Hey guys and gals!
If you came here looking for the perfect diet to help you lose weight and live a healthier life you have come to the right place! For most people there really is no perfect diet. The perfect diet exists only for people who don’t enjoy sugary sweets or delicious Italian food.
There are probably even those people out there that eat a diet that is at about 99% optimal for their own needs. The high fiber diet plan is not for those people, it is for the regular John Doe’s and Jane Doe’s of the world.
For the rest of us, we need to be able to indulge every once in awhile on the foods that we love. I was able to lose over 30 pounds over 2 years ago and I have been able to consistently keep it off. I accredit this to the regular exercise, a change in my dietary habits (adding fiber of course…) and consistent encouragement from my wife.
It is up to you to TAKE THE FIRST STEP!
*Disclaimer- I will say that I am not a doctor and don’t profess to have all the answers, but I do know this; switching to a high fiber diet can help anyone to lose weight and keep it off consistently. I believe in it because it worked so well for me. The days foods were not picked by a nutrition expert, but they were picked with sanity in mind. As I have said, small changes are key, and following this diet will certainly teach you the importance of making these small changes, and how big of an impact it can have on your life.
I am offering up all of this information free of charge to you because it is my hope that everyone reading this can start to reach their weight loss goals. I don’t guarantee that this will work for you, but it is absolutely possible if you are willing to TAKE ACTION and change your lifestyle.
As an Added Bonus I am giving away a ton of extra information for free. All you have to do is add a valid email to the link below, and you will be directed to a page where you can download this awesome resource.
The free PDF will include:
- A calendar to track your progress.
- An awesome chili recipe that I use all the time.
- A complete shopping list for each week.
- Some easy exercises you can do daily that will really aid in accomplishing your goals.
It is an AWESOME resource, and you can get your’s totally free! However, If you don’t want to sign up just yet, no problem, as this post will still be enough to get you started. Keep on reading for more information.
How this 30 day high fiber diet plan will aid in your weight loss journey:
- Provide you with a motivational statement for each day to get you ready to take this on!
- Give you 3 meals and 2 snack options for each day in order for you to reach your daily fiber goals.
- A bunch of additional tips for ways to become healthier overall.
For the plans below you will need to know How Much Fiber Per Day You Actually Need in order to get the right amount. Also see the Fiber Contents of Each Meal Item Here, and you can adjust accordingly based on your needs. Let’s jump right in and get you started with your high fiber diet plan!
What You Will Need
Here is a list of some of the items you will need for the first week:
- Fruits and vegetables. Shoot for apples and bananas as they are awesome for you and taste great.
- You will need some salad stuff such as broccoli, lettuce, and carrots.
- High fiber bread for sandwiches. Be careful to check the labels and look for something like Ancient Grains or something like it.
- Greek yogurt or regular yogurt. Greek yogurt is awesome for you, but not everyone likes it. I enjoy the taste, byt my wife thinks it is gross. Get a little container so you can see what you think.
- Get yourself something awesome for dessert, that you can have every once in awhile. This diet is not about quitting cold turkey. It is about slowly cutting away at the junk in our diet over time!
- If you love sugary drinks feel free to indulge this week, but be ready to slowly wean yourself off of them throughout the diet. Sugar is a major culprit in weight gain and you want to avoid it when possible, but for now, feel free to indulge if you would like.
- Almonds and pistachios to snack on. For other options check out this list of 31 Delicious High Fiber Snacks. Most of the items on this list seem really random, but try some of them for yourself! You can also check out this list on Pinterest of other High Fiber Snacks.
Week 1 of The High Fiber Diet Plan
Day 1
“Attitude: It is our best friend or our worst enemy.” ~John C. Maxwell
Starting out a new diet is always a challenge. As such, this 30 day diet is going to start you off slowly. For the first week (and even the second) most of the suggestions will be to keep doing exactly what you are doing for certain meals. This high fiber diet plan is designed to change your lifestyle. Most diets fail due to the inability for people to stick with them. I believe strongly in making slow dietary changes because it is easier to get used to them and do them every day. It also makes it easier to track what is working for you!
