30g Fiber/Day Plan
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Heart Health Fiber🥗 Non_veg, Egg_only, Veg🔥 2100 kcal💪 158g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Oats + chia + berries + flax (~8g fiber) | 60g + 15g + 100g + 10g | 380 | 18 | 55 | 12 |
| Lunch | Lentil soup + whole-grain bread + salad (~9g fiber) | 300ml + 2 slices + 150g | 480 | 25 | 65 | 14 |
| Snack | Apple + almonds + 1 pear (~4g fiber) | 1 + 25g + 1 | 320 | 8 | 45 | 14 |
| Dinner | Black bean bowl + brown rice + avocado + corn (~8g fiber) | 200g + 120g + 1/2 + 80g | 580 | 22 | 75 | 18 |
| Evening | Greek yogurt + raspberries + psyllium (~2g fiber) | 200g + 100g + 5g | 240 | 24 | 18 | 4 |
| Total | 2000 | 97 | 258 | 62 |
Increase fiber 5 g/week to avoid bloat,Hydrate 40+ ml/kg (fiber needs water),Aim 30+ plant species per week (Tim Spector / ZOE)
Why these macros matter
Hitting 158g of protein at 2100 kcal makes this an easy win for heart health fiber. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.