• Maria B.

1,500 Calories 1 Week High Fiber Plan

Updated: Jun 15



Day 1


Meal Prep Tip: Cook an extra 4 oz. of chicken tonight to have for dinner on Day 2.


Breakfast (337 calories, 8 grams fiber)


  • 1/2 cup rolled oats, cooked in 1 cup 1% milk • 1/2 cup raspberries, fresh or frozen • 2 tsp. honey Cook oats and top with raspberries, honey and a pinch of cinnamon.


A.M. Snack (154 calories, 7 grams fiber)


  • 2 medium carrots

  • 1/4 cup hummus

Lunch (406 calories, 7 grams fiber)


Fig & Goat Cheese Salad


  • 2 cups mixed greens

  • 4 dried figs, coarsely chopped

  • 1 oz. goat cheese, crumbled

  • 2 Tbsp. slivered almonds

  • Dressing: Combine 1 Tbsp. each olive oil and balsamic vinegar, 1/2 tsp. honey and a pinch each of salt and pepper.


Combine salad ingredients and top with dressing.


P.M. Snack (119 calories, 3 gram fiber)


  • 1/2 whole-wheat English muffin, toasted and topped with 1/2 Tbsp. peanut butter


Dinner (452 calories, 9 grams fiber)


  • 2 1/2 cups Chipotle Chicken Quinoa Burrito Bowl


Evening Snack (50 calories, 1 gram fiber)


  • 1 Tbsp. dark chocolate chips


Day 2


Meal Prep Tip: Use a store bought Caesar dressing tonight at dinner or make your own creamy salad dressing ahead of time.


Breakfast (349 calories, 9 grams fiber)


  • 1 serving Peanut Butter & Chia Berry Jam English Muffin

  • 1/2 cup nonfat plain Greek yogurt with 1 tsp. honey


A.M. Snack (219 calories, 11 grams fiber)


  • 3 Tbsp. unsalted dry-roasted almonds

  • 1 cup raspberries


Lunch (374 calories, 8 grams fiber)

Quick Toaster-Oven Pizza


  • 1 8-inch whole-wheat tortilla

  • 5 thin slices tomato

  • 3 thin slices red onion

  • 3 Tbsp. shredded mozzarella cheese

  • 1 Tbsp. chopped fresh basil or 1 tsp. dried basil


Brush tortilla with 1 tsp. olive oil. Top with tomato, onion and cheese. Toast until cheese begins to melt. Top with basil.


  • 2cups mixed greens topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil


P.M. Snack (95 calories, 4 gram fiber)


  • 1 medium apple


Dinner (484 calories, 4 grams fiber)


  • Chicken Caesar Salad

  • 2 cups mixed greens

  • 4 oz. cooked chicken, chopped

  • 6 cherry tomatoes, halved Combine salad ingredients and top with 2 Tbsp. Caesar dressing and freshly ground pepper.

  • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted and drizzled with 1 tsp. olive oil


Day 3

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Breakfast (321 calories, 6 grams fiber)

Southwestern Egg Breakfast


  • 1/2 cup canned black beans, rinsed and heated

  • 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)

  • 2 Tbsp. pico de gallo or salsa

  • 2 Tbsp. shredded Cheddar cheese

Top beans with eggs, pico de gallo (or salsa), and cheese. Top with hot sauce, if desired.


A.M. Snack (167 calories, 10 grams fiber)


  • 1 cup raspberries

  • 2 Tbsp. unsalted dry-roasted almonds


Lunch (393 calories, 5 grams fiber)

Turkey & Cheese Melt


  • 2 slices whole grain bread, toasted

  • 2 tsp. Dijon mustard

  • 4 slices low-sodium deli turkey

  • 4 slices tomato

  • 1 slice Cheddar cheese


Spread 1 slice of bread with mustard and layer on turkey, tomato and cheese. Toast until the cheese begins to brown and melt. Top with other slice of toast.


P.M. Snack (102 calories, 6 grams fiber)


  • 1 medium pear


Dinner (500 calories, 8 grams fiber)


  • 2 1/2 cups Avocado & Shrimp Chopped Salad

  • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, drizzled with 1 tsp. olive oil and a pinch of kosher salt


Day 4


Breakfast (349 calories, 9 grams fiber)


  • 1 serving Peanut Butter & Chia Berry Jam English Muffin

  • 1/2 cup nonfat plain Greek yogurt with 1 tsp. honey


A.M. Snack (141 calories, 6 grams fiber)


  • 1/2 medium bell pepper, sliced

  • 1 medium carrot

  • 1/4 cup hummus


Lunch (387 calories, 6 grams fiber)

Fig & Cheese Toasts with a Side Salad


  • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted

  • 1 ounce goat cheese

  • 4 dried figs, coarsely chopped

  • 1 tsp. honey


Spread baguette with cheese. Top with figs and honey.