It also can be tough to find the motivation and the internal fortitude to make the changes you know you need to make. It helps to know that you are not alone and that many others face the same challenges you do.
All you need to do is keep trying every single day, and keep your attitude positive. If you slip up and make a mistake and grab a huge chocolate shake from McDonald’s don’t sweat it. Move on and make a better decision the next day.
“Stay strong and move on.” -Fiber Guardian
Yes, I did indeed just quote myself. That point is uber important and you cannot miss it. No matter what happens, stay strong and move on.
Breakfast- Start out the day with a huge glass of water. This is going to be a recurring suggestion that I will be making so get used to it. Water is awesome and Every System In Our Body Depends On Water. If you are one of those people that doesn’t like the taste of water there are ways around this, such as adding lemon to your water, but in the end you need to up your water intake to at least 8 glasses per day.
I have never seen side effects for drinking more than 8 glasses of water, but don’t go too crazy! The old saying “everything in moderation” applies to water as well so don’t drown yourself!
After you drink the water, wait about 30 mins and then have your meal of a piece of fruit (apple or banana preferably) and either a bowl of High Fiber Cereal or a Kind Bar. This combination will start you out at 10+ grams of fiber for the day depending on which cereal you choose. I suggest bran flakes because they are simple and delicious, and you can add the banana right to your bowl of cereal!
First Snack- Have a normal snack. Try to shoot for something healthy, but have what you like.
Lunch- Drink a full glass of water before lunch. Eat a normal lunch. I would suggest a tunafish sandwich or a PBJ but it is up to you.
Second Snack- Have a huge handful of Pistachios. One cup will give you about 14 grams of fiber, so you shoot for about half a cup or less.
Dinner- Always try to drink a full glass of water before dinner. Eat any type of dinner that you are used to. Small changes are key so let’s take it one day at a time.
Make sure you get plenty of sleep. How Much Sleep You Need Per Night depends on a lot of factors, but the average adult should be shooting for 7.5-9 hours of sleep per night. I personally find that I function best on 8 hours of sleep, but typically only get around 6! I need to start taking my own advice because Sleeping is Paramount to any weight loss and dieting program.
Day 2
“Success is a staircase, not a doorway.” ~Dottie Walters
Wake up today feeling rested and ready to continue this challenge.
Breakfast- Start out breakfast again with a huge glass of water to get your system started. Then have a bowl of cereal and some fruit.
First Snack- Try eating a kind bar for a snack today. Be sure to drink it down with water, as their will already be a lot of fiber in your system at this point.
Lunch- Have anything that you want for lunch today. Try not to go overboard, but feel free to treat yourself.
Second Snack- Have a few nuts today, but keep the intake low as you don’t want to over do it. Adding too much fiber too quickly can really mess with your system and cause you to lose steam early.
Dinner- Eat any type of dinner today, but remember to drink your water! Yes, I know that I sound like a broken record with this, but it is the single most important change you can make for your body.
As the night before, get plenty of sleep and stay positive. You are doing a great job so far if you are following this plan. Even if you are only taking part of the advice here, keep working at it and make these changes. I believe in you!
If you have any questions at this point, feel free to Contact Me and I WILL personally respond to you to help you out. I can’t provide medical advice, but I can certainly tell you what has worked for me!
Day 3
“Everyone faces defeat. It may be a stepping-stone or a stumbling block, depending on the mental attitude with which it is faced.” ~Napoleon Hill
Breakfast- Water! 🙂 Then have yourself a big ol’ bowl of cereal or a fiber bar. One trick with fiber bars is to check them on Fooducate and make sure they have a good rating. I like to stick with kind bars as they fluctuate between a C+ and B. C+ obviously isn’t the best option, but fiber bars are rather convenient to eat on the go!
First Snack- Snack on something of your choosing. Trying to add in some yogurt or some other fruit may not be a bad idea.
Lunch- Bring your favorite lunch time sandwich to work!
Second Snack- Almonds make an awesome snack. Almonds are one of the best foods for you as they may decrease risk of heart attack, aid in weight loss, and are even known to maintain a healthy head of hair!
