: Vegetarian lasagna with whole wheat noodles, white beans, vegetables, and side salad
• Snacks: Pear, cashews, cucumber slices, berries, edamame

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Fiber-Rich Food Reference

Legumes (per cooked cup):

• Lentils: 15-16g
• Black beans: 15g
• Chickpeas: 12g
• Kidney beans: 13g

Whole Grains (per cooked cup):

• Quinoa: 5g
• Brown rice: 3-4g
• Oatmeal: 4g
• Whole wheat pasta: 6g
• Farro: 8g
• Barley: 6g

Vegetables (per cup):

• Brussels sprouts: 4g
• Broccoli: 5g
• Sweet potato: 4g
• Spinach (cooked): 4g
• Carrots: 3-4g

Fruits:

• Pear: 5-6g
• Apple: 4-5g
• Banana: 3g
• Berries (1 cup): 4-8g
• Orange: 3-4g

Seeds and Nuts (per tbsp/oz):

• Chia seeds (1 tbsp): 5g
• Flaxseed (1 tbsp): 3g
• Almonds (1 oz): 3-4g

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Tips for Success

1. Hydrate constantly – Fiber needs water to work effectively
2. Increase gradually – Even if you feel fine, stick to the weekly progression
3. Eat the rainbow – Different colored plants provide different types of fiber
4. Don’t skip meals – Consistent fiber intake throughout the day is best
5. Listen to your body – Some bloating initially is normal, but severe discomfort means slow down
6. Consider probiotics – Fermented foods or supplements can help your gut adjust
7. Meal prep – Cook grains and legumes in batches to make meals easier

Remember: Individual fiber needs vary. This plan provides 25-50g daily, but some people may need more or less based on their health goals, activity level, and digestive tolerance.

10 High-Fiber Recipes from the Fibermaxxing Plan

1. Turkey and Bean Chili

Fiber: ~18g per serving | Serves: 6

Ingredients:

• 1 lb ground turkey
• 1 can (15 oz) kidney beans, drained
• 1 can (15 oz) black beans, drained
• 1 can (15 oz) pinto beans, drained
• 1 can (28 oz) crushed tomatoes
• 1 onion, diced
• 2 bell peppers, diced
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tsp paprika
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and peppers, sauté for 5 minutes.
2. Add garlic and ground turkey, cook until turkey is browned.
3. Stir in all spices and cook for 1 minute until fragrant.
4. Add crushed tomatoes and all three types of beans. Stir well.
5. Bring to a boil, then reduce heat and simmer for 30-45 minutes, stirring occasionally.
6. Season with salt and pepper to taste.
7. Serve topped with diced avocado for extra fiber.

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2. Mediterranean Quinoa Bowl

Fiber: ~12g per serving | Serves: 4

Ingredients:

• 2 cups cooked quinoa
• 1 can (15 oz) chickpeas, drained and roasted
• 2 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup kalamata olives
• 1/4 cup feta cheese (optional)

For the Tahini Dressing:

• 3 tbsp tahini
• 2 tbsp lemon juice
• 2 tbsp water
• 1 clove garlic, minced
• Salt to taste

Instructions:

1. To roast chickpeas: toss with olive oil, salt, and paprika. Roast at 400°F for 20-25 minutes until crispy.
2. Whisk together all dressing ingredients until smooth. Add more water if too thick.
3. Divide quinoa among four bowls.
4. Top with mixed greens, chickpeas, tomatoes, cucumber, onion, and olives.
5. Drizzle with tahini dressing and top with feta if using.

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3. Lentil and Vegetable Soup

Fiber: ~15g per serving | Serves: 6

Ingredients:

• 1½ cups dried green or brown lentils, rinsed
• 1 onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 2 cups spinach or kale, chopped
• 1 tsp cumin
• 1 tsp thyme
• 1 bay leaf
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 5-7 minutes.
2. Add garlic, cumin, and thyme. Cook for 1 minute.
3. Add lentils, diced tomatoes, broth, and bay leaf. Bring to a boil.
4. Reduce heat and simmer for 25-30 minutes until lentils are tender.
5. Stir in spinach or kale and cook until wilted, about 2 minutes.
6. Remove bay leaf. Season with salt and pepper.
7. Serve with whole grain bread.

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4. Black Bean and Sweet Potato Burrito Bowl

Fiber: ~16g per serving | Serves: 4

Ingredients:

• 2 cups cooked brown rice
• 2 large sweet potatoes, cubed
• 1 can (15 oz) black beans, drained
• 1 red bell pepper, sliced
• 1 onion, sliced
• 2 cups corn (fresh or frozen)
• 1 avocado, sliced
• Fresh cilantro
• Lime wedges

For seasoning:

• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp paprika
• Salt and pepper

Instructions:

1. Preheat oven to 425°F. Toss sweet potato cubes with 1 tbsp olive oil, cumin, chili powder, paprika, salt, and pepper.
2. Spread on a baking sheet and roast for 25-30 minutes, flipping halfway through.
3. Meanwhile, heat remaining oil in a pan. Sauté bell pepper and onion until softened, about 5 minutes.
4. Add black beans and corn to the pan. Cook until heated through.
5. Assemble bowls: start with brown rice, add roasted sweet potato, bean mixture, avocado slices, and fresh cilantro.
6. Squeeze lime juice over the top and serve.

