The Power of Fiber for a Stronger Heart — Nomadista Nutrition

Sample Heart-Healthy Meal Plan for Men

Here’s a sample meal plan designed to provide around 38 grams of fiber for men. 

Breakfast: Savory Smoked Salmon Avocado Toast

• 2 slices whole grain toast (Dave’s Killer Thin Sliced is great!) topped with ½ mashed avocado, 3 oz smoked salmon, and a sprinkle of chia seeds or flax seeds

• A side of mixed berries (raspberries, blackberries, or strawberries)
  Fiber Count: ~12 grams

Lunch: Plant Powered Lentil + Tofu Salad

• 1.5 cups lentil salad with diced cucumbers, cherry tomatoes, red onion, and a lemon-olive oil dressing + 4 oz firm tofu
  Fiber Count: ~7 grams 

Afternoon Snack: Hummus & Carrot Sticks + 1 Small Pear

Dinner: Lean Chicken & Veggie Stir-Fry 

• Stir-fry with 5 oz lean chicken breast, 2 cups mixed vegetables (broccoli, bell peppers, mushrooms, spinach), and ¾ cup quinoa or brown rice 

• Sauce: coconut aminos or low sodium teriyaki
  Fiber Count: ~9 grams 

Evening Snack: Greek Yogurt & Berries

As you can see, by making small adjustments to your diet—like adding more fiber-rich foods and focusing on soluble fiber—you can make a big difference for your heart.

This February, let’s take a step toward better heart health by prioritizing fiber. You don’t need to make drastic changes overnight, but with these small, actionable steps, you’ll be well on your way to a healthier heart for years to come.

What’s your favorite high-fiber food? Do you already incorporate it into your meals? Let me know in the comments!