Dinner- For dinner on the third day eat anything that you would like.
Congrats! You have made it 3 days into your diet. Stay strong and keep up the great work. I hope you are feeling good at this point and you are starting to get the hang of things. I also hope you are starting to like the idea of eating fiber daily. Get a good night’s rest and come back strong tomorrow!
Day 4
“The man who removes a mountain begins by carrying away small stones.” ~William Faulkner
Keep carrying away those small stones! You know you can do this, but you need to ask yourself what might be stopping you? What is getting in the way of you accomplishing your goals? Everyone has excuses and hardships, but the defining difference in people who lead healthy lifestyles is the ability to hold themselves accountable.
Accountability is critical to losing weight and being healthy. Always be asking yourself “what else can I do?” Or “How else can I change my circumstances?” Stay strong and keep working at it!
Breakfast- Start out today a little bit differently. Make yourself 2 eggs and add that to your breakfast of cereal and juice. Eggs are high in protein and they are a great way to start your day. Don’t forget to drink plenty of water first thing!
First Snack- Anything you want.
Lunch- Tunafish, or a turkey sandwich.
Second Snack- Fiber bar, any type of nuts, or an apple!
Dinner- Anything you like.
Excellent job so far! You have a ways to go, but hopefully you are already feeling a little bit better. This diet works best over time, so if you aren’t seeing results don’t get discouraged. Remember that Rome wasn’t built in a day, and your body wasn’t either!
Day 5
“If you chase two rabbits, both will escape.” ~Unknown
Breakfast- Eat the rabbit you caught! JK! Water, water, water, today. Have the breakfast food of champions by eating a bowl of bran flakes with a banana. You will find that your energy levels soar and your insides feel amazing after such an excellent start to your day.
First Snack- An apple.
Lunch- Have a sandwich on some high fiber bread. Turkey. ham, or roast beef work!
Second Snack- If you are feeling okay and really hydrated, feel free to have some nuts for a snack. If you are feeling like the fiber is causing your stomach to rumble, lay off the fiber for the rest of the day and snack on something else.
Dinner- Normal dinner for you! 🙂 However, try drinking a full glass of water before dinner as it will get things started for your metabolism.
I think by this point I should probably change my site’s name to the “Water Guardian” but that just doesn’t have the same amount of flare. What do you think?
Anyways, great job making it through 5 days! Keep going!
Day 6
“The best thing about the future is that it only comes one day at a time.” ~Abraham Lincoln
Breakfast- Any high fiber cereal that you choose works great for day 6!
First Snack- Some plain Greek yogurt mixed with raspberries or blueberries.
Lunch- A delicious sandwich on your great tasting high fiber bread.
Second Snack- Pistachios or almonds or any kind of nuts that you like.
Dinner- Try to have a light dinner tonight.
After dinner tonight take a nice long walk and take stock about how you are feeling. Do you feel like this high fiber diet plan is working for you? What is your body telling you? Keep in mind that adding fiber into your diet really does mess with the system at first, but this change is for the better over time! That said, remember to listen to your body and make the changes that are in your own best interests.
Day 7
“I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.” ~Dolly Parton
Please don’t try and eat your computer! 😉
I have not listed out a daily routine for you to follow on Day 7. For this plan the 7th day is all about what you want to eat. I believe that you cannot change for the long term if you don’t indulge yourself every once in awhile.
When I lost 30 pounds eating these foods and following a high fiber diet I spent almost every Friday night eating a steak Stromboli with a soda and fries. You can’t get much worse as far as food that is terrible for you! However, looking forward to this indulgence helped me to stay strong for the week as I had something awesome to look forward to.
This method won’t work for everyone, but it definitely worked for me. This is why I strongly suggest taking a day where you can take a break from your diet and eat what you want. The long term hope is that you will begin to feel the effects of eating better, and will eventually start to crave high fiber foods. I will admit that I look forward to my morning fiber bar or bowl of bran flakes almost as much as a big pizza!
This takes time so feel free to live a little and give yourself a break, but be ready to get right back to grind on day 8! If this is working for you so far, definitely sign up for the extra freebies that I mentioned above!