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5. Overnight Oats with Chia Seeds

Fiber: ~12g per serving | Serves: 1

Ingredients:

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1 tbsp ground flaxseed
• 1 cup almond milk (or milk of choice)
• 1/2 banana, mashed
• 1/2 cup mixed berries
• 1 tbsp almond butter
• 1 tsp honey or maple syrup (optional)
• Pinch of cinnamon

Instructions:

1. In a mason jar or container, combine oats, chia seeds, flaxseed, and cinnamon.
2. Add mashed banana, almond milk, and sweetener if using. Stir well.
3. Cover and refrigerate overnight (or at least 4 hours).
4. In the morning, stir and top with berries and almond butter.
5. Can be eaten cold or warmed in the microwave for 1-2 minutes.

Meal prep tip: Make 5 jars at once for easy weekday breakfasts.

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6. Stuffed Bell Peppers with Quinoa and Black Beans

Fiber: ~11g per serving | Serves: 4

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, drained
• 1 cup corn
• 1 cup diced tomatoes
• 1/2 onion, diced
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 cup shredded cheese (optional)
• Fresh cilantro
• Salt and pepper

Instructions:

1. Preheat oven to 375°F.
2. In a large bowl, mix cooked quinoa, black beans, corn, tomatoes, onion, garlic, and spices.
3. Season with salt and pepper.
4. Stuff each bell pepper with the quinoa mixture.
5. Place peppers upright in a baking dish. Add 1/4 cup water to the bottom of the dish.
6. Cover with foil and bake for 30 minutes.
7. Remove foil, top with cheese if using, and bake uncovered for 10 more minutes.
8. Garnish with fresh cilantro before serving.

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7. Red Lentil Dal

Fiber: ~14g per serving | Serves: 4

Ingredients:

• 1½ cups red lentils, rinsed
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 can (14 oz) coconut milk
• 2 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• 2 tbsp curry powder
• 1 tsp turmeric
• 1 tsp cumin
• 2 tbsp coconut oil
• 2 cups spinach
• Salt to taste
• Fresh cilantro and lime for serving

Instructions:

1. Heat coconut oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and ginger, cook for 1 minute until fragrant.
3. Stir in curry powder, turmeric, and cumin. Cook for 30 seconds.
4. Add lentils, coconut milk, broth, and tomatoes. Stir well.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are soft and breaking down.
6. Stir in spinach until wilted. Season with salt.
7. Serve over brown rice with fresh cilantro and lime wedges.

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8. Three-Bean Salad

Fiber: ~13g per serving | Serves: 6

Ingredients:

• 1 can (15 oz) chickpeas, drained
• 1 can (15 oz) kidney beans, drained
• 1 can (15 oz) black beans, drained
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 red onion, finely diced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped

For the Dressing:

• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• 1/2 tsp cumin
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine all three types of beans, bell peppers, onion, tomatoes, and parsley.
2. In a small bowl, whisk together all dressing ingredients.
3. Pour dressing over bean mixture and toss well to combine.
4. Cover and refrigerate for at least 1 hour before serving to allow flavors to meld.
5. Serve chilled over mixed greens or with whole grain bread.

Note: This salad keeps well for 3-4 days in the refrigerator.

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9. Chickpea and Vegetable Curry

Fiber: ~12g per serving | Serves: 4

Ingredients:

• 2 cans (15 oz each) chickpeas, drained
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 cups cauliflower florets
• 1 sweet potato, cubed
• 1 can (14 oz) coconut milk
• 1 can (14 oz) diced tomatoes
• 2 cups spinach
• 2 tbsp curry powder
• 1 tsp garam masala
• 1 tsp turmeric
• 2 tbsp coconut oil
• Salt to taste

Instructions:

1. Heat coconut oil in a large pot over medium heat. Sauté onion until softened, about 5 minutes.
2. Add garlic and ginger, cook for 1 minute.
3. Stir in curry powder, garam masala, and turmeric. Cook for 30 seconds.
4. Add sweet potato and cauliflower. Stir to coat with spices.
5. Pour in coconut milk and diced tomatoes. Bring to a simmer.
6. Cover and cook for 15 minutes until sweet potato is tender.
7. Add chickpeas and spinach. Cook for 5 more minutes.
8. Season with salt and serve over brown rice or quinoa.

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10. High-Fiber Green Smoothie

Fiber: ~13g per serving | Serves: 1

Ingredients:

• 2 cups fresh spinach or kale
• 1 banana (preferably frozen)
• 1 cup mixed berries (frozen or fresh)
• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1 tbsp ground flaxseed
• 1 tbsp almond butter
• 1 cup almond milk (or milk of choice)
• 1/2 cup water
• Ice cubes (optional)

Instructions:

1. Add leafy greens and liquids to the blender first for easier blending.
2. Add remaining ingredients: banana, berries, oats, chia seeds, flaxseed, and almond butter.
3. Blend on high for 1-2 minutes until completely smooth.
4. Add ice cubes if you prefer a thicker, colder smoothie and blend again.
5. Pour into a glass and enjoy immediately.

Tips:

• Pre-portion smoothie ingredients into freezer bags for quick morning prep
• Add protein powder if using as a meal replacement
• Let sit for 2-3 minutes after blending if too thick, as chia seeds will absorb liquid

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Cooking Tips for Maximum Fiber

1. Don’t overcook vegetables – They lose fiber content when mushy
2. Leave skins on when possible – Much of the fiber is in the peel
3. Soak beans and lentils – Reduces cooking time and improves digestibility
4. Batch cook grains – Make large portions to use throughout the week
5. Add seeds to everything – Chia, flax, and hemp seeds boost fiber easily
6. Use whole grain pasta and bread – Simple swaps that double fiber content

Enjoy these recipes as part of your fibermaxxing journey!