{"id":95504,"date":"2026-11-10T13:13:47","date_gmt":"2026-11-10T13:13:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=95504"},"modified":"2026-11-10T13:13:47","modified_gmt":"2026-11-10T13:13:47","slug":"7-day-high-fiber-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/","title":{"rendered":"7-day high-fiber meal plan: your easy guide to more fiber"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#What_is_a_7-day_high-fiber_meal_plan\" >What is a 7-day high-fiber meal plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#What_does_the_weekly_menu_look_like\" >What does the weekly menu look like?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#How_can_I_meal-prep_a_high-fiber_meal_plan\" >How can I meal-prep a high-fiber meal plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#What_can_I_eat_every_day_for_high_fiber\" >What can I eat every day for high fiber?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#How_much_fiber_should_you_eat_each_day\" >How much fiber should you eat each day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#How_do_you_get_7_grams_of_fiber_at_one_meal\" >How do you get 7 grams of fiber at one meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#What_are_easy_lunch_and_dinner_ideas_with_more_fiber\" >What are easy lunch and dinner ideas with more fiber?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#How_can_I_increase_my_fiber_intake_without_feeling_bloated\" >How can I increase my fiber intake without feeling bloated?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Can_eating_more_fiber_help_with_weight_loss\" >Can eating more fiber help with weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Will_I_lose_weight_with_high_fiber_and_high_protein\" >Will I lose weight with high fiber and high protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Frequently_asked_questions\" >Frequently asked questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#How_much_fiber_is_too_much_in_a_day\" >How much fiber is too much in a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#What_are_signs_that_I_need_more_fiber\" >What are signs that I need more fiber?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#How_long_does_it_take_to_feel_the_effects_of_more_fiber\" >How long does it take to feel the effects of more fiber?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#Is_oatmeal_a_good_breakfast_for_fiber\" >Is oatmeal a good breakfast for fiber?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#What_drinks_help_increase_fiber_intake\" >What drinks help increase fiber intake?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><i><span style=\"font-weight: 400;\">A 7-day high-fiber meal plan is a simple week of meals built around fruits, vegetables, whole grains, beans, nuts, and seeds to help you eat more fiber. It may suit adults who want more filling meals and more regular digestion, while people with digestive or other medical conditions should check with a doctor first.<\/span><\/i><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_high-fiber_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article is for general information only and isn&#8217;t medical advice. If you have a digestive condition such as IBS or IBD, are pregnant, or take medication, talk to your doctor or a registered dietitian before making significant changes to your fiber intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><b>Key takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A fiber-focused week is about adding plant foods to every meal, building up slowly, and drinking enough water.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber is the part of plant foods your body does not digest, and it may support regular bowel movements and gut bacteria (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9787832\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A common guideline is about 14 g of fiber per 1,000 calories, or roughly 28 to 34 g a day for many men (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-nutrition\/the-facts-on-fiber\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) and at least 25 to 35 g a day for adults in general (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/fiber\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 2-week whole-food diet with more fiber changed the gut microbiome in one study, though short-chain fatty acid levels did not rise consistently (<\/span><a href=\"https:\/\/journals.asm.org\/doi\/10.1128\/msystems.00115-21\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing fiber gradually and drinking enough fluids may lessen bloating (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/fiber\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), and adequate water helped keep gut bacteria balanced in one lab study (<\/span><a href=\"https:\/\/www.cell.com\/iscience\/fulltext\/S2589-0042(24)01125-8\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foods rich in fiber may help you feel full, but calorie balance still matters for weight (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2023.1110748\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.scielo.br\/j\/ag\/a\/zG76v7m77b6ZV8vRjLCzcSM\/\"> <span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soluble fiber dissolves in water to form a gel and is found in oats, beans, apples, and psyllium (<\/span><a href=\"https:\/\/www.mdpi.com\/1420-3049\/26\/22\/6802\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Each day of the meal plan pairs a breakfast, lunch, dinner, and snack with at least one fiber source per meal.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/menopause-meal-Collage-Banner-3.