Week 2 of the High Fiber Diet Plan
Day 8
“You are braver than you believe, stronger than you seem, and smarter than you think.” ~Christopher Robin
Prep for the week:
- Get similar items from the grocery store that you got the first week.
- Make an awesome chili in a crock pot. This will serve as your dinner for most nights this week. Just about any chili will do, but you want to make sure it has plenty of beans and tomatoes to make it super healthy. If you want my AWESOME CHILI RECIPE make sure you sign up for the Bonuses related to this post!
Start out today believing in yourself! You have to know that you can do this. You can make a change and stick with it. Maybe this is the first diet you are trying or maybe it is the 40th, but you still need to be asking yourself the tough questions. “What else can I do to push myself?” And “What will it take for me to succeed?”
Only you can answer those questions for yourself!
Breakfast- a high fiber breakfast bar. If you would like to add something like a donut, pasty, or another indulgence, go ahead.
First Snack- an orange, banana, or other fruit makes for a great high fiber snack! Add on some yogurt for an even healthier snack.
Lunch- A sandwich on high fiber bread or roll.
Second Snack- Pistachios, almonds, cashews, or any other seeds. If you want to snack on sunflower seeds go ahead! For more healthy nuts and seeds ideas see this post on Chris Beat Cancer’s blog.
Dinner- Have a bowl of that awesome chili that you made for the week. Add to that a salad and/or a piece of corn bread and you are set for an awesome dinner.
Day 9
“If you hear a voice within you say ‘you cannot paint’, then by all means paint and that voice will be silenced.” ~Vincent Van Gogh
Breakfast- Try out a smoothie for breakfast today. For tips on how to make a great tasting one check out This Video that my wife and I made.
First Snack- Have anything you would like for your first snack today!
Lunch- A tuna fish sandwich on high fiber bread is a great choice for long lasting energy and will give you the fiber you need as well! Fish is one of those foods that is great for Increasing Energy and it also very high in protein as well. Fish is extremely good for you and has a plethora of Awesome Health Benefits.
Second Snack- If you are sick of nuts by now and need a break try some popcorn. Yes! I said popcorn! It is actually good for you (in moderation) and can provide you with a Quick Antioxidant Boost.
Dinner- You can choose to eat another bowl of chili tonight, or go with a dinner of your choice to mix it up. Fish is always a great option, but wheat pasta is also awesome as well.
Day 10
“Never let the fear of striking out get in your way.” ~George Herman “Babe” Ruth
I have never been a huge fan of baseball, but Babe Ruth is dead on with this statement. It is always better to get up to the plate and strike out than to never get up there at all.
Breakfast- You choose breakfast today!
First Snack- Fruit and some yogurt. Make sure you get yogurt that has a lot of live and active probiotic cultures as this will increase your gut health.
Lunch- Turkey sandwich on high fiber bread.
Second Snack- Back to pistachios or almonds today! Make sure to keep drinking plenty of water even with your snacks! It takes an intentional commitment to get at least 8 glasses of water down your guzzle every day. Try and make a constant effort to be drinking water, even if you don’t necessarily feel thirsty.
Dinner- Chili and a salad! If you happen to dislike Chili, or you are already sick of it, see these 12 Recipes High in Fiber.
Day 11
“Be not afraid of growing slowly, be afraid only of standing still.” ~Chinese Proverb
You have made it past the 10 day mark. Congrats to you! keep on working at it and you can really make a positive life change for yourself.
Breakfast- Have a high fiber cereal today along with some fruit and/or yogurt. Starting your day off right is the best thing you can. NEVER SKIP BREAKFAST! Make sure you eat something every morning even if you choose to disregard this food plan!
First Snack- Pick one of these Unexpected Fruits that are High In Fiber to add to your list of snacking options.
Lunch- Any sandwich that is on a high fiber roll or that uses high fiber bread.
Second Snack- Nuts of any kind. Try mixing in some raisins or even some small pieces of dark chocolate to make your trial mix if you want!
Dinner- Chili!
