Simple 7-Day Meal Plan to Help You Poop, Created By a Dietitian
| Breakfast/ AM Snack | Lunch/ PM Snack | Dinner/ Late-Night Snack |
|---|---|---|
| Tofu scramble/ Banana & peanut butter | Tostadas/ Trail mix | Salmon rice bowl |
| Yogurt bowl/ Energy balls | Veggie sandwich/ Snack jar | Penne primavera with kale salad |
| Chia pudding/ Banana & peanut butter | Shrimp salad/ Yogurt & berries | Sheet-pan chicken & vegetables |
| Chia pudding/ Energy balls | Veggie sandwich/ Trail mix | Sloppy joes & sweet potato fries |
| Chia pudding/ Yogurt & berries | Shrimp salad/ Snack jar | Chicken stir-fry |
| Chia pudding/ Banana & peanut butter | Veggie sandwich/ Trail mix | Chickpeas alla vodka |
| Pancakes/ Yogurt & berries | Salmon-stuffed avocado/ Energy Balls | Chicken burrito bowl |
Day 1
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Breakfast (478 Calories)
- 1 serving of Tofu Scramble
- 1 slice of whole wheat toast
- ½ cup of blueberries
Morning Snack (230 Calories)
Lunch (317 calories)
Afternoon Snack (247 Calories)
Dinner (481 Calories)
Daily totals: 1752 calories, 76 g fat, 69 g protein, 210 g carbohydrates, 36 g fiber, 1924 mg sodium
To make it 1,500 calories: Omit P.M. Snack
To make it 2,000 calories: Add another slice of whole wheat toast to breakfast and ½ avocado to lunch
Day 2
Ali Redmond
Breakfast (290 Calories)
Morning Snack (238 Calories)
Lunch (419 calories)
Afternoon Snack (240 Calories)
Dinner (653 Calories)
Daily totals: 1841 calories, 84 g fat, 85 g protein, 207 g carbohydrates, 38 g fiber, 2242 mg sodium
To make it 1,500 calories: Omit A.M. snack and boiled egg at P.M snack
To make it 2,000 calories: Add 2 tablespoons of whole almonds to A.M. snack and add another egg to P.M. snack
Day 3
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
Breakfast (422 Calories)
Morning Snack (230 Calories)
Lunch (466 calories)
Afternoon Snack (177 Calories)
- ½ cup of low-fat greek yogurt
- ½ cup of blueberries
- 1 tablespoon of whole, unsalted almonds
Dinner (502 Calories)
Daily totals: 1798 calories, 83 g fat, 93 g protein, 182 g carbohydrates, 35 g fiber, 1359 mg sodium
To make it 1,500 calories: Omit A.M. snack and almonds at P.M. snack
To make it 2,000 calories: Add 1 serving of Cranberry Orange Energy Balls to lunch
Day 4
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Breakfast (422 Calories)
Morning Snack (238 Calories)
Lunch (419 calories)
Afternoon Snack (247 Calories)
Dinner (495 Calories)
Daily totals: 1821 calories, 83 g fat, 63 g protein, 232 g carbohydrates, 46 g fiber, 1634 mg sodium
To make it 1,500 calories: Omit P.M. snack and grapes at A.M. snack
To make it 2,000 calories: Add 1 medium banana to lunch and 1 tablespoon of peanut butter to P.M. snack
Day 5
Breakfast (422 Calories)
Morning Snack (217 Calories)
- ½ cup of low-fat greek yogurt
- ½ cup of raspberries
- 2 tablespoons of whole, unsalted almonds
Lunch (466 calories)
Afternoon Snack (177 Calories)
Dinner (502 Calories)
Daily totals: 1758 calories, 82 g fat, 100 g protein, 167 g carbohydrates, 39 g fiber, 1399 mg sodium
To make it 1,500 calories: Omit A.M. snack
To make it 2,000 calories: Add The Best Smoothie to Help Reduce Bloating to lunch and another egg to P.M. snack
Day 6
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Breakfast (422 Calories)
Morning Snack (230 Calories)
Lunch (419 calories)
Afternoon Snack (247 Calories)
Dinner (453 Calories)
Daily totals: 1771 calories, 80 g fat, 60 g protein, 219 g carbohydrates, 47 g fiber, 1519 mg sodium
To make it 1,500 calories: Omit P.M. snack
To make it 2,000 calories: Add 1 serving of Cranberry Orange Energy Balls to lunch
Day 7
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shell Royster
Breakfast (470 Calories)
Morning Snack (238 Calories)
- ½ cup of low-fat greek yogurt
- ½ cup of green grapes
- 2 tablespoons of whole, unsalted almonds
Lunch (368 calories)
Afternoon Snack (228 Calories)
Dinner (423 Calories)
Daily totals: 1756 calories, 78 g fat, 94 g protein, 184 g carbohydrates, 36 g fiber, 1602 mg sodium
To make it 1,500 calories: Omit A.M. snack
To make it 2,000 calories: Add 12 whole wheat crackers to lunch
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?Yes! This meal plan is meant to serve as inspiration for a high-fiber diet. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium if you want them to align the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious high-fiber recipes.
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Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. Each breakfast ranges from 290 to 479 calories while each lunch spans 317 to 466 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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Why is there not a modification for 1,200 calories?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Other Tips to Help You Poop
- Stay hydrated: One easy way to stay regular is by making sure you are drinking enough water and staying hydrated. Water helps soften your stools and allows them to pass more easily. If you aren’t doing so already, try to carry a water bottle to sip throughout the day. Not a big fan of plain water? Flavor your water with some of your favorite fruits and herbs.
- Get some movement: Physical activity, even as simple as walking, can promote peristalsis, which is the movement of the intestines. This can help stimulate bowel movements and lessen constipation. To help ease some symptoms of constipation, consider taking a short walk after meals to promote healthy digestion.
- Slowly increase your fiber: If you aren’t already eating a lot of fiber in your diet, slowly increase how much fiber you’re eating and drink more water. Sometimes when you eat too much fiber too fast, it can cause uncomfortable symptoms like bloating or even more constipation. Fiber and water go hand in hand, so make sure you are drinking plenty of water to keep your stools nice and soft.
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. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
