Sun-Soaked Fitness: 6 Epic Outdoor Workouts for Summer

 

7-Day High-Protein High-Fiber Meal Plan for Optimal Gut Health

A science-backed nutrition plan designed to support digestive wellness through strategic protein and fiber intake

Plan Overview

This meal plan provides 25-35g of fiber and 80-100g of protein daily while incorporating gut-friendly foods like prebiotics, probiotics, and anti-inflammatory ingredients. Each day targets optimal digestive health through diverse nutrient sources.

Daily Targets:

• Protein: 80-100g
• Fiber: 25-35g
• Prebiotics and probiotics included daily
• Anti-inflammatory foods emphasized

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Day 1

Breakfast: Greek Yogurt Power Bowl

• 1 cup plain Greek yogurt (20g protein)
• 1/2 cup mixed berries (4g fiber)
• 2 tbsp ground flaxseed (4g fiber, 3g protein)
• 1/4 cup chopped walnuts (2g protein, 2g fiber)
• 1 tsp honey

Nutrition: 25g protein, 10g fiber

Lunch: Lentil and Quinoa Salad

• 1 cup cooked green lentils (18g protein, 15g fiber)
• 1/2 cup cooked quinoa (4g protein, 3g fiber)
• Mixed greens, cucumber, bell peppers (3g fiber)
• 2 tbsp olive oil and lemon dressing
• 1/4 cup pumpkin seeds (5g protein, 2g fiber)

Nutrition: 27g protein, 23g fiber

Dinner: Baked Salmon with Roasted Vegetables

• 6 oz salmon fillet (42g protein)
• 1 cup roasted Brussels sprouts (4g fiber)
• 1 medium roasted sweet potato (4g fiber)
• 1 tbsp olive oil
• Side of sauerkraut (1g fiber, probiotics)

Nutrition: 42g protein, 9g fiber

Snack: Apple with Almond Butter

• 1 medium apple (4g fiber)
• 2 tbsp almond butter (7g protein, 4g fiber)

Nutrition: 7g protein, 8g fiber

Daily Total: 101g protein, 50g fiber

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Day 2

Breakfast: High-Fiber Smoothie

• 1 scoop plant protein powder (20g protein)
• 1 cup unsweetened almond milk
• 1/2 avocado (5g fiber)
• 1 cup spinach (1g fiber)
• 1/2 banana (2g fiber)
• 1 tbsp chia seeds (5g fiber, 3g protein)

Nutrition: 23g protein, 13g fiber

Lunch: Chicken and Bean Salad

• 4 oz grilled chicken breast (35g protein)
• 1/2 cup black beans (7g protein, 8g fiber)
• Mixed leafy greens (2g fiber)
• 1/4 cup chickpeas (3g protein, 3g fiber)
• Olive oil vinaigrette

Nutrition: 45g protein, 13g fiber

Dinner: Turkey and Vegetable Stir-Fry

• 5 oz ground turkey (99% lean) (30g protein)
• 2 cups mixed stir-fry vegetables (6g fiber)
• 1/2 cup brown rice (2g protein, 2g fiber)
• 1 tbsp sesame oil
• Ginger and garlic (prebiotic benefits)

Nutrition: 32g protein, 8g fiber

Snack: Kefir with Berries

• 1 cup plain kefir (11g protein, probiotics)
• 1/2 cup raspberries (4g fiber)

Nutrition: 11g protein, 4g fiber

Daily Total: 111g protein, 38g fiber

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Day 3

Breakfast: Overnight Oats with Protein

• 1/2 cup rolled oats (4g fiber, 3g protein)
• 1 scoop vanilla protein powder (20g protein)
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds (5g fiber, 3g protein)
• 1/2 cup blueberries (2g fiber)

Nutrition: 26g protein, 11g fiber

Lunch: Tuna and White Bean Salad

• 1 can tuna in water (25g protein)
• 1/2 cup cannellini beans (7g protein, 6g fiber)
• Mixed greens and vegetables (3g fiber)
• 2 tbsp olive oil dressing
• 1/4 cup sunflower seeds (3g protein, 2g fiber)

Nutrition: 35g protein, 11g fiber

Dinner: Lean Beef with Roasted Root Vegetables

• 5 oz lean beef sirloin (38g protein)
• 1 cup roasted carrots and parsnips (5g fiber)
• 1 cup steamed broccoli (5g fiber)
• 1 tbsp olive oil

Nutrition: 38g protein, 10g fiber

Snack: Hummus and Vegetables

• 1/4 cup hummus (4g protein, 4g fiber)
• 1 cup raw vegetables (celery, bell peppers, carrots) (4g fiber)

Nutrition: 4g protein, 8g fiber

Daily Total: 103g protein, 40g fiber

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Day 4

Breakfast: Protein-Rich Chia Pudding

• 3 tbsp chia seeds (9g protein, 15g fiber)
• 1 cup unsweetened coconut milk
• 1 scoop vanilla protein powder (20g protein)
• 1/4 cup chopped almonds (3g protein, 2g fiber)
• Cinnamon and vanilla extract

Nutrition: 32g protein, 17g fiber

Lunch: Mediterranean Quinoa Bowl

• 3/4 cup cooked quinoa (6g protein, 4g fiber)
• 4 oz grilled chicken (28g protein)
• 1/4 cup chickpeas (3g protein, 3g fiber)
• Mixed vegetables and olives (3g fiber)
• Tahini dressing (2g protein)

Nutrition: 39g protein, 10g fiber

Dinner: Baked Cod with Fiber-Rich Sides

• 6 oz baked cod (32g protein)
• 1 cup roasted cauliflower (3g fiber)
• 1/2 cup cooked barley (2g protein, 3g fiber)
• Green salad with mixed vegetables (4g fiber)