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_7-day_high-fiber_meal_plan\"><\/span><b>What is a 7-day high-fiber meal plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is a structured week of meals designed to raise your daily dietary fiber intake. Fiber moves through the digestive tract mostly undigested, which may aid regular bowel movements, feed gut bacteria, and help keep blood sugar levels steadier (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9787832\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A balanced plan uses two types of fiber:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soluble fiber:<\/b><span style=\"font-weight: 400;\"> dissolves in water to form a gel, found in oats, beans, apples, and psyllium (<\/span><a href=\"https:\/\/www.mdpi.com\/1420-3049\/26\/22\/6802\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insoluble fiber:<\/b><span style=\"font-weight: 400;\"> helps move material through your digestive system and adds stool bulk, found in whole wheat flour, nuts, beans, and vegetables like cauliflower and green beans (<\/span><a href=\"https:\/\/www.mdpi.com\/2304-8158\/15\/1\/38\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This meal plan is not set to a fixed number of calories per day. Portions depend on your age, size, and activity, and a dietitian can help you adjust them.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-protein-high-fiber-meal-plan\/\">High-Protein, High-Fiber Meal Plan: Your Weight Loss Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_does_the_weekly_menu_look_like\"><\/span><b>What does the weekly menu look like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Each day of the meal plan below pairs a breakfast, lunch, dinner, and snack with at least one fiber source per meal and some protein, and you can swap meals between days.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This day leans on oats, beans, and quinoa for an easy start.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> oatmeal with chia, raspberries, and almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> black bean and quinoa bowl with avocado and greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> whole-wheat pasta with lentil marinara and broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> pear and walnuts<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This day brings in flaxseed, chickpeas, and salmon.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> spinach and berry smoothie with flaxseed and plant milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> chickpea and avocado salad wrap<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> baked salmon with Brussels sprouts and sweet potato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> roasted chickpeas<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This day mixes Greek yogurt, a soup, and a vegetable stir-fry for a high-protein start.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Greek yogurt with chia, blueberries, and pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> vegetable and split pea soup with whole-grain sourdough<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> tofu stir-fry with broccoli, snap peas, and brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> apple and peanut butter<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This day includes barley, edamame, and a bean chili.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> toast on seeded bread with avocado and hemp seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> barley and edamame salad with bell pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> black bean vegetable chili with avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> air-popped popcorn<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This day centers on overnight oats, farro, and cauliflower.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> overnight oats with chia and banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Mediterranean farro bowl with chickpeas and hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> baked chicken or tempeh with cauliflower and quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> carrots, celery, and hummus<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/cover.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This day adds chia pudding, falafel, and a leafy salad.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> chia pudding with raspberries and almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> whole-wheat falafel pita with greens and tahini<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> ground turkey or black bean burger with kale salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> berries and pistachios<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This day finishes with beans at breakfast and a kidney bean curry.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> scrambled eggs or tofu with spinach, black beans, and salsa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> quinoa and roasted vegetable salad with pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> kidney bean vegetable curry with brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Greek yogurt or cottage cheese with sliced pear<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 2021 study found that a 2-week whole-food diet with extra fiber changed the gut microbiome, raising fiber-degrading bacteria such as Bifidobacterium and Lactobacillus, although fecal short-chain fatty acid levels did not rise consistently in the short term (<\/span><a href=\"https:\/\/journals.asm.org\/doi\/10.1128\/msystems.00115-21\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you want to refresh your fitness routine, explore lower-calorie recipe ideas, or bring more structure to your wellness habits, BetterMe: Health Coaching app offers tools that can support your next step. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_high-fiber_meal_plan\">Explore the app<\/a> and find an approach that works for your lifestyle.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_I_meal-prep_a_high-fiber_meal_plan\"><\/span><b>How can I meal-prep a high-fiber meal plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Meal prep for this fiber meal plan starts with a grocery list, batch cooking grains and beans, and chopping vegetables ahead. One prep session of 1 to 2 hours can cover several days.