If your not into Meat or Orthomolecular Nutrition

 

Carnivore combined with Orthomolecular Nutritional Science works well for me now. However, if you're not particularly interested in Carnivore or Orthomolecular Nutrition, I've also had success in the past with a simpler approach: focusing on high-fiber foods and quality lean protein sources like fish, turkey, roast beef, and Black Forest ham.

The following are some excellent high-fiber food options that can support weight loss while still allowing for large, satisfying meals. Many people don’t realize they can literally eat their way toward major weight loss by choosing the right foods.

High-fiber foods are effective for weight loss because they help you feel full longer, support healthy digestion, and regulate blood sugar levels. Here’s a list of high-fiber foods that are especially helpful for weight management:

🥦 Vegetables (Low calorie, high fiber)

Broccoli (5g per cup, cooked)

Brussels sprouts (4g per cup)

Spinach (4g per cup, cooked)

Carrots (3.5g per cup, raw)

Artichokes (10g per medium)

Sweet potatoes (with skin) (4g per medium)

🍓 Fruits (Natural sugars, but also high in fiber)

Raspberries (8g per cup)

Pears (with skin) (5.5g per medium)

Apples (with skin) (4.5g per medium)

Bananas (3g per medium)

Avocados (10g per medium — also high in healthy fats)

🥣 Legumes (High in protein and fiber)

Lentils (15g per cup, cooked)

Black beans (15g per cup, cooked)

Chickpeas (garbanzo beans) (12g per cup, cooked)

Split peas (16g per cup)

🌾 Whole Grains

Oats (4g per cup, cooked)

Quinoa (5g per cup, cooked)

Brown rice (3.5g per cup)

Barley (6g per cup, cooked)

Whole wheat bread/pasta (check labels for fiber per serving)

🥜 Nuts & Seeds (Energy dense, so use portion control)

Chia seeds (10g per 2 tablespoons)

Flaxseeds (7g per 2 tablespoons)

Almonds (3.5g per ounce)

Pistachios (2.9g per ounce)

✅ Tips for Using Fiber for Weight Loss

Start slowly to avoid gas or bloating.

Drink plenty of water to help fiber move through your system.

Combine fiber with protein and healthy fats for more satiety.

Choose whole, minimally processed options.

Here's a sample high-fiber meal plan for weight loss, built around nutrient-dense, whole foods that promote fullness and energy while supporting digestion and fat loss.

🗓️ 1-Day High-Fiber Meal Plan for Weight Loss

Total Fiber: ~35–40g | Calories: ~1,400–1,600 (can adjust per needs)

🌅 Breakfast – Berry Chia Overnight Oats

½ cup rolled oats

1 tbsp chia seeds (5g fiber)

¾ cup unsweetened almond milk

½ cup raspberries (4g fiber)

½ banana, sliced (1.5g fiber)

Sprinkle of cinnamon

Fiber: ~10g

Tip: Prepare the night before; enjoy cold or warm.

🥗 Lunch – Lentil Veggie Power Bowl

1 cup cooked lentils (15g fiber)

1 cup steamed broccoli (5g fiber)

½ avocado (5g fiber)

Handful of spinach or mixed greens

1 tbsp olive oil + lemon juice dressing

Fiber: ~25g

Protein: ~18–20g

Tip: Make extra for leftovers.

🍎 Snack – Apple with Almond Butter

1 medium apple with skin (4.5g fiber)

1 tbsp almond butter (1.5g fiber)

Fiber: ~6g

Tip: Keeps you full with healthy fat and fiber.

🍽️ Dinner – Grilled Salmon + Quinoa & Roasted Veggies

4 oz grilled salmon

¾ cup cooked quinoa (4g fiber)

1 cup roasted Brussels sprouts or carrots (4g fiber)

Optional: sprinkle flaxseeds over veggies

Fiber: ~8g

Protein: ~25–30g

Tip: Season with herbs, garlic, and olive oil for flavor.

🌙 Optional Light Snack (if needed)

1 tbsp ground flaxseed in warm almond milk OR

A small handful of pistachios (~3g fiber)

Perfect! Here’s a 7-day high-fiber weight loss meal plan with a convenient grocery list at the end. This plan keeps calories in a moderate range (1,400–1,600 per day) and delivers 35–45g of fiber daily, supporting fat loss, fullness, and gut health.

