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High Fiber, High Protein 7 Day Meal Plan

This High Fiber, High Protein 7-day healthy Meal Plan will provide 40 grams of fiber per day, and 30 grams of protein per meal. Included in this meal plan are a detailed shopping list, nutrition information, photos of each recipe, along with detailed recipe instructions.

A high fiber meal plan is crucial for digestive health, fighting disease and balancing our blood sugar:

  1. Digestive Health: Fiber aids in regular bowel movements and prevents constipation. This is important because it helps to eliminate waste and toxins from the body efficiently. A healthy digestive system is key to overall metabolic health.
  2. Blood Sugar Regulation: Soluble fiber, found in foods like beans, and fruits, slows down the absorption of sugar into the bloodstream. This helps to prevent spikes in blood sugar levels after meals, which can contribute to insulin resistance and type 2 diabetes over time. By promoting more stable blood sugar levels, fiber supports metabolic health.
  3. Cholesterol Management: Certain types of fiber, particularly soluble fiber, can help lower LDL (“bad”) cholesterol levels in the blood. High levels of LDL cholesterol are associated with an increased risk of heart disease and other cardiovascular problems, which are often linked to metabolic syndrome.
  4. Weight Management: Fiber-rich foods tend to be more filling and satisfying than low-fiber foods, which can help control appetite and reduce overall calorie intake. Additionally, high-fiber foods often require more chewing, which can slow down eating and give the body more time to register feelings of fullness. As a result, incorporating fiber into the diet can support weight management efforts, which in turn positively impacts metabolic health.
  5. Gut Microbiome: Fiber serves as a prebiotic, meaning it provides nourishment for beneficial bacteria in the gut. These bacteria play a crucial role in digestion, immune function, and even mood regulation. A healthy balance of gut bacteria has been linked to improved metabolic health, while disruptions in the gut microbiome have been associated with various metabolic disorders.
Recipes included in this ebook include:
  • Zucchini Turkey Breakfast Skillet
  • Salmon Stuffed Avocado Boats
  • Egg & Beef Breakfast Bowl
  • Coconut Chia Seed Yogurt
  • Dark Chocolate Almond Mousse
  • Sardine & Avocado Endive Wraps
  • Sauerkraut Avocado Mash with Crackers
  • One Pan Chicken Fajita Bowls
  • Turkey Sausage, Broccoli & Rice
  • Crispy Broiled Haddock & Broccolini
  • One Pan Roasted Edamame & Broccoli Salad
  • One Pan Sesame Trout & Bok Choy
  • Steak, Butternut Squash & Zoodles

$27.00

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