Feeling sluggish and battling cravings? The secret to lasting energy and satiety might be simpler than you think: fiber. A diet rich in fiber supports healthy digestion, promotes stable blood sugar levels, and helps you feel fuller longer—all key factors for sustainable weight management. This 7-day plan is designed to help you “fiber Maxx” your evenings with minimal effort. Each delicious, macro-balanced sheet-pan dinner provides at least 6 grams of fiber, helping you hit a daily goal of 30+ grams to boost your energy, control cravings, and support your wellness goals. Let’s make healthy eating easy and delicious.

Day 1

Theme: Hearty Roasted Comfort
Daily Totals (approx.): Calories: 1,650 | Protein: 92g | Fiber: 38g

Dinner: Chicken Thighs with Red Cabbage & Sweet Potatoes

Ingredients: 2 bone-in, skin-on chicken thighs (5 oz / 140g each), 1 small red cabbage (thinly sliced), 1 large sweet potato (cubed, ~2 cups / 300g), 1 red onion (sliced), 2 tbsp olive oil, rosemary, garlic powder, salt, pepper.
Nutrition (per serving): ~580 calories | 35g protein | 10g fiber
Prep & Batch Notes: Cube extra sweet potatoes to roast for tomorrow’s lunch bowl.
Smart Swaps: Vegan: Use chickpeas instead of chicken. Lower-Carb: Swap sweet potato for extra cabbage and broccoli.
Fullness & Craving Tip: The combination of chicken fat and high fiber from the veggies provides deep, long-lasting satisfaction. Drink a large glass of water with your meal.

Day 2

Theme: Plant-Powered Protein
Daily Totals (approx.): Calories: 1,580 | Protein: 85g | Fiber: 42g

Dinner: Black Bean Salad with Roasted Corn & Peppers

Ingredients: 1 can black beans (rinsed, 15 oz / 425g), 2 ears corn (husked), 1 bell pepper (diced), 1/2 red onion (diced). Dressing: Lime juice, 1 tbsp olive oil, cumin, chili powder, cilantro.
Nutrition (per serving): ~520 calories | 22g protein | 22g fiber
Prep & Batch Notes: Roast the corn and pepper on a sheet pan for 20 mins at 400°F (200°C) for a smoky flavor before mixing with other ingredients.
Smart Swaps: Higher Protein: Add 4 oz (113g) of shredded rotisserie chicken. Nightshade-Free: Skip the peppers and use roasted zucchini.
Fullness & Craving Tip: Beans are a powerhouse of fiber and protein. For even more staying power, serve over a bed of 1 cup of pre-cooked quinoa (adds ~5g fiber).

Day 3

Theme: Mediterranean Flavors
Daily Totals (approx.): Calories: 1,720 | Protein: 88g | Fiber: 36g

Dinner: Roasted Potato Tzatziki Bowls

Ingredients: 1.5 lbs (680g) baby potatoes (halved), 1 tbsp olive oil, oregano, garlic powder. Toppings: 5 oz (150g) grilled chicken strips, 1/2 cup (120g) tzatziki, diced cucumber, cherry tomatoes, kalamata olives, lemon wedge.
Nutrition (per serving): ~610 calories | 40g protein | 9g fiber
Prep & Batch Notes: Roast the entire bag of potatoes. Use half for dinner and save the rest for a quick breakfast hash or side.
Smart Swaps: Vegan: Use crispy chickpeas instead of chicken and a dairy-free tzatziki (coconut yogurt base). Lower Fat: Use Greek yogurt instead of tzatziki.
Fullness & Craving Tip: The resistant starch in cooled potatoes acts as a prebiotic fiber, feeding your good gut bacteria and enhancing fullness.

Day 4

Theme: Crispy & Satisfying
Daily Totals (approx.): Calories: 1,590 | Protein: 82g | Fiber: 34g

Dinner: Extra-Crispy Eggplant Parmesan (Lighter Bake)

Ingredients: 1 large eggplant (sliced into 1/2″ rounds), 1/2 cup (50g) almond flour, 2 eggs (beaten), 1 cup (245g) sugar-free marinara, 1/2 cup (56g) part-skim mozzarella, basil.
Nutrition (per serving): ~550 calories | 32g protein | 14g fiber
Prep & Batch Notes: Salt eggplant slices and let them sweat for 20 mins to remove bitterness and help them crisp up. Pat dry before breading.
Smart Swaps: Gluten-Free: Almond flour is naturally GF. Vegan: Use a flax egg and vegan cheese.
Fullness & Craving Tip: Eggplant is incredibly high in fiber and volume for very few calories, making this a hugely satisfying, comfort-food meal.

Day 5

Theme: Omega-3 Rich
Daily Totals (approx.): Calories: 1,680 | Protein: 95g | Fiber: 32g

Dinner: Salmon Salad with Crispy White Beans & Broccoli

Ingredients: 1 salmon fillet (5 oz / 140g), 1 can cannellini beans (rinsed, 15 oz / 425g), 2 cups broccoli florets, olive oil, garlic powder, lemon. Served over 2 cups mixed greens.
Nutrition (per serving): ~620 calories | 42g protein | 16g fiber
Prep & Batch Notes: Roast the salmon, beans, and broccoli on the same pan. The beans become crispy and crunchy!
Smart Swaps: Pescatarian: This meal is perfect as-is. Vegetarian: Swap salmon for a large portobello mushroom cap.
Fullness & Craving Tip: The healthy fats from salmon slow digestion, pairing perfectly with the fiber for hours of steady energy and no cravings.