🗓️ 7-Day High-Fiber Weight Loss Meal Plan

Day 1

Breakfast: Berry Chia Overnight Oats

Lunch: Lentil Veggie Power Bowl

Snack: Apple + Almond Butter

Dinner: Grilled Salmon, Quinoa, Brussels Sprouts

Day 2

Breakfast: Greek Yogurt + Flaxseed + Blueberries + Walnuts

Lunch: Chickpea Spinach Salad with Olive Oil + Lemon

Snack: Carrot sticks + Hummus

Dinner: Turkey Chili with Beans (kidney + black beans)

Day 3

Breakfast: Oatmeal with Banana + Chia + Cinnamon

Lunch: Quinoa Bowl with Black Beans, Avocado, Bell Peppers

Snack: Pear with Skin + Handful of Pistachios

Dinner: Baked Cod, Brown Rice, Steamed Broccoli

Day 4

Breakfast: Smoothie: Spinach + Berries + Chia + Almond Milk

Lunch: Lentil Soup with Whole-Grain Toast

Snack: Cucumber + Hummus

Dinner: Grilled Chicken Breast, Roasted Sweet Potato, Asparagus

Day 5

Breakfast: Cottage Cheese + Flaxseed + Sliced Peaches

Lunch: Hummus Wrap (whole wheat tortilla, spinach, veggies)

Snack: Raspberries + Almonds

Dinner: Stir-Fry Tofu with Veggies + Barley

Day 6

Breakfast: Greek Yogurt Parfait (chia + oats + berries)

Lunch: Leftover Turkey Chili or Veggie Lentil Soup

Snack: Apple + Cashew Butter

Dinner: Baked Salmon, Wild Rice, Green Beans

Day 7

Breakfast: Avocado Toast on Whole-Grain Bread + Hard-Boiled Egg

Lunch: Quinoa Salad (cucumber, chickpeas, tomato, parsley)

Snack: Banana + Almonds

Dinner: Stuffed Bell Peppers (with beans, brown rice, spices)

🛒 Grocery List (Grouped by Type)

🥦 Produce

Broccoli

Brussels sprouts

Carrots

Spinach

Kale or mixed greens

Avocados

Bananas

Apples

Pears

Blueberries / Raspberries / Strawberries

Sweet potatoes

Cucumbers

Tomatoes

Bell peppers

Garlic

Lemons

Onions

Fresh herbs (parsley, cilantro)

🥣 Pantry / Dry Goods

Rolled oats

Quinoa

Brown rice

Wild rice

Barley

Canned or dried: lentils, black beans, chickpeas, kidney beans

Chia seeds

Flaxseeds (ground)

Almond butter / cashew butter

Almonds / pistachios / walnuts

Olive oil

Spices: cumin, paprika, turmeric, garlic powder

Whole wheat tortillas / bread

🥩 Proteins

Salmon (fresh or frozen)

Chicken breasts

Lean turkey (ground or breast)

Eggs

Tofu / Tempeh

Greek yogurt (plain)

Cottage cheese

🧊 Other

Unsweetened almond milk

Hummus

Low-sodium broth (for soups)

Here’s a complete grocery list for the 7-day high-fiber weight loss meal plan, grouped by category for easy shopping:

🛒 HIGH-FIBER GROCERY LIST

🥦 Produce (Fresh or Frozen)

🥑 3–4 Avocados

🥬 1 large bag Spinach or Mixed Greens

🥦 2 heads Broccoli

🥕 1 bag Carrots

🌿 1 bunch Fresh Herbs (parsley, cilantro, etc.)

🧅 2–3 Onions

🧄 Garlic bulbs

🫑 3–4 Bell Peppers (variety of colors)

🍋 2–3 Lemons

🍅 3–4 Tomatoes

🥒 2 Cucumbers

🥬 1 lb Brussels Sprouts

🍠 2 Sweet Potatoes

🍌 4–5 Bananas

🍎 4 Apples (with skin)

🍐 2 Pears

🫐 2–3 cups mixed Berries (fresh or frozen – raspberries, blueberries, strawberries)

🥔 1 bag of Baby Potatoes (optional, for variation)

🥫 Pantry / Dry Goods

🫘 2 cans Lentils or 1 lb dried

🫘 2 cans Black Beans

🫘 1 can Chickpeas

🫘 1 can Kidney Beans

🥣 Rolled Oats (old-fashioned or steel-cut)

🍚 Brown Rice

🍚 Quinoa

🌾 Barley (optional but great for fiber)

🌰 Chia Seeds

🌰 Ground Flaxseeds

🥜 Almond Butter or Cashew Butter

🥜 Almonds

🥜 Pistachios or Walnuts (shelled)

🌿 Olive Oil

🌶️ Spices: cinnamon, garlic powder, paprika, cumin, black pepper, turmeric

🥖 Whole Wheat Bread or Tortillas

🥫 Low-sodium Broth (for soups and chili)

🥩 Proteins

🐟 2–4 fillets Salmon (fresh or frozen)

🍗 Chicken Breasts (2–3 for grilling or baking)

🦃 Lean Ground Turkey (for chili)

🥚 6–12 Eggs (for breakfasts and snacks)

🧀 Cottage Cheese (low-fat or full-fat)

🥛 Greek Yogurt (plain, 2–3 cups)

🌱 Tofu or Tempeh (1–2 blocks, optional vegetarian days)

🥛 Other / Refrigerated

🥥 Unsweetened Almond Milk (or preferred plant milk)

🧆 Hummus (classic or flavored)

✅ Tips for Shopping:

Buy bulk beans and grains to save money and prep large batches.

Opt for frozen berries and vegetables if fresh options are expensive or out of season.

Look for low-sodium or no-added-sugar versions where possible.

You can prep meals in batches to save time mid-week.