Printable Meal Plan for Weight Loss with Fiber and Whole Grains

Natalie Stein

CDC Lifestyle Coach, Certified Diabetes Care and Education Specialist, and expert in nutrition, public health, and healthy lifestyle choices

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Main points:

Fiber and whole grains can help you lose weight and improve health.
This meal plan is high in fiber and whole grains, but is low in calories and carbs to help you control weight and blood sugar.
These meal plans have 7 days’ worth of breakfasts, lunches, and dinners. Each day has about 1,200 calories. You can add healthy snacks if you need more calories.
Be sure to ask your doctor before following a new meal plan.
Lark weight loss coach is available 24/7 on your smartphone with more tips for healthy weight loss.

Healthy eating for weight loss can be simple and tasty. This is a simple meal plan full of whole grains and fiber so you can manage hunger and get more nutrients. Most of the meals take only a few minutes to put together.

Each day adds up to about 1,200 calories. The meals get about 30-35% of their calories from carbohydrates. If you need to, you can add snacks from this Snack List and use swaps from our Healthy Swaps List.

Here are some more tips for success.

Drink plenty of water throughout the day. Aim for at least 64 ounces.
Each meal has about 30 grams of nutritious carbohydrates which is a moderately low amount.
Be sure to talk to your doctor before starting a new meal plan, and ask what might be the best approach for your own needs.
Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.

Healthy Meal Plan with Fiber and Whole Grains

Day	Breakfast	Lunch	Dinner
Day 1	Whole-grain English muffin with cooked egg white, 1 ounce of low-fat cheese, lettuce, and tomato	Salad with ½ cup of black beans, ½ cup of corn, diced tomatoes and cucumbers, and dressing with plain yogurt, diced onion, chopped cilantro, 2 teaspoons of olive oil, lemon juice, and cumin 1 cup of cut fruit	3 ounces of baked salmon with ½ cup cooked brown rice and 1 cup of steamed broccoli
Day 2	1 cup of original Cheerios with ½ cup of skim milk and ½ sliced banana	Salad with 3 ounces of leftover salmon served over salad with lettuce or greens, ½ cup of cooked beans, tomatoes, and cucumbers, tossed with 2 tablespoons of light vinaigrette	Chicken tacos with 3 ounces of seasoned, shredded cooked chicken breast, 1 ounce of low-fat shredded cheese, and chopped tomatoes, lettuce, onions, and cilantro, on 2 small whole-grain corn tortillas 1 orange
Day 3	4 egg whites or 1 egg and 2 egg whites, scrambled using cooking spray, tossed with 1 cup of spinach and 2 ounces of low-fat feta, served with 1 slice of whole-grain toast with 1 tablespoon of peanut butter	Salad with spinach or other greens, wedges from a clementine, sliced mushrooms (optional), ½ ounce of sliced almonds	¾ cup of cooked whole-wheat spaghetti tossed with ½ cup of tomato sauce mixed with ½ cup of cooked vegetables, such as carrots or cauliflower, plus 1 ounce of low-fat parmesan cheese
Day 4	¾ cup of unsweetened bran flakes with 2 tablespoons of ground flaxseed and ¾ cup of fresh or unsweetened frozen berries or peach slices	Burrito bowl with ½ cup each of fat-free refried beans, cooked brown rice with Mexican seasoning, shredded lettuce, diced tomatoes, and cooked bell peppers, zucchini, and/or onions, topped with 1 ounce of low-fat shredded cheese	Chicken fajitas with 3 ounces of sliced, seasoned chicken breast and 1 cup of onions and bell peppers, served on a high-fiber whole-grain tortilla, plus 1 orange or other piece of fruit
Day 5	Baked egg muffin cups with mushrooms and low-fat swiss cheese 1 medium apple	Pasta salad with ½ cup of cooked whole-grain pasta, ½ ounce of peanuts, 1 cup of raw or roasted vegetables, such as broccoli, tomatoes, eggplant, zucchini, or arugula, and 2 tablespoons of light vinaigrette or olive oil and vinegar with fresh chopped basil	3 ounces of baked tilapia served over seasoned spinach with ½ ounce of sliced almonds, plus ½ cup of cooked quinoa or other whole grain 2 clementines
Day 6	Whole-grain mini bagel with ½ cup of low-fat cottage cheese mixed with ½ cup of cut fruit and 2 tablespoons of sunflower seeds	Soup with lentils, barley, onions, carrots, celery, low-sodium broth, and zucchini or spinach, served with 1 ounce of low-fat parmesan cheese	Veggie burger on whole-grain bun with lettuce and tomato, served with 1 cup of baked green beans and 1 small sweet potato cut in strips and baked
Day 7	1 cup of oatmeal (made with ½ cup of dry oats) with ½ sliced banana, cinnamon, and ½ ounce of chopped nuts	Pizza with tomato sauce, 2 ounces of low-fat shredded mozzarella cheese, and chopped vegetables on 2 whole-wheat English muffin halves, plus a green side salad with 2 tablespoons of light vinaigrette	3 ounces of roasted skinless chicken breast served with 1 cup of baked green beans and 1 medium potato, cooked with garlic cloves, and smashed with olive oil, parsley, black pepper, and nutmeg

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Eating more fiber and whole grains as part of an overall healthy diet can help with weight loss and other health benefits. When you use Lark, you can track what you eat and work with Lark’s digital coach to accomplish your weight loss and health goals. Lark is available 24/7 to count your wins, and you may be eligible to join.

‍Click here to see if you may be eligible to join Lark today!

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