Nutrition: 34g protein, 10g fiber

Snack: Greek Yogurt Parfait

• 3/4 cup Greek yogurt (15g protein)
• 1/4 cup mixed nuts (4g protein, 2g fiber)
• 1 tbsp ground flaxseed (2g fiber, 1g protein)

Nutrition: 20g protein, 4g fiber

Daily Total: 125g protein, 41g fiber

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Day 5

Breakfast: Vegetable Omelet with Toast

• 3 eggs (18g protein)
• 1 cup mixed vegetables (spinach, peppers, mushrooms) (3g fiber)
• 1 slice whole grain bread (3g protein, 4g fiber)
• 1/4 avocado (2g fiber)

Nutrition: 21g protein, 9g fiber

Lunch: Salmon and Lentil Salad

• 4 oz canned salmon (28g protein)
• 1/2 cup cooked red lentils (9g protein, 8g fiber)
• Mixed greens and vegetables (3g fiber)
• 2 tbsp olive oil dressing

Nutrition: 37g protein, 11g fiber

Dinner: Turkey Meatballs with Zucchini Noodles

• 5 oz turkey meatballs (30g protein)
• 2 cups spiralized zucchini (4g fiber)
• 1/2 cup marinara sauce (3g fiber)
• Side of steamed artichoke (6g fiber)

Nutrition: 30g protein, 13g fiber

Snack: Protein Smoothie

• 1 scoop protein powder (20g protein)
• 1 cup unsweetened almond milk
• 1/2 cup frozen berries (4g fiber)
• Handful of spinach (1g fiber)

Nutrition: 20g protein, 5g fiber

Daily Total: 108g protein, 38g fiber

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Day 6

Breakfast: High-Protein Pancakes

• 2 eggs + 1/2 cup oats blended (15g protein, 4g fiber)
• 2 tbsp almond butter (7g protein, 4g fiber)
• 1/2 cup berries (4g fiber)

Nutrition: 22g protein, 12g fiber

Lunch: Chicken and Chickpea Curry

• 4 oz chicken breast (28g protein)
• 1/2 cup chickpeas (7g protein, 6g fiber)
• 1/2 cup brown rice (2g protein, 2g fiber)
• Mixed vegetables in curry (3g fiber)

Nutrition: 37g protein, 11g fiber

Dinner: Pork Tenderloin with Roasted Vegetables

• 5 oz pork tenderloin (35g protein)
• 1 cup roasted mixed vegetables (5g fiber)
• 1/2 cup wild rice (3g protein, 2g fiber)
• Side salad (3g fiber)

Nutrition: 38g protein, 10g fiber

Snack: Cottage Cheese Bowl

• 1 cup cottage cheese (25g protein)
• 1/4 cup chopped walnuts (4g protein, 2g fiber)
• 1 tbsp ground flaxseed (2g fiber, 1g protein)

Nutrition: 30g protein, 4g fiber

Daily Total: 127g protein, 37g fiber

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Day 7

Breakfast: Protein-Packed Smoothie Bowl

• 1 scoop protein powder (20g protein)
• 1/2 cup Greek yogurt (10g protein)
• 1/2 banana (2g fiber)
• 2 tbsp chia seeds (6g protein, 10g fiber)
• 1/4 cup granola (2g protein, 2g fiber)

Nutrition: 38g protein, 14g fiber

Lunch: Bean and Vegetable Soup with Protein

• 1.5 cups mixed bean soup (15g protein, 12g fiber)
• 3 oz added grilled chicken (21g protein)
• Slice of whole grain bread (3g protein, 4g fiber)

Nutrition: 39g protein, 16g fiber

Dinner: Shrimp and Quinoa Stuffed Bell Peppers

• 5 oz shrimp (30g protein)
• 1/2 cup cooked quinoa (4g protein, 3g fiber)
• 2 large bell peppers (6g fiber)
• Mixed vegetables (2g fiber)

Nutrition: 34g protein, 11g fiber

Snack: Trail Mix

• 1/4 cup mixed nuts and seeds (8g protein, 4g fiber)
• 2 tbsp dried fruit (2g fiber)

Nutrition: 8g protein, 6g fiber

Daily Total: 119g protein, 47g fiber

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Gut Health Benefits

Prebiotic Foods Included:

• Garlic and onions (in cooking)
• Jerusalem artichokes
• Bananas
• Oats and barley
• Legumes and beans

Probiotic Foods Included:

• Greek yogurt and kefir
• Sauerkraut
• Fermented vegetables

Anti-Inflammatory Ingredients:

• Omega-3 rich fish
• Nuts and seeds
• Olive oil
• Berries and colorful vegetables
• Herbs and spices

Preparation Tips

1. Meal Prep: Batch cook grains, legumes, and proteins on weekends
2. Hydration: Drink plenty of water throughout the day to support fiber digestion
3. Gradual Increase: If increasing fiber intake, do so gradually to avoid digestive discomfort
4. Variety: Rotate different protein sources and vegetables for diverse nutrients
5. Timing: Spread fiber intake throughout the day for optimal digestion

Important Notes

• Adjust portion sizes based on individual caloric needs
• Consult with a healthcare provider before making significant dietary changes
• Listen to your body and modify foods that cause digestive discomfort
• Stay hydrated to support the increased fiber intake
• Consider taking a probiotic supplement if recommended by your healthcare provider

This meal plan provides a foundation for gut health while meeting high protein and fiber targets. Individual needs may vary, so adjustments should be made based on personal preferences, food tolerances, and health goals.