Description
A plant-based plan that helps boost fibre intake for optimal health.
Most adults do not meet the recommended daily intake of fibre. This balanced program helps clients reach the goal by providing over 40 grams of fibre daily from whole grain products, fruits, vegetables, lentils, beans and nuts.
Adding too much fibre too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fibre gradually and drink plenty of water.
DAIRY-FREE, EGG-FREE, PLANT-BASED
21 PAGES OF RECIPES AND SNACK IDEAS
What’s in the plan?
- 7 day meal plan including recipes, main meals, and snacks
- Detailed meal prep guide to help you know what to prepare and when
- Detailed nutritional information by day as well as for each individual recipe
- Both metric and USA versions available for download
Recipes:
- Sunflower Seed Apple Porridge
- Muesli with Yogurt & Blueberries
- Blackberry & Pear Oat Smoothie
- Earl Grey Muesli
- Bell Pepper & Taco Dip
- Apple & Creamy Sunflower Dip
- Apple Crisp Yogurt Bowls
- Tofu Tikka Masala
- Coconut Yogurt with Sunflower Seed Butter
- Creamy Sweet Potato Toast
- Lentil, Sweet Potato & Arugula (Rocket) Salad
- Falafel Salad with Green Tahini Sauce
- Crispy Baked Tofu
- Coconut Rice with Beans
- Sweet Potato Quesadillas
- Fajita Spiced Tofu & Rice
Evidence:
This program was created with the following key considerations in mind:
High Fibre
This plan provides over 40 grams of dietary fibre daily from whole grain products, fruits, vegetables, lentils, beans, and nuts. Aiming for the recommended daily amount of fibre 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 fibre 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 fibre which has an overall lowering effect on blood pressure and reduces cardiovascular disease risk.
Healthy Fats
This program contains unsaturated fats from olive oil, walnuts, and sunflower seed butter. Nuts and seed butter are included daily 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 a small impact on calcium and phosphorus balance in people with type 2 diabetes. This plan provides an adequate intake of these minerals from coconut yogurt, tofu, oats, tahini, and whole grain products.
