35g Fiber/Day Plan
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Oats + chia + berries + flax (~9g fiber) | 60g + 15g + 100g + 10g | 380 | 18 | 55 | 12 Lunch | Lentil soup + whole-grain bread + salad (~10g fiber) | 300ml + 2 slices + 150g | 480 | 25 | 65 | 14 Snack | Apple + almonds + 1 pear (~5g fiber) | 1 + 25g + 1 | 320 | 8 | 45 | 14 Dinner | Black bean bowl + brown rice + avocado + corn (~9g 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 165g of protein at 2200 kcal makes this an easy win for optimal microbiome. 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.