Day 12
“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” ~Edward Stanley
Make a great choice for your body and exercise today. Make the workout as intense as you can and burn off as many calories as you can. The harder you workout the better you will feel afterwards. Make sure to see the Post Bonus for some easy workout tips! Keep working hard at this high fiber diet plan and you will definitely start to see the benefits!
Breakfast- Make yourself an omelette today with some toast made from high fiber bread. Drink a full glass of orange juice to boost your immune system. It is important to up your vitamin C intake when working out intensely because you are breaking down your body! Vitamin C boosts your immune system and can help prevent colds. Don’t go overboard because orange juice has a lot of sugar, but one glass won’t hurt.
First Snack- Anything you want today!
Lunch- Eat away at your delicious sandwich. You are probably secretly looking forward to chowing down on it every day at this time? Maybe? 🙂
Second Snack- Nuts! Fruit is also a really good option here.
Dinner- Wheat pasta and a salad with plenty of veggies. Feel free to add cheese and/or pasta sauce to your pasta and have yourself a Delicious Italian Meal.
Day 13
“I have not failed. I’ve just found 10,000 ways that won’t work.” ~Thomas Edison
Hopefully this diet is your key to unlocking what works for you. Stick with it and keep learning from yourself and from your own body.
Breakfast- Have whatever you like for breakfast today, but remember that what you eat in the morning defines how you will feel the rest of the day. I personally love donuts, so if you are with me on this then I will definitely not tell you not to indulge. Just make sure that it is worth it, and won’t demotivate or depress you for the rest of the day.
First Snack- Try one of these awesome High Fiber Vegetable Snacks in order to change it up a bit!
Lunch- You can choose your own lunch today!
Second Snack- Have a heaping portion of nuts, or an apple or banana.
Dinner- Make it a point to finish off the chili if you have any left. Beans are one of the best foods you can eat and give you a major weight loss boost.
Day 14
“All great achievements require time.” ~Maya Angelou
Take a huge deep breath today. You have made it two whole weeks on this plan. I am sure there have been ups and downs along the way but you have indeed made it. Take today off and eat what you like. Go for a long walk if it is a nice day, and just relax. God created the universe in 6 days and rested on the 7th so surely you can afford a day off as well.
Get a good night’s rest and come get ready to keep pressing on. My hope is by now you are starting to take on even more of your own accountability for making positive choices when it comes to food. I will continue to guide you and give suggestions, but remember that it is ultimately up to you to take this on and change your own life. Keep believing in yourself and keep working at this high fiber diet plan to ensure the best results!
Week 3 of the High Fiber Diet Plan
Prep for the week is simply purchasing the same items as the week previous! Keep on rocking this high fiber diet plan, and be sure to Contact Us if you have any questions about it!
Day 15
“Do or do not, there is no try.” -The Great Jedi Master Yoda
If you won’t listen to me or even yourself, you must be willing to listen to a Jedi Master. Don’t go into this thinking that you are going to “try” to lose weight. Have confidence in yourself that you can DO IT and that you can indeed succeed!
*Feel free to switch lunch for dinner this week or vice versa. Both meals will always be fiber focused.
Breakfast- High Fiber Cereal or granola with yogurt.
First Snack- Anything!
Lunch- You can choose to have an awesome chili for lunch this week if you would like. Make sure to make enough to last the entire week, and eat it for lunch every day. Beans are so good for you, and having them daily will give you an awesome boost.
Second Snack- Nuts or fruit. Make yourself some awesome Trail Mix if you desire! Just make sure that you don’t go overboard with any sugary additions!
Dinner- Any form of Wheat Pasta is an excellent dinner choice and my suggestion for dinner for day 15!
Day 16
“Even if you fall on your face, you’re still moving forward.” ~Robert C. Gallagher
I haven’t reminded you in awhile because I didn’t want to sound like a broken record, but don’t forget to be starting out every day with WATER. Hydrate so you can start to deflate. Okay that wasn’t very funny, but it is the best I could come up right on the spot.
Breakfast- High fiber cereal or granola today!
First Snack- You choose today.
Lunch- Any type of sandwich that uses high fiber bread. If you like mayo go ahead and add it, but try to do so in moderation!
