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30-Day High-Fiber, Anti-Inflammatory Meal Plan to Support Weight Loss Goals - 1,500-Calorie Plan


A close-up view of a high-protein grilled chicken salad on a plate
Dotdash Meredith

Eat more fiber, lower inflammation, and work towards your weight loss goals in this 30-day meal plan.

If you’re aiming to lose weight, increasing your fiber intake and focusing on anti-inflammatory ingredients may help you reach your goals. In this meal plan, we include plenty of fiber-rich and inflammation-reducing ingredients, such as legumes, avocados, fruits, vegetables, fish and nuts. Follow along for a full month of delicious and nutritious recipes.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

More About This Meal Plan

Each day provides an average of 37 grams of fiber, well above the recommended Daily Value of 28 grams per day. Fiber is an important nutrient with many health benefits, including links to weight loss, improved heart and gut health, and a lower risk for diabetes. Yet, most of us don’t reach our fiber goals, with just 7 percent of adults in the United States hitting the target. Another potential benefit of fiber is reduced inflammation. Research analyzing the diets of about 4,000 older adults found that a high-fiber diet was associated with lower levels of inflammatory markers, as reported in 2022 in JAMA Network Open. A high-fiber diet can help strengthen and diversify the gut microbiome, which research shows can help reduce inflammation.

If you’re trying to lose weight, targeting inflammation may be a helpful strategy. Chronic inflammation indicates the presence of long-term, low-grade inflammatory markers in the body. Causes of chronic inflammation include environmental factors and irritants as well as lifestyle components, such as stress, lack of sleep, a sedentary lifestyle and an unbalanced diet. Research links chronic inflammation with an increased risk of obesity and higher levels of adipose (fat) tissue. While inflammation can increase the likelihood of weight gain, losing weight can help lower inflammatory markers.

To help facilitate weight loss, we set this plan at a reduced calorie level of 1,500 calories per day. To support those with different calorie needs, we also included modifications for 1,800 and 2,000 calories per day.

If there’s a meal you don’t like, feel free to make a swap with a different recipe in this plan or choose one of our other high-fiber recipes. If you’re closely monitoring calories or other nutrients, you may want to choose a meal with a similar calorie level or nutritional profile or plan to adjust a snack or two.

Can Fiber Help with Weight Loss?

Fiber is historically linked to improved digestive regularity, but its impact on overall health can’t be underestimated. In addition to its role in improving cholesterol and blood sugar levels, fiber is linked to improved weight-loss outcomes. If weight loss is your goal, or even if it’s not, eating more fiber can provide health benefits.

High-Fiber Foods to Focus On:

  • Vegetables (such as broccoli, cauliflower, cabbage, artichoke, leafy greens, carrots)
  • Fruits (like berries, pears, apples, cherries and more)
  • Nuts
  • Seeds
  • Beans
  • Lentils
  • Peas
  • Whole grains (including farro, oats, quinoa, whole-wheat products, shredded wheat)
  • Edamame

Meal-Prep Ideas

Set yourself up for success this week by getting some meal prep done in advance.

  1. Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have as breakfast on Days 2 through 4.
  2. Prepare Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce to have for lunch on Days 2 through 5.

Disclaimer:
Note: Consider speaking with your health-care provider about whether this plan is suitable for your individual nutrition needs.

For other 30-Day High-Fiber, Anti-Inflammatory Meal Plan to Support Weight Loss Goals calorie plans, click here.

Day 1

A close-up view of ginger-tahini oven-baked salmon and vegetables on a sheet pan
Dotdash Meredith

Breakfast (355 calories)

A.M. Snack (141 calories)

  • ½ cup blueberries
  • ¼ cup salted dry-roasted edamame

Lunch (332 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (555 calories)

Day 2

A close-up view of an anti-inflammatory chicken and beet salad in a bowl
Dotdash Meredith

Breakfast (419 calories)

A.M. Snack (120 calories)

  • ¼ cup blueberries
  • ¼ cup salted dry-roasted edamame

Lunch (471 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (375 calories)

Day 3

A close-up view of massaged kale salad with roasted squash and chickpeas in bowls
Dotdash Meredith

Breakfast (419 calories)

A.M. Snack (42 calories)

  • ½ cup blueberries

Lunch (471 calories)

P.M. Snack (156 calories)

  • ¾ cup low-fat plain Greek-style yogurt
  • ½ cup raspberries

Dinner (392 calories)

Day 4

A close-up view of an easy chicken tinga rice bowl
Dotdash Meredith

Breakfast (419 calories)

A.M. Snack (62 calories)

  • 1 cup blueberries

Lunch (471 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (471 calories)

Meal-Prep Tip: Prepare Berry Chia Pudding to have for breakfast on Days 5 and 6.

