Let’s be honest. No one gets enough fiber. We’re supposed to eat 22 grams a day. It’s a challenge. There are some clean, low carb fiber gummies that work at 5-6g per gummy. However, getting fiber from your food is better if you can manage it.

On the Dao Life Lunar Calendar, there are several days where supplementing fiber is a must, (Days 7 & 15). Then we have a few fiber break days. During these days, we back off the whole grains and fiber supplements. We let the digestive system rest, (Days 5, 9, 12, 25-26 & 28). On the other days, we focus on getting our fiber from food. We aim for at least 22-25g of fiber per day.

Here’s an example of a 7-day menu with adequate fiber while combining elements of the Mediterranean and Paleo diets. The following menu is an approximation and may require adjustments based on specific ingredient choices, caloric needs and portion sizes.

7-Day Menu

Day 1:

Breakfast:

• Scrambled eggs with spinach and tomatoes (250 calories, 3g fiber)
• Add 1 oz avocado (50 calories, 3g carbs, 1g protein, 4.5g fat, 2g fiber)

Lunch:

• Grilled chicken breast salad with mixed greens and olive oil vinaigrette (300 calories, 4g fiber)
• Add 1 oz sunflower seeds (165 calories, 6g carbs, 6g protein, 14g fat, 3g fiber)

Snack:

• Carrot and cucumber sticks with hummus (100 calories, 3g fiber)
• Add 1 oz almonds (164 calories, 6g carbs, 6g protein, 14g fat, 3.5g fiber)

Dinner:

• Baked salmon with roasted asparagus and quinoa (650 calories, 5g fiber)
• Add 1 tbsp olive oil (119 calories, 0g carbs, 0g protein, 14g fat, 0g fiber)

Total:

• Calories: 1,798
• Carbs: 47g – fiber 20.5g = 26.5g
• Protein: 79g
• Fat: 65.5g
• Fiber: 20.5g

Additional Snack:

• 1 medium banana (105 calories, 27g carbs, 1g protein, 0.5g fat, 3g fiber)
• 1 oz peanuts (160 calories, 5g carbs, 7g protein, 14g fat, 2g fiber)

Revised Total:

• Calories: 2,063
• Carbs: 79g – fiber 25.5g = 53.5g Total Carbs
• Protein: 87g
• Fat: 79g
• Fiber: 25.5g

Day 2:

Day 3:

Breakfast:

• Oatmeal with chia seeds, walnuts, and mixed berries (350 calories, 7g fiber)

Lunch:

• Turkey and avocado lettuce wraps (350 calories, 6g fiber)
• Add 1 tbsp olive oil (119 calories, 0g carbs, 0g protein, 14g fat, 0g fiber)

Snack:

• Celery sticks with guacamole (150 calories, 4g fiber)
• Add 1 oz almonds (164 calories, 6g carbs, 6g protein, 14g fat, 3.5g fiber)

Dinner:

• Roast chicken with sweet potato and broccoli (450 calories, 5g fiber)
• Add 1 tbsp olive oil (119 calories, 0g carbs, 0g protein, 14g fat, 0g fiber)

Total:

• Calories: 1,802
• Carbs: 59g – fiber 22.5g = 36.5g
• Protein: 79g
• Fat: 56g
• Fiber: 22.5g

Additional Snack:

• 1 medium banana (105 calories, 27g carbs, 1g protein, 0.5g fat, 3g fiber)
• 1 oz peanuts (160 calories, 5g carbs, 7g protein, 14g fat, 2g fiber)

Revised Total:

• Calories: 2,067
• Carbs: 91g – fiber 27.5g = 63.5g Total Carbs
• Protein: 87g
• Fat: 70.5g
• Fiber: 27.5g

Day 4:

Breakfast:

• Greek yogurt parfait with granola, honey, and mixed fruit (300 calories, 3g fiber)
• Add 1 tbsp chia seeds (58 calories, 5g carbs, 2g protein, 4g fat, 5g fiber)

Lunch:

• Mixed bean salad with olive oil and lemon dressing (400 calories, 7g fiber)
• Add 1 oz sunflower seeds (165 calories, 6g carbs, 6g protein, 14g fat, 3g fiber)

Snack:

• Sliced bell peppers with guacamole (150 calories, 4g fiber)
• Add 1 oz almonds (164 calories, 6g carbs, 6g protein, 14g fat, 3.5g fiber)

Dinner:

• Baked cod with quinoa and Brussels sprouts (450 calories, 5g fiber)
• Add 1 tbsp olive oil (119 calories, 0g carbs, 0g protein, 14g fat, 0g fiber)

Total macros:

• Calories: 1,806
• Carbs: 64g – fiber 22.5g = 41.5g
• Protein: 79g
• Fat: 64g
• Fiber: 22.5g

Additional Snack:

• 1 oz walnuts (185 calories, 4g carbs, 4g protein, 18g fat, 2g fiber)
• 1 medium orange (62 calories, 15g carbs, 1g protein, 0.2g fat, 3g fiber)