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Write a grocery list from the 7 days above, grouped by produce, grains, legumes, and proteins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook a large pot of brown rice, quinoa, or farro, plus one batch of beans or split peas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wash and chop vegetables such as broccoli, bell pepper, carrots, and celery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Portion overnight oats and chia pudding into jars for 2 to 3 days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Store cooked grains and legumes in the fridge for a few days, or freeze portions for later in the week.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_can_I_eat_every_day_for_high_fiber\"><\/span><b>What can I eat every day for high fiber?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Every day, you can build meals around beans, lentils, oats, berries, vegetables, whole grains, nuts, and seeds. These foods appear across the weekly meal plan above:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beans:<\/b><span style=\"font-weight: 400;\"> provide both soluble and insoluble fiber and may help you feel full (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7915747\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">); they are also budget-friendly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lentils:<\/b><span style=\"font-weight: 400;\"> high in fiber and plant-based protein (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0001868624002033\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">), and filling in soups and curries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chia seeds:<\/b><span style=\"font-weight: 400;\"> pack plenty of fiber into a small serving (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/fsn3.3035\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Raspberries:<\/b><span style=\"font-weight: 400;\"> contain a good amount of fiber with natural sweetness (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/349156761_Nutritional_value_of_promising_raspberry_varieties\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avocado:<\/b><span style=\"font-weight: 400;\"> provides fiber along with healthy fats (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2405457725029055\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oats:<\/b><span style=\"font-weight: 400;\"> a source of soluble fiber, including beta-glucan (<\/span><a href=\"https:\/\/www.mdpi.com\/2304-8158\/10\/11\/2591\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Broccoli:<\/b><span style=\"font-weight: 400;\"> adds fiber, vitamins, and minerals while keeping meals relatively low in calories (<\/span><a href=\"https:\/\/www.mdpi.com\/2079-6382\/12\/7\/1157\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Brussels sprouts:<\/b><span style=\"font-weight: 400;\"> fiber-rich vegetables that can make a meal more filling (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/386339852_Brussels_Sprouts_A_Tiny_Vegetable_with_Huge_Benefits\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quinoa:<\/b><span style=\"font-weight: 400;\"> provides fiber and protein as an alternative to refined grains (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2772502225000769\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Popcorn:<\/b><span style=\"font-weight: 400;\"> air-popped popcorn is a whole grain snack with fiber; keep added butter and sugar modest (<\/span><a href=\"https:\/\/scientificdiscoveries.ars.usda.gov\/tellus\/stories\/articles\/popcorn-a-healthy-whole-grain-snack\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_much_fiber_should_you_eat_each_day\"><\/span><b>How much fiber should you eat each day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many adults are advised to aim for about 14 grams of fiber per 1,000 calories, and a general range for adults is at least 25 to 35 g a day.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1837\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Group<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Suggested daily intake<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdult men\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t14 g per 1,000 calories, about 28 to 34 g a day for many men (2)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdult women\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAt least 25 to 35 g a day for adults in general, including women (3)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">These figures come from different sources, and nutritional needs vary. A registered dietitian can help you set a target that fits your health, goals, and diet.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-fiber-low-carb-diet-plan\/\">High Fiber Low Carb Diet Plan: A Gentle Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_you_get_7_grams_of_fiber_at_one_meal\"><\/span><b>How do you get 7 grams of fiber at one meal?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can usually reach around 7 grams at one meal by combining two or three fiber sources, such as oats with chia seeds and berries, or a bean bowl with vegetables. Fiber content depends on portion size, so check food labels when you want precise numbers.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> oatmeal topped with chia seeds and raspberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> a chickpea wrap on a whole-grain tortilla with greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> tomato and bean sauce over whole-wheat pasta with broccoli<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_easy_lunch_and_dinner_ideas_with_more_fiber\"><\/span><b>What are easy lunch and dinner ideas with more fiber?