Busy schedules and “on the go” lifestyles can make meal preparation feel like a chore. They can also make it challenging to reach the recommended amount of daily fiber. With some creative problem solving, laid back meal planning, and a well-stocked kitchen, a healthy-fiber filled meal or a week’s worth of fiber can be just a few moments away.
Breakfast of Champions
The first meal of the day is the perfect time to give your body a boost. In general, aim for at least 5 grams of fiber and 5 grams of protein at breakfast, and choose low fat, low sugar options. These seven breakfasts will set you up for the week, and then set you up for weeks to come.
- NuGo Fiber d’Lish bar spread with nut butter and topped with sliced bananas or sprinkled with raisins
- Breakfast parfait made with low fat yogurt, fresh fruit and NuGo Fiber d’Lish bar
- Cooked oatmeal with skim or soymilk, a sliced banana and NuGo Fiber d’Lish bar
- A cup of whole grain cereal topped with skim milk and a handful of blueberries
- Whole grain waffle topped with yogurt or applesauce and sliced fruit
- Whole wheat English muffin topped with a sliced hard-boiled egg and piece of cheese and/or Canadian bacon, and a glass of vegetable juice
- Whole-grain toast topped with a slice of melted cheese, and a cup of sliced fresh fruit
A Balanced Lunch
A balanced meal plan lends itself to fresh and wholesome foods that are high in fiber and nutrient dense. For each meal and snack:
Start with a fruit and vegetable
Vegetables: Short cut carrots, sliced peppers, cherry tomatoes, fresh greens, vegetable juice, vegetables in stir-fry
Fruits: Banana, apple, mixed berries, dried fruit such as raisins or apricots, mandarin oranges, sliced melon
Add a whole grain:
NuGo Fiber d’Lish Bar, Whole wheat bread, bagel, pita or wrap, whole wheat pasta, brown rice
Choose lean protein
Roasted turkey, canned tuna, beans/legumes, hummus, egg whites, hearty bean soup, tofu, sliced chicken breast, low fat milk and yogurt, slice of cheese or string cheese, cottage cheese
For example:
- Whole wheat pita bread and hummus served with a fresh green salad, a banana and low fat milk
- Whole wheat pasta made with marinara sauce and chopped vegetables, topped with grated Parmesan cheese and served with low fat milk or soymilk
- Roasted turkey and cheese on whole wheat bread topped with greens and tomatoes, served with short cut carrots and mixed berries
- “Super salad” made with fresh spinach and topped with mandarin oranges, dried cranberries, sliced almonds, a sprinkling of feta cheese, and low fat balsamic vinaigrette
- Bean soup or lentil soup served with whole grain crackers, low fat string cheese, and a piece of fresh fruit
Dinner on the Run
For many people, dinnertime is the most hectic time of day, making it difficult to prepare a meal. But, meals don’t have to be traditional to be healthful. By keeping a few key ingredients on-hand, dinner can round out the day in fifteen minutes or less. Also, choose a NuGo Fiber d’Lish bar in place of a sweet treat to round out your healthy meal.
- Turkey burgers or veggie burgers on whole wheat buns, served with baked “fries” and broccoli
- Whole wheat pasta and marinara sauce mixed with a bag of frozen vegetables
- Homemade whole wheat pizza prepared from frozen pizza dough and topped with marinara sauce, low-moisture part-skim cheese and an array of veggies
- Mixed vegetable omelet served with whole grain toast
- Quesadillas prepared with whole wheat tortillas, fat-free refried beans, a sprinkling of shredded cheese, and chopped fresh tomatoes. Serve with sliced peppers and a bowl of fruit
- Stir-fry shrimp, chicken or tofu with a bag of frozen vegetables and brown rice
- Grilled or broiled salmon served with wild rice and asparagus
For easy-to-prepare, fiber-filled meals, keep your pantry and freezer well-stocked with items such as these:
___Pre-cut vegetables and fruits
___Frozen veggies
___Marinara sauce
___Eggs
___Canned tuna or salmon
___Whole grain breads and cereals
___Whole wheat pasta and brown rice
___Whole wheat tortillas or wraps
___Canned beans
___ NuGo Fiber d’Lish Bars
Anne Marie Kuchera, MS, MA, RD, LPC is a registered dietitian, and both a licensed nutritionist and licensed professional counselor. She manages community-based obesity prevention and preventive health and wellness initiatives through Children’s Hospital of Pittsburgh of UPMC.