  • 2 cups mixed greens topped with 1 Tbsp. each olive oil and lemon juice


P.M. Snack (95 calories, 4 grams fiber)


  • 1 medium apple


Dinner (528 calories, 11 grams fiber)

Salmon, Brussels Sprouts & Quinoa


  • 5 oz. roasted salmon, coated with a thin layer of olive-oil cooking spray and seasoned with 1/4 tsp. dried oregano and a pinch each of salt and pepper

  • 1 1/2 cups Brussels sprouts, halved and tossed with 1 1/2 tsp. olive oil and roasted, seasoned with 1/4 tsp. garlic powder and a pinch each of salt and pepper

  • 1 cup cooked quinoa


Day 5


Breakfast (321 calories, 6 grams fiber)

Southwestern Egg Breakfast


  • 1/2 cup canned black beans, rinsed and heated

  • 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)

  • 2 Tbsp. pico de gallo or salsa

  • 2 Tbsp. shredded Cheddar cheese

Top beans with eggs, pico de gallo (or salsa), and cheese. Top with hot sauce, if desired.


A.M. Snack (166 calories, 4 grams fiber)


  • 3 dried figs

  • 1 Tbsp. unsalted dry-roasted almonds


Lunch (374 calories, 13 grams fiber)

Veggie Wrap

  • 1 8-inch whole-wheat tortilla

  • 3 Tbsp. hummus

  • 1/4 avocado, mashed

  • 1 cup sliced veggies of your choice (try: bell pepper, carrot, cucumber, green

  • 2 Tbsp. Cheddar cheese

Spread tortillas with hummus and avocado. Layer on veggies and cheese.


P.M. Snack (112 calories, 4 grams fiber)


  • 1 medium orange

  • 1 Tbsp. dark chocolate chips


Dinner (516 calories, 17 grams fiber)


  • 1 1/2 cups Cowboy Beef & Bean Chili

  • 2 cups mixed greens topped with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil


Day 6


Breakfast (335 calories, 7 grams fiber)


  • 1 cup Berry & Flax Smoothie

  • 1/2 whole-wheat English muffin toasted and topped with 1/2 Tbsp. peanut butter


A.M. Snack (166 calories, 8 grams fiber)


  • 1/2 medium bell pepper, sliced

  • 2 medium carrots

  • 1/4 cup hummus


Lunch ( 402 calories, 15 grams fiber)


  • 1 1/4 cups Cowboy Beef & Bean Chili

  • 1 medium orange


P.M. Snack ( 153 calories, 6 grams fiber)


  • 1 medium pear

  • 1 Tbsp. unsalted dry-roasted almonds


Dinner (437 calories, 8 grams fiber)

Quick Toaster-Oven Pizza

  • 1 8-inch whole-wheat tortilla

  • 5 thin slices tomato

  • 3 thin slices red onion

  • 1/4 cup shredded mozzarella cheese

  • 1 Tbsp. chopped fresh basil or 1 tsp. dried


Brush tortilla with 1 tsp. olive oil. Top with tomato, onion and cheese. Toast until cheese begins to melt. Top with basil


  • 2 cups mixed greens topped with 1 Tbsp. each olive oil and balsamic vinegar

Day 7


Breakfast (337 calories, 8 grams fiber)

  • 1/2 cup rolled oats, cooked in 1 cup 1% milk

  • 1/2 cup raspberries, fresh or frozen

  • 2 tsp. honey

Cook oats and top with raspberries, honey and a pinch of cinnamon.


A.M. Snack(185 calories, 4 gram fiber)


  • 3 Tbsp. unsalted dry-roasted almonds

  • 1 medium plum


Lunch (384 calories, 14 grams fiber)

Southwestern Salad


  • 2 cups mixed greens

  • 1/2 cup canned black beans, rinsed

  • 1/2 medium green bell pepper, chopped

  • 8 cherry tomatoes, halved

  • 1/4 medium avocado, diced

  • 1 Tbsp. shredded Cheddar cheese

Combine salad ingredients and top with 1 Tbsp. each olive oil and red-wine vinegar and a pinch each of salt and pepper.


P.M. Snack (62 calories, 3 grams fiber)


  • 1 medium orange


Dinner (500 calories, 10 grams fiber)


  • 1 2/3 cups Mac & Cheese with Collards

  • 1 1/2 cups steamed broccoli


Evening Snack (50 calories, 1 gram fiber)


  • 1 Tbsp. dark chocolate chips


Note: This meal plan is controlled for calories, fiber and sodium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.


©2018 by Maria's Weight Loss Products.