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Easy options include grain bowls, split pea soup, bean chili, falafel pitas, and other ideas from the meal plan above.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grain bowls:<\/b><span style=\"font-weight: 400;\"> quinoa or brown rice with black beans, avocado, and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Split pea soup:<\/b><span style=\"font-weight: 400;\"> with seeded bread on the side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bean chili:<\/b><span style=\"font-weight: 400;\"> black or kidney beans with tomatoes, served with brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Falafel pita:<\/b><span style=\"font-weight: 400;\"> a whole-wheat pita with falafel, greens, and tahini<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_I_increase_my_fiber_intake_without_feeling_bloated\"><\/span><b>How can I increase my fiber intake without feeling bloated?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can increase fiber without much bloating by adding it slowly, drinking water through the day, and spreading fiber across meals. This gives your gut time to adjust and may reduce temporary bloating or cramping (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/fiber\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step up slowly:<\/b><span style=\"font-weight: 400;\"> if you eat 10 to 15 g a day now, add a few grams every few days rather than jumping to 30 grams overnight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spread it out:<\/b><span style=\"font-weight: 400;\"> include a fiber source at each meal instead of one large serving.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drink water:<\/b><span style=\"font-weight: 400;\"> drink regularly as you add fiber; adequate water helped keep gut bacteria balanced in one lab study (<\/span><a href=\"https:\/\/www.cell.com\/iscience\/fulltext\/S2589-0042(24)01125-8\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swap gradually:<\/b><span style=\"font-weight: 400;\"> replace white rice, pasta, and bread with brown rice, quinoa, farro, and whole-wheat options one meal at a time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep the skins on:<\/b><span style=\"font-weight: 400;\"> leave edible skins on apples, pears, and potatoes.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If bloating, discomfort, or changes in bowel habits continue, talk to your doctor.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_eating_more_fiber_help_with_weight_loss\"><\/span><b>Can eating more fiber help with weight loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A fiber-focused plan may support weight loss for some people, mainly because foods with plenty of fiber can help you feel fuller for longer and make it easier to manage overall calorie intake. Individual results vary.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2023 study of people in a plant-rich lifestyle program found that those who increased their intake of fruits, vegetables, and beans lost more weight on average (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2023.1110748\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). A small 2023 trial in women with obesity found that a short-term, calorie-restricted diet with extra fiber improved satiety and lowered post-meal ghrelin, an appetite-related signal (<\/span><a href=\"https:\/\/www.scielo.br\/j\/ag\/a\/zG76v7m77b6ZV8vRjLCzcSM\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In that trial, both the fiber group and the conventional diet group lost weight while eating fewer calories (<\/span><a href=\"https:\/\/www.scielo.br\/j\/ag\/a\/zG76v7m77b6ZV8vRjLCzcSM\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Fiber can make a calorie-conscious diet more satisfying, but it is not a shortcut.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_I_lose_weight_with_high_fiber_and_high_protein\"><\/span><b>Will I lose weight with high fiber and high protein?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Combining fiber and protein may help some people feel full and manage portions, but weight loss still depends on overall calorie balance and is not certain. A sports nutrition position stand on diets for weight reduction suggests about 1.2 to 2.0 grams of protein per kg of body weight per day during weight loss (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/15502783.2026.2740266\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">), and spreading protein intake across meals can help with hitting your protein goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To turn this into a high-protein meal plan with both protein and fiber, add a protein source to each meal: Greek yogurt or cottage cheese at breakfast, chickpeas or edamame at lunch, and salmon, chicken, or a lean protein such as turkey at dinner. Some people use a protein powder in smoothies, though whole foods also provide fiber, carbs, and other nutrients, and many people focus on fiber-rich carbs such as beans, oats, and brown rice. Talk to a doctor or registered dietitian before a high-protein diet if you have kidney or other health conditions.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app can help you build a more structured approach to your wellness routine with meal plans, workouts, and habit-tracking tools. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_high-fiber_meal_plan\">Start using the app<\/a> to explore options that may support your personal fitness and nutrition goals.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-GYM-workouts-for-young-men-4.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_asked_questions\"><\/span><b>Frequently asked questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_fiber_is_too_much_in_a_day\"><\/span><strong>How much fiber is too much in a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no single maximum that applies to everyone. Suddenly eating very large amounts can cause digestive discomfort, so increase fiber gradually and drink plenty of water.