Protein & Fiber 7 Meal Plan - Sale $85
- Jan 10
- 3 min read
Updated: Jan 13
This meal plan focuses on high-protein and high-fiber options to support digestion and sustained energy.
Day 1: Grilled Chicken Breast with Steamed Broccoli and Brown Rice
Lean grilled chicken breast with steamed broccoli served over brown rice.
Nutrients:
Calories: 366kcal
Protein: 40.3g
Fat 5.3g
Carbohydrates: 30.4g
Day 2: Red Lentil Soup
This American cuisine soup uses red lentils, carrots, garlic, cumin, and lemon juice.
Nutrients:
Serving: 1 cup
Protein: 7 – 18g from red lentils, primary source of high-quality plant protein
Fiber: 7 – 15g, soluble fiber in lentils helps lower LDL cholesterol, stabilizing blood sugar
Calories: 120 – 320kcal
Vitamins/ Minerals:
Vitamin A: Over 190% daily value from carrots that are exceptionally high in beta-carotene, which the body converts to Vitamin A for eye and immune health
Vitamin C: 11 – 12% daily value from added lemon juice that also increases the bioavailability of the iron in the lentils by 27%.
Iron: 11 – 36% daily value, crucial for oxygen transport and energy levels
Folate (Vitamin B9): 45 – 90% daily value, essential for brain function and DNA repair
Other Minerals: Significant source of Potassium 17% daily value, Magnesium 15% daily value, and Zinc 27% daily value, which support metabolism and bone strength
Benefits:
Anti-Inflammatory: Combination of cumin, garlic, and carrots contains phytochemicals that help reduce inflammatory markers.
Digestive Health: Sautéing the garlic and aromatics before adding liquid helps activate beneficial sulfur compounds as this dish does.
Enhanced Absorption: Cooking carrots increases the bioavailability of their beta-carotene.
Day 3: Chickpea Salad
This healthy American recipe includes chickpeas, cucumbers, tomatoes, parsley, lemon juice, and onions.
Nutrients:
Calories: 182kcal
Protein: 6g
Carbohydrates: 29g
Fat: 5g
Fiber: 6g
Day 4: Salmon and Green Beans with Sweet Potatoes
This American meal includes salmon, green beans, garlic, and sweet potatoes.
Nutrients:
Protein: Salmon is an excellent source of lean protein, which is essential for muscle recovery and overall body function.
Fiber: Green beans and sweet potatoes are good sources of dietary fiber, which aids in digestion and gut health.
Omega-3 Fatty Acids: Salmon has high-content of heart-healthy and brain-healthy omega-3 fatty acids.
Vitamins/ Minerals:
Vitamin A: Sweet potatoes are packed with beta-carotene, which the body converts into vitamin A, crucial for vision and skin health.
Vitamin C: Green beans and sweet potatoes both contribute Vitamin C, an important antioxidant for the immune system.
B Vitamins: Salmon is a great source of B vitamins, including B12, which is vital for nerve function and energy production.
Vitamin K: Green beans are high in Vitamin K, necessary for blood clotting and bone health.
Potassium: This meal provides potassium, important for blood pressure control and heart function.
Benefits:
Heart healthy
Note: The percentages of all nutrients, vitamins, and minerals were not available.
Day 5: Black Bean Tacos
These vegetarian soft tacos (2) with simmered black beans, salsa, spices, and garlic, are topped with avocado cilantro lime crema.
Nutrients:
Calories: 370 – 404kcal
Protein: 13 – 18g
Fiber: 11 – 14g
Total Fat: 12 – 22g
Carbohydrates: 42 – 48g
Vitamins/ Minerals:
Vitamin A: Contributes to healthy vision and immune function.
Vitamin C: An important antioxidant provided by the salsa, cilantro, and lime juice.
Iron: The black beans provide iron, which is necessary for oxygen transport in the blood.
Potassium: Helps regulate blood pressure and heart function, found in significant amounts in the beans and the avocado.
Calcium: Present in the dish, contributing to bone health.
Benefits:
Healthy Fats from the avocado crema.
Note: The percentages of all nutrients, vitamins, and minerals were not available.
Day 6: Beef Stir-Fry with Bell Peppers
This Asian stir-fry is prepared with steak, bell peppers, onion, and tomatoes.
Nutrients:
Calories: 280 – 450kcal
Protein: 25 – 35g
Carbohydrates: 10g
Fiber: 2 – 4g
Fat: 10 – 15g
Vitamins/ Minerals:
Vitamin C: Bell peppers (especially red ones) are packed with Vitamin C (as antioxidants)
Vitamin A: Bell peppers (especially red ones) are packed with Vitamin A (as antioxidants) Both Vitamin A & C are largely preserved by the quick stir-frying method.
B Vitamins: The dish also contains Vitamins B6 and B12 from the beef
Vitamin K1: from the peppers
Good Source of Minerals:
Beef contributes essential minerals like iron, zinc, and selenium
The vegetables add potassium and folate
Note: The percentages of all nutrients, vitamins, and minerals were not available.
Day 7: Grilled Chicken Caesar Salad
This grilled chicken salad features romaine lettuce, extra-virgin olive oil, garlic, fat-free or low-fat shredded cheese, and smoky grilled lemons in addition to onions and tomatoes.
Nutrients:
Servings: 1
Calories: 117.16kcal
Fat: 3.83g
Saturated Fat: 0.66g
Cholesterol: 18mg
Carbohydrates: 12.5g
Protein: 8.66g
Fiber: 1g
Sodium: 337.33mg
Sugar: 2.33g
Vitamins/ Minerals:
