High Fibre Eating

CA$14.99

Most adults do not meet the recommended daily intake of fibre. This meal plan helps people increase their

fibre intake through food by providing over 40 grams of fibre daily from whole grain products, fruits,

vegetables, lentils and nut butter.

Adding too much fibre too quickly can promote intestinal gas, abdominal bloating and cramping. As we

increase fibre it is crucial that we increase hydration.

This is a NOT a custom meal plan. Here is a sample of what you will find inside.

Mains:

  • Blueberry Coconut Chia Pudding

  • Sheet pan Dijon Chicken Thigh & Broccoli

  • Lentils, Rapini & Mashed Potatoes

Snacks:

  • Strawberry & Blueberry Parfait

  • Coconut Chia seed Yogurt

Most adults do not meet the recommended daily intake of fibre. This meal plan helps people increase their

fibre intake through food by providing over 40 grams of fibre daily from whole grain products, fruits,

vegetables, lentils and nut butter.

Adding too much fibre too quickly can promote intestinal gas, abdominal bloating and cramping. As we

increase fibre it is crucial that we increase hydration.

This is a NOT a custom meal plan. Here is a sample of what you will find inside.

Mains:

  • Blueberry Coconut Chia Pudding

  • Sheet pan Dijon Chicken Thigh & Broccoli

  • Lentils, Rapini & Mashed Potatoes

Snacks:

  • Strawberry & Blueberry Parfait

  • Coconut Chia seed Yogurt

High Fibre

This plan provides over 40 grams of dietary fibre daily from whole grain products, fruits, vegetables, lentils, and nut butter. Aiming for the recommended daily amount of fiber is beneficial for reducing cholesterol and gastrointestinal cancer risk, adding bulk to the digestive tract, and promoting blood sugar control and weight management.

Low Sodium

Keeping your sodium intake low while increasing your fiber intake is important for overall blood pressure management. Dietary guidelines recommend consuming less than 2,300 milligrams per day as part of a healthy eating pattern. This plan meets the daily sodium limit and provides soluble fiber which has an overall lowering effect on blood pressure and reduces cardiovascular disease risk.

Healthy Fats

This program uses lean protein options and contains omega-3 fats from salmon and chia seeds, and monounsaturated fatty acids from olive oil and avocado. Nut butter is included for most days of the week as research shows it improves blood lipid levels.

Calcium & Phosphorus

Calcium and phosphorus are essential in supporting bone growth and maintenance and a high-fiber diet can have an impact on calcium and phosphorus balance in people with type 2 diabetes. This plan provides an adequate intake of these minerals from coconut yogurt, chicken, fish, and whole grain products.