30-Day High-Fiber, Anti-Inflammatory Meal Plan

Week 1

Day 1

Daily Totals: 1,519 calories, 74g fat, 87g protein, 140g carbohydrate, 35g fiber, 1,685mg sodium 

Breakfast (355 calories)

• Serve with ½ cup blueberries and ½ cup low-fat plain kefir

Lunch (338 calories)

Dinner (555 calories)

Snacks

• ¼ cup salted dry-roasted edamame and ½ cup blueberries (141 calories)
• 1 large pear (131 calories)

Make it 1,800 calories: Add 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 calories: Add 1 medium orange to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 2

Daily Totals: 1,522 calories, 67g fat, 64g protein, 174g carbohydrate, 34g fiber, 1,636mg sodium 

Breakfast (419 calories)

Lunch (479 calories)

Dinner (375 calories)

Snacks

• ¼ cup salted dry-roasted edamame and ¼ cup blueberries (120 calories)
• 1 large pear (131 calories)

Make it 1,800 calories: Add 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 calories: Add 1 medium orange to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 3

Daily Totals: 1,499 calories, 64g fat, 62g protein, 179g carbohydrate, 31g fiber, 1,319mg sodium 

Breakfast (419 calories)

Lunch (479 calories)

Dinner (404 calories)

Snacks

• ½ cup blueberries (42 calories)
• ¾ cup low-fat plain strained Greek-style yogurt and ½ cup raspberries (156 calories)

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium apple to lunch. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium apple with 2 Tbsp. natural peanut butter to lunch. 

Day 4

Daily Totals: 1,524 calories, 59g fat, 63g protein, 195g carbohydrate, 35g fiber, 1,511mg sodium 

Breakfast (419 calories)

Lunch (479 calories)

Dinner (471 calories)

Snacks

• 1 cup blackberries (62 calories)
• 1 medium apple (95 calories)

Make it 1,800 calories: Add 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 

Day 5

Daily Totals: 1,509 calories, 69g fat, 79g protein, 149g carbohydrate, 34g fiber, 2,168mg sodium

Breakfast (343 calories)

Lunch (479 calories)

Dinner (421 calories)

Snacks

• ½ cup low-fat cottage cheese and 1 plum (112 calories)
• ¾ cup low-fat plain strained Greek-style yogurt and ½ cup raspberries (156 calories)

Make it 1,800 calories: Add 1 medium apple to lunch and 1 serving Pineapple & Avocado Salad to dinner. 

Make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and 1 serving Pineapple & Avocado Salad to dinner. 

Day 6

Daily Totals: 1,484 calories, 70g fat, 79g protein, 149g carbohydrate, 39g fiber, 1,461mg sodium

Breakfast (343 calories)

Lunch (328 calories)

• Serve with ½ cup low-fat cottage cheese

Dinner (393 calories)

Snacks

• ¼ cup unsalted dry-roasted almonds and 1 medium peach (265 calories)
• ¾ cup low-fat plain strained Greek-style yogurt and ½ cup raspberries (156 calories)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 3 Tbsp. sliced almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 7

Daily Totals: 1,497 calories, 74g fat, 85g protein, 135g carbohydrate, 36g fiber, 1,669mg sodium

Breakfast (355 calories)

Lunch (328 calories)

Dinner (452 calories)

Snacks

• ¼ cup unsalted dry-roasted almonds (206 calories)
• ¾ cup low-fat plain strained Greek-style yogurt and ½ cup raspberries (156 calories)

Make it 1,800 calories: Add 1 medium banana to A.M. snack, 1 medium pear to lunch and 3 Tbsp. sliced almonds to P.M. snack.

Make it 2,000 calories: Add 1 medium banana to A.M. snack, 1 medium pear to lunch, 2 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Week 2

Day 8

Daily Totals: 1,537 calories, 45g fat, 95g protein, 198g carbohydrate, 41g fiber, 1,301mg sodium

Breakfast (412 calories)

• Serve with ½ cup blueberries

Lunch (399 calories)

• Serve with 1 medium apple

Dinner (460 calories)

Snacks

• ¼ cup salted dry-roasted edamame (98 calories)
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt and 1 medium peach (168 calories)

Make it 1,800 calories: Add 1 medium banana to A.M. snack and add 2 Tbsp. natural peanut butter to the apple at lunch. 

Make it 2,000 calories: Add 1 medium banana to A.M. snack, add 2 Tbsp. natural peanut butter to the apple at lunch and ¼ cup unsalted dry-roasted shelled pistachios as an evening snack. 