Second Snack- Nuts, always nuts. You need to learn to at least tolerate nuts if you are going to be able to easily get your daily fiber requirements.
Dinner- Wheat pasta or chili for dinner.
Day 17
“If you’re coasting, you’re either losing momentum or else you’re headed downhill.” ~Joan Welsh
Small changes are key! Keep working and making small changes to your diet!
Breakfast- Let’s mix things up, and start the day off with some oatmeal. Make sure you get steel cut oats and not the instant oatmeal. You can make it ahead and store it for up to a week.
First Snack- Fruit.
Lunch- Chili.
Second Snack- Any type of nuts or healthy trail mix.
Dinner- Wheat pasta with an awesome Salad.
Day 18
“I am not discouraged because every wrong attempt discarded is another step forward.” ~Alva Edison
Breakfast- Water! Then Oatmeal. You can add a raspberry or blueberry sauce to your oatmeal making it taste even more delicious, but be careful to not over do it! The key to this high fiber diet plan is definitely moderation!
First Snack- Have some nuts or yogurt with granola earlier in the day to switch things up.
Lunch- Have anything you like today.
Second Snack- Popcorn!
Dinner- Wheat Pasta or chili.
Day 19
“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” ~Zig Ziglar
Breakfast- Keep eating that delicious oatmeal!
First Snack- Anything you like.
Lunch- Turkey sandwich on a high fiber roll or high fiber bread. Anything with a lot of grains is an awesome choice.
Second Snack- Greek yogurt or chocolate covered almonds. For other chocolate covered snacks see my page on Fiber Content of Chocolate Foods.
Dinner- Make yourself some fish tacos tonight. Add cheese, sour cream, and tomatoes, but make sure to use a wheat wrap.
D
ay 20
“The past is history. The future, a mystery. The here and now is a gift. That is why it’s called the present.” ~Unknown
This quote was definitely said in Kung Fu Panda, but maybe that is not where it originated from. Either way, it is full of truth. We cannot be tied up with what happened in the past or worried about the future. We need to treat every day like it is a gift from God and do the best that we can.
Keep doing your BEST and keep working hard!
Breakfast- Finish off that oatmeal!
First Snack- Anything you like!
Lunch- Have yourself another high fiber sandwich for lunch today.
Second Snack- Almonds come in all kinds of different Flavors and Varieties. One of my favorite Blue Diamond options is the toasted coconut variety! Yum!
Dinner- Chili or wheat pasta!
Day 21
“Proper preparation prevents poor performance.” ~Charlie Batch
PHEWW! You have made it to the 3 week point. GREAT JOB! You are doing awesome (hopefully, there is no way I can truly KNOW). I have faith that this diet is meeting your needs and is helping, even if in a small way.
Following through with any high fiber diet plan is bound to give you bumps and hiccups in your journey, but staying with it and doing the best you can is key!
Take today off as it is the last day in the week. Still focus on drinking water and not overeating and you will be sure to have a wonderful day!
Week 4 of the High Fiber Diet Plan
You will need to make sure to get plenty of high fiber foods for this week. You can look ahead and plan for the week, or you can choose to sign up for our mailing list and get a FREE PDF shopping list for each week for this plan. Sign up below to be sent to a page where you can download this AWESOME resource for the high fiber diet plan!
Day 22
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” ~Colin Powell
Start out week 4 strong and ready to tackle your goals! Make the following ahead of time for the week:
- Oatmeal
- Chili
- A huge pot of wheat pasta if you are okay with reheating pasta
If you do these all at once it won’t take too long and you will be all set for the week!
Breakfast- Either a good size bowl of oatmeal or cereal. Add a banana to this breakfast and you will be ready to rock for the rest of the day! It is great to kick start your metabolism in the morning with Healthy Breakfast Foods!
First Snack- Fruit or yogurt.
Lunch- Chili with an apple. This is a super high fiber lunch so make extra sure you are drinking plenty of water.
Second Snack- Fruit and nuts.
Dinner- Wheat pasta with a salad. Put all kinds of good vegetables into your salad and feel the power of the veggies as they course through your body! Vegetables are a power food and give your immune system a serious boost.
