Inside Scoop: This delicious high fiber meal plan will help curb your sugar cravings and kick start weight loss.
When it comes to dieting and weight loss, we seem to have a new solution, supplement or miracle food popping up every day. Throughout the years, people have done some crazy things in pursuit of the ‘perfect’ body, including: smoking (yes, popular in the 1920s to help suppress appetite), to going on liquid only diets (think master cleanse) to drastically restricting calories, food and/or food groups.
While the internet has created an avenue for more awareness around these types of weight loss methods, it’s also made the weight loss and nutrition industry all the more confusing. There are thousands of diets, systems, apps, foods and supplements aimed to help you lose weight, but does it really need to be so complicated?
One thing we’ve learned as nutritionists is that having an easy and simple structure with achievable and realistic goals is what tends to stick in the long term.
For us, it’s really all about eating whole, nutrient dense foods, reducing the ‘non-foods’ and the simple art of meal planning. These combined along with some delicious foods we have in store for you in the high fiber meal plan below, are some of the best and most important tools for sustainable health and achievable weight loss.
Organizing what you’re going to eat, setting aside time to shop, prepping in advance, and knowing how to design your own success, makes it much easier to reach for healthy grab-and-go food, and easy access snacks. Learning to healthy prep allows cooking to become more of a priority, and prepping eventually becomes effortless. Those nights of quick and simple prepackaged frozen meals, or just calling in a takeout order, seem like a distant memory, or a nice treat for the nights you really just need a break from cooking.
The awesome thing about putting less of an emphasis on crash dieting is that this ‘way of eating’ is never set it stone. You can still have a bite out, change up your meals or pop that frozen burrito in the oven every now and then. The important thing is to have a general plan that works for you, and keep some guidelines in the back of your mind to stick to, so you can find balance, long-term.
We’re not going to lie, getting in the habit of meal prepping and planning takes a bit of effort and dedication, but once you get into it, that extra 30-60 minutes on Sunday will literally change your life, and the way you look at food.
GOOD MEAL PLANNING MUST-HAVES
The most important aspect of any meal plan is that it should be simple, realistic, and enjoyable. Don’t force yourself to eat foods that you don’t like simply because you saw an article claiming that they’re the next miracle food. Also, figure out what works for you and what foods make you smile, so that you know you are going to enjoy the meals you have lined up in the weeks ahead.
In addition, a balanced meal plan is generally made up of:
- Whole foods containing all your macronutrients: slow release carbohydrates that contain plenty of fiber, healthy fats and good quality protein.
- Breakfast that is rich in fiber, protein and healthy fats. We also like to have our fruits in the morning.
- Lunches and dinners containing a ton of veggies (we aim for 1/2 plate of veggies, 1/4 plant or animal based protein and 1/4 slow release carbs).
- Snacks containing protein + fiber + healthy fats to keep blood sugars stable.
- Minimally processed foods, free from artificial ingredients and preservatives.
- Minimal sugar, dairy and animal protein.
- Permission to allow yourself to enjoy foods and meals you like in moderation and with balance.
PRO TIP: USE A FOOD DIARY
One of the best tools we’ve found that works with our clients is a Food and Mood Diary. It can not only track your intake of food, but using this diary and assessing how you’re feeling throughout the day both mentally and physically, allows you to see if there are any trends in the foods you are eating, your symptoms and your mood.
Using a Food & Mood Diary also helps creates a visual guide into your life beyond just the food you’re putting in your body.
How it works: Say you have cereal and milk in the morning; you would track it as well as your thoughts and emotions (you could be feeling drained, lethargic, unmotivated, have stomach upset, irritable- anything that comes to mind). You do this with all the food you eat in the day, and at the end of the week you may begin to notice that dairy is causing digestive upset, you always feel irritable 2 hours after your afternoon snack, you’re going back for seconds at dinner time, or you’re snacking too much throughout the day. This is one of the best tools nutritionists use to gather insight into potential food intolerances, blood sugar issues, hormonal imbalances, emotional eating, and other dietary issues that could affect weight loss and weight gain.
You can start by downloading a your Printable Weekly Food and Mood Diary below.
YOUR 7-DAY HIGH FIBER MEAL PLAN
- Breakfast: 1 Serving of Warm Peanut Butter Oats with 1/2 cup blueberries.