Day 5

A close-up view of spicy shrimp tacos on a plate
Dotdash Meredith

Breakfast (343 calories)

A.M. Snack (112 calories)

  • 1 plum
  • ½ cup low-fat cottage cheese

Lunch (471 calories)

P.M. Snack (156 calories)

  • ¾ cup low-fat plain Greek-style yogurt
  • ½ cup raspberries

Dinner (421 calories)

Day 6

A close-up view of green goddess ricotta pasta on a plate
Dotdash Meredith

Breakfast (343 calories)

A.M. Snack (265 calories)

  • 1 medium peach
  • ¼ cup unsalted dry-roasted almonds

Lunch (328 calories)

P.M. Snack (156 calories)

  • ¾ cup low-fat plain Greek-style yogurt
  • ½ cup raspberries

Dinner (393 calories)

Day 7

A close-up view of roasted root veggies and greens over spiced lentils in a bowl
Dotdash Meredith

Breakfast (355 calories)

A.M. Snack (206 calories)

  • ¼ cup unsalted dry-roasted almonds

Lunch (328 calories)

P.M. Snack (156 calories)

  • ¾ cup low-fat plain Greek-style yogurt
  • ½ cup raspberries

Dinner (452 calories)

Day 8

A close-up view of 30-minute roasted salmon tacos with corn and pepper salsa on a sheet pan
Dotdash Meredith

Breakfast (382 calories)

Meal-Prep Tip: How to Meal-Prep Your Week of Meals

  1. Make Roasted Red Pepper & Spinach Egg Bites to have as breakfast throughout the week.
  2. Prepare Vegan White Bean Chili to have for lunch on Days 9 through 12.

A.M. Snack (98 calories)

  • ¼ cup unsalted dry-roasted almonds

Lunch (399 calories)

P.M. Snack (168 calories)

  • 1 (5.3-oz.) container low-fat plain Greek-style yogurt
  • 1 medium peach

Dinner (460 calories)

Day 9

A close-up view of vegan white bean chili in bowls
Dotdash Meredith

Breakfast (432 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (393 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (452 calories)

Day 10

A close-up view of roasted chickpea and cauliflower pitas with sun-dried tomato sauce
Dotdash Meredith

Breakfast (382 calories)

A.M. Snack (112 calories)

  • 1 plum
  • ½ cup low-fat cottage cheese

Lunch (393 calories)

P.M. Snack (98 calories)

  • ¼ cup salted dry-roasted edamame

Dinner (521 calories)

Day 11

A close-up view of lemon-garlic baked cod on a plate
Dotdash Meredith

Breakfast (432 calories)

A.M. Snack (59 calories)

  • 1 medium peach

Lunch (393 calories)

P.M. Snack (193 calories)

Dinner (466 calories)

Day 12

A close-up view of a chopped power salad with chicken in a bowl
Dotdash Meredith

Breakfast (432 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (393 calories)

P.M. Snack (62 calories)

  • 1 cup blackberries

Dinner (458 calories)

Day 13

A close-up view of an anti-inflammatory sweet potato salad in a bowl
Dotdash Meredith

Breakfast (432 calories)

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (399 calories)

P.M. Snack (131 calories)

  • 1 (5.3-oz.) container low-fat plain Greek-style yogurt
  • ¼ cup blueberries

Dinner (496 calories)

Day 14

A close-up view of hot honey roasted chicken and vegetables in a pan
Dotdash Meredith

Breakfast (432 calories)

A.M. Snack (105 calories)

  • 1 medium banana

Lunch (399 calories)

P.M. Snack (131 calories)

  • 1 (5.3-oz.) container low-fat plain Greek-style yogurt
  • ¼ cup blueberries

Dinner (496 calories)

Day 15

A close-up view of salmon with lemon-herb orzo and broccoli on a plate
Dotdash Meredith

Breakfast (326 calories)

Meal-Prep Tip: How to Meal-Prep Your Week of Meals

  1. Make High-Fiber Raspberry-Vanilla Overnight Oats to have for breakfast on Days 16 through 19.
  2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 through 19.

A.M. Snack (131 calories)

  • 1 large pear

Lunch (435 calories)

P.M. Snack (193 calories)

Dinner (425 calories)

Day 16

A close-up view of a Buffalo cauliflower grain bowl
Dotdash Meredith

Breakfast (367 calories)

A.M. Snack (158 calories)

  • 1 (5.3-oz.) container low-fat plain Greek-style yogurt
  • ¾ cup raspberries

Lunch (374 calories)

P.M. Snack (98 calories)

  • ¼ cup salted dry-roasted edamame

Dinner (487 calories)

Day 17

A close-up view of chicken piccata casserole in a pan
Dotdash Meredith

Breakfast (367 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (374 calories)

P.M. Snack (234 calories)

  • ⅓ cup blueberries
  • ¼ cup unsalted dry-roasted almonds

Dinner (414 calories)

Day 18

A close-up view of four-bean and pumpkin chili in a bowls
Dotdash Meredith

Breakfast (367 calories)

A.M. Snack (193 calories)

Lunch (374 calories)

P.M. Snack (173 calories)

  • 1 (5.3-oz.) container low-fat plain Greek-style yogurt
  • ¾ cup blueberries

Dinner (387 calories)

Meal-Prep Tip: Reserve leftover Four-Bean & Pumpkin Chili to have for dinner tomorrow night.