Be intentional about going for a nice long walk after dinner tonight! Keep pushing towards your goals!
Day 23
“Someday is not a day of the week.” ~Unknown
Start your journey now! Don’t keep telling yourself you will do it “someday.”
Breakfast- High fiber cereal
First Snack- Drink a smoothie made from Greek yogurt and berries.
Lunch- Chili.
Second Snack- Any type of nut or fruit.
Dinner- Eat something a little bit more normal for dinner tonight and give your system a rest from the fiber.
How are you doing? Pay attention to your body and make sure this diet is working for you! Above all else, Hydrate!
Day 24
“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself.” ~Jim Rohn
Keep up the good work!
Breakfast- Oatmeal.
First Snack- Nuts and Fruits.
Lunch- Turkey sandwich on high fiber bread.
Second Snack- Have anything you desire for a snack today!
Dinner- Wheat pasta or leftover chili.
Keep up the water intake, and keep exercising as much as you can!
Day 25
“Learn to relax. Your body is precious, as it houses your mind and spirit. Inner peace begins with a relaxed body.” ~Norman Vincent Peale
Relax and know that you are doing your best. Never start believing that your best isn’t good enough. Take each day in stride and do the best that you can each and every day.
Breakfast- High fiber cereal or oatmeal, your choice!
First Snack- Have anything you like for a snack today.
Lunch- Chili!
Second Snack- Any type of fruit. Take a break from nuts today, unless you are still really enjoying your trail mix! You can also choose popcorn.
Dinner- If you have the time make fish for dinner tonight. Fish is easy to make, just get a piece or two from the store, poor a little bit of olive oil on it, and throw it in the oven at 400 degrees for 15 mins. Put whatever spices you like on it, and serve it with asparagus and sweet potatoes and you have yourself an excellent dinner!
Day 26
“Every human being is the author of his own health or disease.” ~Buddha
Convicting words from Buddha, but true. We are are responsible for our bodies and we hold the power to change ourselves.
Breakfast- A bowl of bran flakes or another high fiber cereal with a banana. Also have another glass of orange juice today for good measure and to give your immune system a needed boost for the day.
First Snack- Any fruit or nut.
Lunch- Turkey with bread that is high in fiber, as well as your favorite side of chips.
Second Snack- Anything that you want today. It is always good to live a little and eat the foods that you like so much!
Dinner- Chili tonight!
Day 27
“The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny.” ~Albert Ellis
You are almost there! Keep going and remember that the key to the high fiber diet plan is small changes over time!
Breakfast- Water first! Then high fiber cereal or a bowl of oatmeal.
First Snack- Fruits and Nuts.
Lunch- Turkey on a delicious high fiber roll or high fiber bread with a lot of oats and grains!
Second Snack- Choose anything you want!
Dinner- Finish off the chili if you have any left!
Day 28
“What would you attempt to do if you knew you could not fail?” ~Dr. Robert Schuller
You made it to the end of week 4! Awesome job! Surely you feel great, as well as more knowledgeable than ever on high fiber foods as well as how your body reacts to adding them to your high fiber diet plan.
Take the day off and rest. You have made it extremely far and you have every right to be proud of yourself!
Days 29-30
“To succeed you must first improve, to improve you must first practice, to practice you must first learn, to learn you must first fail.” ~Wesley Woo
You are going to fail at times. I will tell you right now that my journey of weight loss has been long and bumpy. It has been almost 3 years since I have started, and I am still making small changes whenever I can to further my own goals.
I am leaving the last 2 days of this high fiber diet plan up to you. You are now in charge of your own destiny. You absolutely have the ability to do this and to continue to do this. Make awesome choices for yourself, and continue to work towards your goals of getting your required amount of fiber each and every day. Eating this way will help you to lead a more healthy lifestyle and to be a truly happy person.
Stay strong and keep working at it!
Please let me know if this high fiber diet plan was helpful by commenting down below. Also, please share this post so other’s can benefit from it!
Thanks so much for reading, and I truly hope that you are headed toward a brighter future!
-Jordan, Your Fiber Guardian
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