- Lunch: Chopped salad with 2 cups of spinach, 1/4 cup chickpeas, 1.5 oz. goat cheese, 1/4 cucumber, 1/2 red pepper, 1 Tbsp hemp seeds, 2 Tbsp salad dressing (olive oil & lemon or balsamic vinegar) and 1/4 avocado.
- Dinner: 5 oz. Salmon filet with 1 Tbsp tamari, 1/2 cup cooked quinoa and sautéed asparagus (or veggie mix).
- Snack 1: Cucumber and carrot slices with 3 Tbsp store-bought or homemade Spinach & Artichoke Hummus.
- Snack 2: 1/4 cup mixed raw nuts.
- Breakfast: 2 eggs scrambled with 1 Tbsp coconut oil, 1 cup chopped spinach, 1/4 cup tomatoes, garlic and served with half an avocado.
- Lunch: 1 cup Butternut Squash Soup with 1 serving Mary’s crackers and 2 Tbsp pumpkin seeds.
- Dinner: Stuffed chicken breast (1 slice of mozzarella, 1 roasted red pepper, 1 large kale leaf) with 2 Tbsp marinara sauce served with 1 cup green salad with 1/2 Tbsp dressing, 1/4 cup roasted potatoes with 1 tsp olive oil, salt and pepper.
- Snack 1: 1 brown rice cake with 1 Tbsp natural almond or peanut butter, half a banana.
- Snack 2: 1/2 cup of berries with 1/2 cup full fat Greek yogurt.
- Breakfast: Easy Chocolate Chai Overnight Oats.
- Lunch: Mashed Chickpea Salad on 2 Gluten-free or Ezekiel toasts (leftover for Day 5).
- Dinner: Sweet Heat Kale Salad with Shrimp (use left over for Day 5).
- Snack 1: 1 apple with 2 Tbsp almond butter.
- Snack 2: 1 hardboiled egg drizzled with 1 Tbsp olive oil, a dash of cumin, and 1/4 red pepper.
- Breakfast: Tahini Energy Smoothie (2 Tbsp tahini).
- Lunch: Roasted Beet Quinoa Salad with 1 Tbsp goat cheese (leftover for day 6).
- Dinner: Vegan Sweet Potato Chili with 2 Tbsp full fat Greek or coconut yogurt and 1/2 cup cooked brown rice.
- Snack 1: 1/2 cup sliced red peppers, 1/3 cup cucumbers with 3 Tbsp store-bought or homemade Spinach & Artichoke Hummus and half an avocado.
- Snack 2: 1/4 cup raw nut and seed blend.
- Breakfast: Easy Chocolate Chai Overnight Oats with 1 Tbsp cacao powder or chocolate chips.
- Lunch: Leftover Mashed Chickpea Salad on 2 cups of spinach with 2 Tbsp salad dressing of choice and 1 gluten-free or Ezekiel toast.
- Dinner: Sweet Heat Kale Salad with Shrimp
- Snack 1: 1 cup organic blue corn tortilla chips and 1/4 cup guacamole.
- Snack 2: 4 dark chocolate squares (70%+).
- Breakfast: Chia Seed & Banana Breakfast Pudding.
- Lunch: 1 cup Winter Squash Leek and Vegetable Soup with 2 Tbsp pumpkin seeds and 1 serving Mary’s crackers or 1 slice of gluten-free or Ezekiel bread.
- Dinner: Leftover Roasted Beet Quinoa Salad with optional 1 Tbsp goat cheese.
- Snack 1: 2 hardboiled eggs with sprinkle of cumin 1/2 cup sliced veggies.
- Snack 2: 1/2 sweet potato with 1 Tbsp peanut butter drizzled and a dash of cinnamon.
- Breakfast: 2 eggs scrambled with 1 Tbsp coconut oil, 1 cup chopped spinach, 1/4 cup sweet potato, garlic and served with half an avocado.
- Lunch: Chopped salad with 2 cups of spinach, 1/4 cup chick peas, 1 oz. goat cheese, 4 oz. chicken breast, 1/4 cucumber, 1/2 red pepper, 1 Tbsp hemp seeds, 2 Tbsp salad dressing (olive oil & lemon or balsamic vinegar).
- Dinner: High Protein Veggie Burger Recipe with Chickpeas and Quinoa with whole grain bun.
- Snack 1: 2 Energy Bites.
- Snack 2: 1 apple with 1 Tbsp almond butter.