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_signs_that_I_need_more_fiber\"><\/span><strong>What are signs that I need more fiber?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no official list of signs. Some people notice irregular bowel movements, hard stools, or feeling hungry soon after meals when they eat few plant foods. These signs can have other causes, so talk to a doctor if they persist.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_feel_the_effects_of_more_fiber\"><\/span><strong>How long does it take to feel the effects of more fiber?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some people notice changes in digestion within a few days, while changes in regularity can take a few weeks. Your response depends on your usual diet and how quickly you add fiber.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_oatmeal_a_good_breakfast_for_fiber\"><\/span><strong>Is oatmeal a good breakfast for fiber?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. Oatmeal provides fiber, including beta-glucan (<\/span><a href=\"https:\/\/www.mdpi.com\/2304-8158\/10\/11\/2591\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">), and makes an easy base. Add berries, chia seeds, nuts, or ground flaxseed for extra fiber, and serve it with yogurt for more protein.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_drinks_help_increase_fiber_intake\"><\/span><strong>What drinks help increase fiber intake?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Most drinks contain little or no fiber, so whole plant foods are the main way to increase intake. Smoothies made with whole fruits, vegetables, seeds, and oats can provide some fiber.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_high-fiber_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span>The bottom line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Moving toward more fiber does not require a rigid overhaul. Gradually adding oats, brown rice, beans, berries, and seeds, along with enough water, can help your digestion adjust comfortably, and a structured meal plan like this one can help by giving you a clear, low-stress place to start.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A 7-day high-fiber meal plan is a simple week of meals built around fruits, vegetables, whole grains, beans, nuts, and seeds to help you eat more fiber. It may suit adults who want more filling meals and more regular digestion, while people with digestive or other medical conditions should check with a doctor first. This [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":95506,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-95504","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>7-Day High-Fiber Meal Plan to Support Digestion | BetterMe<\/title>\n<meta name=\"description\" content=\"Want more fiber on your plate? \u2605 7-DAY HIGH-FIBER MEAL PLAN \u27a4 ideas can support digestion and help you feel full. See a simple week of meals and tips to start.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-day high-fiber meal plan: your easy guide to more fiber\" \/>\n<meta property=\"og:description\" content=\"Want more fiber on your plate? \u2605 7-DAY HIGH-FIBER MEAL PLAN \u27a4 ideas can support digestion and help you feel full. See a simple week of meals and tips to start.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/1559-7-day-high-fiber-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/333657321ca4f8275de64c820484e71d\"},\"headline\":\"7-day high-fiber meal plan: your easy guide to more fiber\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/\"},\"wordCount\":1971,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/1559-7-day-high-fiber-meal-plan.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<i><span style=\\\"font-weight: 400;\\\">A 7-day high-fiber meal plan is a simple week of meals built around fruits, vegetables, whole grains, beans, nuts, and seeds to help you eat more fiber. It may suit adults who want more filling meals and more regular digestion, while people with digestive or other medical conditions should check with a doctor first.<\\\/span><\\\/i>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article is for general information only and isn't medical advice. If you have a digestive condition such as IBS or IBD, are pregnant, or take medication, talk to your doctor or a registered dietitian before making significant changes to your fiber intake.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key takeaways<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A fiber-focused week is about adding plant foods to every meal, building up slowly, and drinking enough water.<\\\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Fiber is the part of plant foods your body does not digest, and it may support regular bowel movements and gut bacteria (<\\\/span><a href=\\\"https:\\\/\\\/pmc.ncbi.nlm.nih.gov\\\/articles\\\/PMC9787832\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A common guideline is about 14 g of fiber per 1,000 calories, or roughly 28 to 34 g a day for many men (<\\\/span><a href=\\\"https:\\\/\\\/www.health.harvard.edu\\\/diet-and-nutrition\\\/the-facts-on-fiber\\\"><span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">) and at least 25 to 35 g a day for adults in general (<\\\/span><a href=\\\"https:\\\/\\\/nutritionsource.hsph.harvard.edu\\\/carbohydrates\\\/f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/\",\"name\":\"7-Day High-Fiber Meal Plan to Support Digestion | BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/1559-7-day-high-fiber-meal-plan.png\",\"description\":\"Want more fiber on your plate? \u2605 7-DAY HIGH-FIBER MEAL PLAN \u27a4 ideas can support digestion and help you feel full. See a simple week of meals and tips to start.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/1559-7-day-high-fiber-meal-plan.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/1559-7-day-high-fiber-meal-plan.png\",\"width\":1920,\"height\":1200,\"caption\":\"Whole-grain toast topped with hummus, cucumber, radishes, and sprouts for a 7-day high-fiber meal plan.