Revised Total:

• Calories: 2,053
• Carbs: 83g – fiber 27.5g = 55.5g Total Carbs
• Protein: 84g
• Fat: 82.2g
• Fiber: 27.5g

Day 5:

Breakfast:

• Scrambled eggs with mushrooms, onions, and bell peppers (250 calories, 3g fiber)
• Add 1 oz avocado (50 calories, 3g carbs, 1g protein, 4.5g fat, 2g fiber)

Lunch:

• Beef and vegetable stir-fry with coconut aminos (350 calories, 6g fiber)
• Add 1 oz sunflower seeds (165 calories, 6g carbs, 6g protein, 14g fat, 3g fiber)

Snack:

• Mixed nuts and dried fruits (200 calories, 3g fiber)
• Add 1 oz almonds (164 calories, 6g carbs, 6g protein, 14g fat, 3.5g fiber)

Dinner:

• Grilled lamb chops with a Mediterranean cucumber and tomato salad (500 calories, 6g fiber)
• Add 1 tbsp olive oil (119 calories, 0g carbs, 0g protein, 14g fat, 0g fiber)

Total:

• Calories: 1,798
• Carbs: 54g – fiber 23.5g = 30.5g
• Protein: 79g
• Fat: 64.5g
• Fiber: 23.5g

Additional Snack:

• 1 medium banana (105 calories, 27g carbs, 1g protein, 0.5g fat, 3g fiber)
• 1 oz peanuts (160 calories, 5g carbs, 7g protein, 14g fat, 2g fiber)

Revised Total:

• Calories: 2,063
• Carbs: 86g – fiber 28.5g = 57.5g Total Carbs
• Protein: 87g
• Fat: 79g
• Fiber: 28.5g

Day 6:

Breakfast:

• Smoothie with kale, banana, almond milk, and a scoop of protein powder (350 calories, 7g fiber)
• Add 1 tbsp chia seeds (58 calories, 5g carbs, 2g protein, 4g fat, 5g fiber)

Lunch:

• Mixed greens with grilled chicken, cherry tomatoes, and a balsamic vinaigrette (400 calories, 6g fiber)
• Add 1 oz sunflower seeds (165 calories, 6g carbs, 6g protein, 14g fat, 3g fiber)

Snack:

• Sliced cucumber with tzatziki sauce (150 calories, 3g fiber)
• Add 1 oz almonds (164 calories, 6g carbs, 6g protein, 14g fat, 3.5g fiber)

Dinner:

• Baked turkey burgers with a side of roasted butternut squash (400 calories, 6g fiber)
• Add 1 tbsp olive oil (119 calories, 0g carbs, 0g protein, 14g fat, 0g fiber)

Total:

• Calories: 1,806
• Carbs: 61g – fiber 27.5g = 33.5g
• Protein: 79g
• Fat: 63g
• Fiber: 27.5g

Additional Snack:

• 1 medium banana (105 calories, 27g carbs, 1g protein, 0.5g fat, 3g fiber)
• 1 oz peanuts (160 calories, 5g carbs, 7g protein, 14g fat, 2g fiber)

Revised Total:

• Calories: 2,071
• Carbs: 93g – fiber 32.5g = 60.5g Total Carbs
• Protein: 87g
• Fat: 77.5g
• Fiber: 32.5g

Day 7:

Breakfast:

• Scrambled eggs with smoked salmon, red onion, and capers (300 calories, 3g fiber)
• Add 1 oz avocado (50 calories, 3g carbs, 1g protein, 4.5g fat, 2g fiber)

Lunch:

• Pork tenderloin with sautéed spinach and garlic (350 calories, 4g fiber)
• Add 1 oz sunflower seeds (165 calories, 6g carbs, 6g protein, 14g fat, 3g fiber)

Snack:

• Sliced pear with brie cheese (200 calories, 3g fiber)
• Add 1 oz almonds (164 calories, 6g carbs, 6g protein, 14g fat, 3.5g fiber)

Dinner:

• Grilled chicken with a Mediterranean quinoa salad (450 calories, 5g fiber)
• Add 1 tbsp olive oil (119 calories, 0g carbs, 0g protein, 14g fat, 0g fiber)

Total:

• Calories: 1,798
• Carbs: 54g
• Protein: 79g
• Fat: 64.5g
• Fiber: 23.5g

Additional Snack:

• 1 medium banana (105 calories, 27g carbs, 1g protein, 0.5g fat, 3g fiber)
• 1 oz peanuts (160 calories, 5g carbs, 7g protein, 14g fat, 2g fiber)

Revised ALL DAY Total:

• Calories: 2,063
• Carbs: 86g – fiber 28.5g = 57g Total Carbs
• Protein: 87g
• Fat: 79g
• Fiber: 28.5g

Adjust portion sizes and ingredients as needed to fine-tune your nutritional goals.

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*AI Assist, but not very helpful. LOL.