Day 6

Theme: Fresh & Creamy
Daily Totals (approx.): Calories: 1,550 | Protein: 84g | Fiber: 37g

Dinner: Chicken Guacamole Bowls

Ingredients: 5 oz (150g) seasoned, roasted chicken breast (diced), 1/2 cup (120g) black beans, 1/2 cup (90g) cooked brown rice, pico de gallo, 1/2 avocado (mashed as guacamole), lime, cilantro.
Nutrition (per serving): ~590 calories | 42g protein | 17g fiber
Prep & Batch Notes: Cook a large batch of brown rice at the start of the week. Roast chicken breasts in bulk for easy protein all week.
Smart Swaps: Vegan: Use grilled tofu or a second can of black beans. Lower-Carb: Replace brown rice with cauliflower rice (~2g fiber).
Fullness & Craving Tip: The monounsaturated fat from avocado is not only heart-healthy but also powerfully satiating, signaling to your brain that you’re full.

Day 7

Theme: Prep & Reflect
Daily Totals (approx.): Calories: 1,600 | Protein: 80g | Fiber: 35g

Dinner: Leftover Remix / “Kitchen Sink” Sheet Pan

Ingredients: Combine any remaining veggies (broccoli, peppers, onions), proteins (chicken, beans, salmon), and carbs (sweet potato, potatoes) on a sheet pan. Reheat at 375°F (190°C) until warm. Top with a fresh element like a squeeze of lemon, fresh herbs, or a dollop of Greek yogurt.
Nutrition (per serving): Varies. Aim for a plate that is 1/2 veggies, 1/4 protein, 1/4 complex carbs.
Prep & Batch Notes: This is a no-waste night! Use what you have left. While it cooks, write down which meals you enjoyed most for future planning.
Smart Swaps: The beauty of this night is that it’s entirely customizable based on your leftovers and preferences.
Fullness & Craving Tip: Reflection is key. Notice how you feel after a week of high-fiber meals—likely more energetic and less bloated. Use this positive feeling as motivation.

FAQs

What foods are naturally high in fiber?
Think plants! Legumes (beans, lentils), vegetables (broccoli, Brussels sprouts, leafy greens), whole grains (oats, quinoa, brown rice), fruits (berries, apples, pears), as well as nuts and seeds (chia, flax, almonds) are all excellent sources of dietary fiber.

Can I eat fruit on this plan?
Absolutely! Whole fruits are encouraged. They provide fiber, vitamins, and antioxidants. Berries, apples with the skin on, and pears are particularly high-fiber choices. The plan avoids added sugars, not natural sugars found in whole fruits.

What counts as added sugar?
Added sugars are those introduced during processing, not naturally occurring. This includes cane sugar, high-fructose corn syrup, honey, agave, maple syrup, and coconut sugar. Read labels on sauces, condiments, and packaged goods.

How do I adjust for 1,500 vs. 2,000 kcal?
For 1,500 calories, slightly reduce portion sizes of fats (oils, avocado) and complex carbs (sweet potato, brown rice). For 2,000 calories, increase these portions or add a side salad or an extra handful of nuts.

What if I feel bloated from too much fiber?
This is common if you increase fiber too quickly. Go slow! Start by following every other day on this plan. Most importantly, drink plenty of water, as fiber absorbs water in the digestive tract.

How to make this plan vegetarian or vegan?
It’s very adaptable. Swap animal proteins for plant-based options: tofu, tempeh, seitan, chickpeas, black beans, lentils, or edamame. For dairy, use plant-based yogurts and cheeses.

Can I follow this plan long-term?
Yes! This plan emphasizes whole, unprocessed foods, which is a sustainable way of eating. Feel free to mix and match the dinners and experiment with new high-fiber vegetables and proteins you enjoy.

What about eating out while following a no-sugar plan?
Focus on simple dishes: grilled proteins (chicken, fish, steak) with double vegetables or a side salad. Ask for sauces and dressings on the side, as they are common sources of hidden sugars.

Other Tips

Hydrate, Hydrate, Hydrate: Drink at least 2-3 liters of water daily. Fiber needs water to do its job properly and prevent constipation.
Protein + Fiber First: When building your plate, start with a protein source and high-fiber veggies. Add complex carbs based on your hunger and energy needs.
Flavor Without Sugar: Use spices (cumin, paprika, chili powder), herbs (basil, cilantro, rosemary), citrus juices (lemon, lime), vinegar, garlic, and ginger to add big flavor without empty calories.
Combine for Stability: Always pair high-fiber carbohydrates with a protein source. This combination helps slow the digestion of sugars into the bloodstream, preventing energy spikes and crashes. This is the principle behind choosing low glycemic index foods.
Start Low, Go Slow: If you are new to a high-fiber diet, don’t jump straight to 30+ grams a day. Introduce these meals gradually and listen to your body.

Disclaimer: This plan is for general information only and not medical advice. Consult your healthcare provider before making major dietary changes.