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Day 19

A close-up view of cabbage salad with lemon-garlic vinaigrette on plates
Dotdash Meredith

Breakfast (367 calories)

A.M. Snack (193 calories)

Lunch (374 calories)

P.M. Snack (173 calories)

  • 1 (5.3-oz.) container low-fat plain Greek-style yogurt
  • ¾ cup blueberries

Dinner (387 calories)

Day 20

A close-up view of a high-protein grilled chicken salad on a plate
Dotdash Meredith

Breakfast (326 calories)

A.M. Snack (193 calories)

Lunch (435 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (415 calories)

Day 21

A close-up view of crispy chickpea grain bowl with lemon vinaigrette in a bowl
Dotdash Meredith

Breakfast (326 calories)

A.M. Snack (193 calories)

Lunch (435 calories)

P.M. Snack (176 calories)

  • ¼ cup unsalted dry-roasted shelled pistachios

Dinner (364 calories)

Day 22

A close-up view of lemony-garlic pan-seared salmon on a plate
Dotdash Meredith

Breakfast (374 calories)

Meal-Prep Tip: How to Meal-Prep Your Week of Meals

  1. Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on Days 23 through 25.
  2. Prepare Chipotle-Lime Cauliflower Tacos to have for lunch on Days 23 through 26.

A.M. Snack (31 calories)

  • ½ cup blackberries

Lunch (369 calories)

P.M. Snack (32 calories)

  • ½ cup raspberries

Dinner (673 calories)

Day 23

A close-up view of a chicken and spinach salad with creamy feta dressing in a bowl
Dotdash Meredith

Breakfast (333 calories)

A.M. Snack (197 calories)

  • ¼ cup blueberries
  • ¼ cup unsalted dry-roasted shelled pistachios

Lunch (338 calories)

P.M. Snack (158 calories)

  • 1 (5.3-oz.) container low-fat plain Greek-style yogurt
  • ¾ cup raspberries

Dinner (378 calories)

Evening Snack (95 calories)

  • 1 medium apple

Day 24

A close-up view of spicy black bean soup in a bowl
Dotdash Meredith

Breakfast (333 calories)

A.M. Snack (155 calories)

  • ¾ cup low-fat plain Greek-style yogurt
  • ½ cup blackberries

Lunch (338 calories)

P.M. Snack (193 calories)

Dinner (480 calories)

Meal-Prep Tip: Reserve leftover Spicy Black Bean Soup to have for dinner tomorrow night.

Day 25

A close-up view of citrus-arugula salad on a plate
Dotdash Meredith

Breakfast (333 calories)

A.M. Snack (155 calories)

  • ¾ cup low-fat plain Greek-style yogurt
  • ½ cup blackberries

Lunch (338 calories)

P.M. Snack (193 calories)

Dinner (480 calories)

Day 26

A close-up view of kale and quinoa salad with lemon dressing on a plate
Dotdash Meredith

Breakfast (342 calories)

  • 1 cup low-fat plain Greek-style yogurt
  • 1 medium peach, diced
  • 2 tablespoons sliced almonds
  • 1 tablespoon chia seeds

A.M. Snack (216 calories)

  • ¾ cup sliced strawberries
  • ¼ cup unsalted dry-roasted shelled pistachios

Lunch (338 calories)

P.M. Snack (193 calories)

Dinner (400 calories)

Day 27

A close-up view of baked falafel sandwiches on plates
Dotdash Meredith

Breakfast (374 calories)

A.M. Snack (165 calories)

  • ¾ cup low-fat plain Greek-style yogurt
  • ⅔ cup blackberries

Lunch (369 calories)

P.M. Snack (98 calories)

  • ¼ cup salted dry-roasted edamame

Dinner (517 calories)

Day 28

A close-up view of a Southwestern cauliflower rice bowl with shrimp and avocado crema
Dotdash Meredith

Breakfast (374 calories)

A.M. Snack (165 calories)

  • ¾ cup low-fat plain Greek-style yogurt
  • ⅔ cup blackberries

Lunch (369 calories)

P.M. Snack (216 calories)

  • ¾ cup sliced strawberries
  • ¼ cup unsalted dry-roasted shelled pistachios

Dinner (400 calories)

Day 29

A close-up view of spaghetti with creamy lemon-spinach sauce on a plate
Dotdash Meredith

Breakfast (342 calories)

  • 1 cup low-fat plain Greek-style yogurt
  • 1 medium peach, diced
  • 2 tablespoons sliced almonds
  • 1 tablespoon chia seeds

A.M. Snack (143 calories)

  • 1 medium orange
  • ½ cup low-fat cottage cheese

Lunch (374 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (489 calories)

Day 30

A close-up view of crispy baked chicken cutlets on a pan
Dotdash Meredith

Breakfast (342 calories)

  • 1 cup low-fat plain Greek-style yogurt
  • 1 medium peach, diced
  • 2 tablespoons sliced almonds
  • 1 tablespoon chia seeds

A.M. Snack (208 calories)

  • ¼ cup unsalted dry-roasted shelled pistachios

Lunch (374 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (444 calories)

© Dotdash Meredith. All rights reserved. Used with permission.

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