Day 9

Daily Totals: 1,503 calories, 53g fat, 84g protein, 188g carbohydrate, 35g fiber, 1,853mg sodium 

Breakfast (432 calories)

Lunch (393 calories)

• Serve with 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

Dinner (452 calories)

Snacks

• 1 large pear (131 calories)
• 1 medium apple (95 calories)

Make it 1,800 calories: Add ¼ cup salted dry-roasted edamame to A.M. snack and 2 Tbsp. natural peanut butter to P.M. snack.

Make it 2,000 calories: Add ¼ cup salted dry-roasted edamame to A.M. snack, 2 Tbsp. natural peanut butter to P.M. snack and ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 10

Daily Totals: 1,507 calories, 55g fat, 82g protein, 181g carbohydrate, 35g fiber, 2,172mg sodium 

Breakfast (382 calories)

Lunch (393 calories)

Dinner (521 calories)

Snacks

• ½ cup low-fat cottage cheese and 1 plum (112 calories)
• ¼ cup salted dry-roasted edamame (98 calories)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 11

Daily Totals: 1,503 calories, 65g fat, 92g protein, 150g carbohydrate, 34 fiber, 2,254mg sodium 

Breakfast (432 calories)

Lunch (393 calories)

Dinner (426 calories)

Snacks

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to lunch. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 3 Tbsp. sliced almonds to lunch and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 12

Daily Totals: 1,485 calories, 59g fat, 100g protein, 149g carbohydrate, 37g fiber, 2,083mg sodium 

Breakfast (432 calories)

Lunch (393 calories)

Dinner (466 calories)

Snacks

• 1 large pear (131 calories)
• 1 cup blackberries (62 calories)

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to lunch. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 3 Tbsp. sliced almonds to lunch and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 13

Daily Totals: 1,519 calories, 61g fat, 72g protein, 185g carbohydrate, 41g fiber, 1,855mg sodium 

Breakfast (432 calories)

Lunch (399 calories)

Dinner (496 calories)

Snacks

• 1 medium orange (62 calories)
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt and ¼ cup blueberries (131 calories)

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 14

Daily Totals: 1,506 calories, 51g fat, 87g protein, 189g carbohydrate, 36g fiber, 2,172mg sodium

Breakfast (432 calories)

Lunch (399 calories)

Dinner (439 calories)

Snacks

• 1 medium banana (105 calories)
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt and ¼ cup blueberries (131 calories)

Make it 1,800 calories: Add 2 Tbsp. natural peanut butter to A.M. snack and 3 Tbsp. sliced almonds to P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, add 3 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Week 3

Day 15

Daily Totals: 1,522 calories, 62g fat, 84g protein, 167g carbohydrate, 37g fiber, 1,344mg sodium 

Breakfast (338 calories)

Lunch (435 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

Dinner (425 calories)

Snacks

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. sliced almonds to lunch.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.

Day 16

Daily Totals: 1,484 calories, 58g fat, 86g protein, 164g carbohydrate, 38g fiber, 1,679mg sodium

Breakfast (367 calories)

• 1 cup low-fat plain kefir

Lunch (374 calories)

Dinner (487 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt and ¾ cup raspberries (158 calories)
• ¼ cup salted dry-roasted edamame (98 calories)

Make it 1,800 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple as an evening snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 17

Daily Totals: 1,520 calories, 64g fat, 84g protein, 159g carbohydrate, 34g fiber, 1,484mg sodium

Breakfast (367 calories)

Lunch (374 calories)

Dinner (414 calories)

Snacks

• 1 large pear (131 calories)
• ¼ cup unsalted dry-roasted almonds and ⅓ cup blueberries (234 calories)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple with 1½ Tbsp. natural peanut butter as an evening snack.

Day 18

Daily Totals: 1,495 calories, 55g fat, 79g protein, 179g carbohydrate, 41g fiber, 1,706mg sodium 

Breakfast (367 calories)

Lunch (374 calories)

Dinner (387 calories)

Snacks

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 19

Daily Totals: 1,495 calories, 55g fat, 79g protein, 179g carbohydrate, 41g fiber, 1,706mg sodium 

Breakfast (367 calories)

Lunch (374 calories)

Dinner (387 calories)

Snacks

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 20

Daily Totals: 1,512 calories, 72g fat, 80g protein, 152g carbohydrate, 36g fiber, 1,693mg sodium 

Breakfast (338 calories)

Lunch (435 calories)

Dinner (415 calories)

Snacks

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to P.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack. 

