High-Fiber Diet Menus

Karen Frazier
strawberry smoothie

Switching to a high-fiber diet has numerous positive health effects. The average American diet is low in fiber, according to the MedlinePlus Medical Encyclopedia. Instead of the average of about 10 grams of fiber Americans eat each day, adults should eat about 20 to 35 grams. Following a high-fiber diet menu can help increase your fiber intake.

High-Fiber Menu

Many healthy foods are high in fiber. If you eat three meals and two snacks daily, each meal should have between seven and 10 grams of fiber each, while snacks should have about two to three grams each. To use these menu plans, choose one meal from breakfast, lunch, and dinner and two snacks each day.

If you need help downloading the printable menu, check out these helpful tips.

Breakfast

Choose one of the following five high-fiber breakfasts each morning to get your day off to a healthy start.

Foods Fiber (g) Calories Fat Carbohydrate Protein
Breakfast 1 1/4 cup steel cut oats (add water)
1 cup plain Greek yogurt (non-fat)
1/2 cup fresh blueberries
Coffee or tea
10 g 323 3 g 46 g 28 g
Breakfast 2 2 egg veggie scramble made with:
  • Non-fat cooking spray
  • 2 eggs
  • 2 cups raw spinach
  • 1/2 green pepper
  • 6 sliced shiitake mushrooms
  • 8 cherry tomatoes
Coffee or tea
7 g 208 10 g 22 g 12 g
Breakfast 3 Strawberry flax smoothie made with:
  • 1 cup frozen strawberries
  • 2 tablespoons flaxseeds
  • 1 cup almond milk or nonfat milk
Coffee or tea
10 g 329 2.7 g 37 g 12 g
Breakfast 4 Nutty granola made with:
  • 1/2 cup plain granola
  • 1/2 ounce almonds
  • 1/2 ounce pecans
  • 1/2 apple, chopped
1/2 cup nonfat milk or almond milk
Coffee or tea
9 g 420 9.5 g 58 g 10 g
Breakfast 5 2 eggs, scrambled
1 slice bacon
2 slices toast made from Ezekiel 4:9 bread
2 tablespoons reduced sugar strawberry preserves
1/2 grapefruit
Coffee or tea
9 g 440 12 g 41 g 34 g

Lunch

Choose one of the following five lunches each day.

Food Fiber Calories Fat Carbohydrates Protein
Lunch 1 Turkey avocado sandwich made with:
  • 2 slices Ezekiel 4:9 bread
  • 2 teaspoons Dijon mustard
  • 3 ounces deli turkey
  • 1/2 tomato, sliced
  • 1/2 avocado, sliced
1 orange
18 g 485 15 g 61 g 19 g
Lunch 2 1 steamed artichoke - leaves and heart
2 tablespoons low-fat ranch dressing
2 hard boiled eggs
1 apple
13 g 402 14 g 52 g 17 g
Lunch 3 Hummus and veggie pita made with:
  • 1/2 whole wheat pita
  • 4 tablespoons prepared hummus
  • 1/2 red pepper, sliced
  • 2 leaves kale, chopped
  • 5 cherry tomatoes, halved
1 banana
10 g 345 20 g 64 g 11 g
Lunch 4 Taco salad made with:
  • 2 cups romaine lettuce
  • 3 ounces lean ground beef with taco seasoning
  • 2 tablespoons salsa
  • 1/2 avocado, sliced
  • 1/4 cup kidney beans
  • 2 scallions, sliced
  • 2 tablespoons low-fat ranch dressing
14.5 g 448 24 g 31 g 33 g
Lunch 5 Stuffed baked potato made with:
  • 1 whole potato (skin and flesh)
  • 2 ounces broccoli, steamed
  • 1 ounce cheddar cheese
  • 2 tablespoons low-fat ranch dressing
  • 2 slices bacon, crumbled
1 pear
8 460 17 g 61 g 17 g

Dinner

Choose one of the following high-fiber dinners each day.

Food Fiber Calories Fat Carbohydrates Protein
Dinner 1 Salad made with:
  • 1 cup romaine lettuce
  • 1 cup spinach
  • 2 carrots, sliced
  • 10 cherry tomatoes, halved
  • Low-fat salad dressing
3 ounces grilled ribeye steak, trimmed
1/2 cup brown rice
6 spears of steamed asparagus
11 g 428 g 15 g 42 g 34 g
Dinner 2 Burrito made with:
  • 1 whole wheat tortilla
  • 1 ounce cheddar cheese
  • 1/2 cup mashed black beans
  • 2 tablespoons guacamole
  • 2 tablespoons salsa
1/2 cup corn sauteed with 1/2 chopped red pepper
12.5 g 488 17 g 73 g 22 g
Dinner 3 Quinoa salad made with:
  • 1/2 cup cooked quinoa
  • 1/2 chopped green pepper
  • 1/2 chopped yellow pepper
  • 1/2 chopped green pepper
  • 3 scallions
  • 2 stalks chopped celery
3 ounces grilled chicken breast
1 cup steamed broccoli
10 g 338 5 g 42 g 35 g
Dinner 4 Cesar salad made with:
  • 2 cups romaine lettuce
  • 2 tablespoons parmesan cheese
  • 2 tablespoons low-fat Cesar dressing
Spaghetti with meat sauce made with:
  • 1 cup whole wheat spaghetti
  • 1 cup tomato sauce
  • 3 ounces cooked Italian sausage
13 g 521 17.5 g 61 g 27 g
Dinner 5 3 ounces grilled salmon
1 cup wild rice
1 cup cooked green beans
Caperese salad made with:
  • 1 ounce fresh mozzarella
  • 1 whole tomato, sliced
  • 1/4 cup basil, chopped
  • 1 tablespoon pine nuts
9.5 g 490 16 g 48 g 40 g

Snacks

Choose one or two of the following high-fiber snacks daily.

Foods Fiber Calories Fat Carbohydrates Protein
Snack 1 2 tablespoons almond butter
2 stalks celery
1 mini box raisins
4 g 254 19 g 24 g 8 g
Snack 2 2 ounces almonds 7 g 326 28 g 12 g 12 g
Snack 3 10 baby carrots
4 tablespoons prepared hummus
5 g 160 10 g 16 g 5 g
Snack 4 7 reduced fat Triscuit crackers
1/2 avocado, sliced
11 g 260 15.5 g 31 g 6 g
Snack 5 Medium apple, sliced
1 tablespoon peanut butter
6.5 g 210 8 g 34 g 4 g
Snack 6 2 tablespoons chopped walnuts
1 cup blueberries
1/2 cup nonfat plain Greek yogurt
5 g 276 10 g 29 g 21 g
Snack 7 2 fat-free Fig Newtons 2 g 200 0 g 23 g 1 g
Snack 8 1/2 cup canned chili with beans 6 g 145 7 g 15 g 7 g
Snack 9 1 baked sweet potato 4 g 104 0 g 24 g 2.5 g
Snack 10 1 ounce sunflower seeds 3 g 165 14 g 6.8 g 5.5 g

Incorporating Fiber

While there are health benefits to eating fiber, if you incorporate large amounts too quickly, you are likely to experience gastrointestinal distress. The best way to prevent this is by slowly adding more fiber to your diet until you are eating the recommended amount. By adding fiber to your diet this way, you'll be on the road to better health.

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High-Fiber Diet Menus