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-high-fiber-meal-plan\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/nutrition\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Meal Plans\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/nutrition\\\/meal-plans\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"7-day high-fiber meal plan: your easy guide to more fiber\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/betterme.world\\\/articles\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/BetterMe.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/betterme.health.coaching\",\"https:\\\/\\\/x.com\\\/betterme\",\"https:\\\/\\\/www.instagram.com\\\/betterme\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/company\\\/betterme-apps\",\"https:\\\/\\\/www.pinterest.com\\\/bettermetips\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\\\/\\\/www.tiktok.com\\\/@betterme.health.coaching\",\"https:\\\/\\\/apps.apple.com\\\/app\\\/betterme-health-coaching\\\/id1264546236\",\"https:\\\/\\\/play.google.com\\\/store\\\/apps\\\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\\\/\\\/www.wikidata.org\\\/wiki\\\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/333657321ca4f8275de64c820484e71d\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/Frame-6-150x150.pngf8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/Frame-6-150x150.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/bttrm-admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"7-Day High-Fiber Meal Plan to Support Digestion | BetterMe","description":"Want more fiber on your plate? \u2605 7-DAY HIGH-FIBER MEAL PLAN \u27a4 ideas can support digestion and help you feel full. See a simple week of meals and tips to start.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/","og_locale":"en_US","og_type":"article","og_title":"7-day high-fiber meal plan: your easy guide to more fiber","og_description":"Want more fiber on your plate? \u2605 7-DAY HIGH-FIBER MEAL PLAN \u27a4 ideas can support digestion and help you feel full. See a simple week of meals and tips to start.","og_url":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/1559-7-day-high-fiber-meal-plan-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/333657321ca4f8275de64c820484e71d"},"headline":"7-day high-fiber meal plan: your easy guide to more fiber","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/"},"wordCount":1971,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/1559-7-day-high-fiber-meal-plan.png","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<i><span style=\"font-weight: 400;\">A 7-day high-fiber meal plan is a simple week of meals built around fruits, vegetables, whole grains, beans, nuts, and seeds to help you eat more fiber. It may suit adults who want more filling meals and more regular digestion, while people with digestive or other medical conditions should check with a doctor first.<\/span><\/i>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article is for general information only and isn't medical advice. If you have a digestive condition such as IBS or IBD, are pregnant, or take medication, talk to your doctor or a registered dietitian before making significant changes to your fiber intake.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Key takeaways<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A fiber-focused week is about adding plant foods to every meal, building up slowly, and drinking enough water.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber is the part of plant foods your body does not digest, and it may support regular bowel movements and gut bacteria (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9787832\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A common guideline is about 14 g of fiber per 1,000 calories, or roughly 28 to 34 g a day for many men (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-nutrition\/the-facts-on-fiber\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) and at least 25 to 35 g a day for adults in general (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/f ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/","url":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/","name":"7-Day High-Fiber Meal Plan to Support Digestion | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/1559-7-day-high-fiber-meal-plan.png","description":"Want more fiber on your plate? \u2605 7-DAY HIGH-FIBER MEAL PLAN \u27a4 ideas can support digestion and help you feel full. See a simple week of meals and tips to start.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/1559-7-day-high-fiber-meal-plan.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/1559-7-day-high-fiber-meal-plan.png","width":1920,"height":1200,"caption":"Whole-grain toast topped with hummus, cucumber, radishes, and sprouts for a 7-day high-fiber meal plan."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/7-day-high-fiber-meal-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"7-day high-fiber meal plan: your easy guide to more fiber"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/333657321ca4f8275de64c820484e71d","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.pngf8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/95504","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=95504"}],"version-history":[{"count":3,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/95504\/revisions"}],"predecessor-version":[{"id":95508,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/95504\/revisions\/95508"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/95506"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=95504"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=95504"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=95504"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=95504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}