Day 21

Daily Totals: 1,512 calories, 78g fat, 68g protein, 149g carbohydrate, 35g fiber, 1,459mg sodium 

Breakfast (338 calories)

Lunch (435 calories)

Dinner (370 calories)

Snacks

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 medium peach to lunch. 

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds as an evening snack.

Week 4

Day 22

Daily Totals: 1,479 calories, 89g fat, 68g protein, 111g carbohydrate, 35g fiber, 1,806mg sodium

Breakfast (374 calories)

Lunch (369 calories)

• Serve with 1 medium peach

Dinner (673 calories)

Snacks

• ½ cup blackberries (31 calories)
• ½ cup raspberries (32 calories)

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 medium peach to lunch. 

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 23

Daily Totals: 1,504 calories, 61g fat, 85g protein, 162g carbohydrate, 36g fiber, 1,418mg sodium

Breakfast (333 calories)

Lunch (344 calories)

Dinner (378 calories)

Snacks

• ¼ cup unsalted dry-roasted shelled pistachios and ¼ cup blueberries (197 calories)
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt and ¾ cup raspberries (158 calories)
• 1 medium apple (95 calories)

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to P.M. snack and add 2 Tbsp. natural peanut butter to evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to P.M. snack and add 2 Tbsp. natural peanut butter to evening snack. 

Day 24

Daily Totals: 1,505 calories, 60g fat, 67g protein, 187g carbohydrate, 43g fiber, 1,595mg sodium

Breakfast (333 calories)

Lunch (344 calories)

Dinner (480 calories)

Snacks

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 25

Daily Totals: 1,505 calories, 60g fat, 67g protein, 187g carbohydrate, 43g fiber, 1,595mg sodium

Breakfast (333 calories)

Lunch (344 calories)

Dinner (480 calories)

Snacks

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 26

Daily Totals: 1,505 calories, 73g fat, 76g protein, 155g carbohydrate, 37g fiber, 1,522mg sodium

Breakfast (342 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 medium peach, diced
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

Lunch (344 calories)

Dinner (410 calories)

Snacks

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast. 

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 27

Daily Totals: 1,524 calories, 81g fat, 70g protein, 141g carbohydrate, 34g fiber, 2,068mg sodium 

Breakfast (374 calories)

Lunch (369 calories)

Dinner (517 calories)

Snacks

• ¾ cup low-fat plain strained Greek-style yogurt and ⅔ cup blackberries (165 calories)
• ¼ cup salted dry-roasted edamame (98 calories)

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast. 

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 28

Daily Totals: 1,524 calories, 88g fat, 84g protein, 114g carbohydrate, 33g fiber, 1,427mg sodium 

Breakfast (374 calories)

Lunch (369 calories)

Dinner (400 calories)

Snacks

• ¾ cup low-fat plain strained Greek-style yogurt and ⅔ cup blackberries (165 calories)
• ¼ cup unsalted dry-roasted shelled pistachios and ¾ cup sliced strawberries (202 calories)

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast. 

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Week 5

Day 29

Daily Totals: 1,478 calories, 61g fat, 69g protein, 182g carbohydrate, 36g fiber, 1,651mg sodium

Breakfast (342 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 medium peach, diced
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

Lunch (374 calories)

Dinner (489 calories)

Snacks

• ½ cup low-fat cottage cheese and 1 medium orange (143 calories)
• 1 large pear (131 calories)

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 plum to lunch and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 30

Daily Totals: 1,518 calories, 68g fat, 98g protein, 145g carbohydrate, 36g fiber, 1,790mg sodium

Breakfast (342 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 medium peach, diced
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

Lunch (374 calories)

Dinner (464 calories)

Snacks

• ¼ cup unsalted dry-roasted shelled pistachios (208 calories)
• 1 large pear (131 calories)

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast. 

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Health Benefits of Eating More Fiber

Fiber is historically linked to improved digestive regularity, but its impact on overall health can’t be underestimated. In addition to its role in improving cholesterol and blood sugar levels, fiber is linked to improved weight-loss outcomes. Research has shown that a diet higher in fiber is preventative against the development of obesity. A high-fiber diet may also lower glucose levels and improve insulin sensitivity, lowering the risk of type 2 diabetes, cardiovascular disease and obesity. If weight loss is your goal, or even if it’s not, eating more fiber can lead to some serious health benefits. A high-fiber diet can help strengthen and diversify the gut microbiome, which research shows can help reduce inflammation. Research reviews link chronic inflammation with an increased risk of obesity and higher levels of adipose (fat) tissue. While inflammation can increase the likelihood of weight gain, losing weight can help lower inflammatory markers.