Meals
A 3-Day High-Fiber Meal Plan (About 30 to 38 Grams a Day)
Updated October 15, 2026 · 5 min read
Here is a simple three-day plan that lands around 30 to 38 grams of fiber a day. Fiber values are approximate, so adjust portions to your appetite.
Key takeaways
- Build up toward these totals gradually if you usually eat much less fiber.
- Swap foods freely using our fiber lists.
- Drink water through the day.
Day 1: about 31 g
| Meal | What | Fiber |
|---|
| Breakfast | Greek yogurt, 1/2 cup raspberries, 1 tbsp chia | 9 g |
| Lunch | Bowl with 1/2 cup black beans, 1/2 cup brown rice, 1/4 avocado, salad | 12 g |
| Snack | Pear | 5.5 g |
| Dinner | Baked salmon with 1 cup broccoli | 5 g |
Day 2: about 38 g
| Meal | What | Fiber |
|---|
| Breakfast | 1 cup oatmeal, banana, 1 tbsp ground flax | 9 g |
| Lunch | Whole-wheat wrap with 1/4 cup hummus and vegetables | 9 g |
| Snack | Apple and 1 oz almonds | 8 g |
| Dinner | 1 cup whole-wheat spaghetti with marinara and 1/2 cup chickpeas | 12 g |
Day 3: about 34 g
| Meal | What | Fiber |
|---|
| Breakfast | Bran cereal (check label) with 1/2 cup blueberries | 8 g |
| Lunch | 1 cup lentil soup | 15 g |
| Snack | 3 cups air-popped popcorn | 3.5 g |
| Dinner | Tofu stir-fry with 1 cup broccoli and 1/2 cup brown rice | 7 g |
Tips
- If these totals are far above your usual intake, start with the lower half of each day and add the rest over a few weeks. See how to avoid bloating.
- Prep beans, grains, and soups in batches on the weekend.
- Browse breakfast, dinner, and snack ideas to swap in your favorites.
This article is for general education and is not medical advice. See our
medical disclaimer.