Chicken or Beef for Dinner,
High Fiber Menu all Day
Sample Menu #1 Breakfast
3/4 cup Kashi Good Friends cereal
1/2 cup 1% milk
4 ounces Orange Juice
Lunch
2 slices whole wheat bread
3 ounces lean ham w/mayo, lettuce, tomato
1 raw carrot (4-5 sticks)
1 medium apple
Dinner
3 ounces lean roast beef
1 baked potato with skin
1/2 cup broccoli
salad: 1 cup mixed greens
2 tablespoons vinaigrette
Snack
6 ounce cup light yogurt
4 cups light microwave popcorn
Total Fiber 32g
Sample Menu #2 Breakfast grapefruit 1/2
oatmeal 3/4 cup
raisins 2 Tbsp
whole wheat toast 2 slices
margarine 2 tsp
jelly/jam 2 Tbsp
skim milk 1 cup
coffee 3/4 cup
Lunch vegetable soup 1 cup
lean hamburger patty 3 oz
multi-grain bun 1
tomato 2 slices
lettuce
baked beans 1/2 cup
medium apple 1
oatmeal cookie 1
skim milk 1 cup
Dinner garden salad:
lettuce 1 cup
cucumber 1/8 cup
tomato 1/2 med
bean sprouts 1/8 cup
salad dressing 2 Tbsp
broiled chicken 3 oz
brown rice 1/2 cup
broccoli withcheese sauce 1/2 cup
pumpernickel bread 1 slice
margarine 1 tsp
strawberries 1/2 cup
with plain low-fat yogurt 1/2 cup
skim milk 1 cup
Snack
bran muffin
margarine 1 tsp
orange juice 1/2 cup
Fiber 38 gm
Sample Menu #3 Breakfast 1 orange 1 egg (poached or egg substitute)
3/4 cup all-bran cereal 1 slice whole wheat bread (toasted)
1 teaspoon margarine or butter 1 cup skim milk or milk (2% fat)
10 whole, shelled, unsalted almonds (if tolerated)
Hot, non-caloric beverage
Lunch 1 cup barley vegetable soup 2 ounces sliced turkey breast
2 slices whole wheat bread
1 pear
1 cup skim milk or milk (2% fat) 2 teaspoons butter, margarine, or mayonnaise,
sliced lettuce and tomato for sandwich Dinner 1 cup tomato juice
3 ounces broiled halibut
1/2 cup dark whole buckwheat (kasha)
1/2 cup steamed broccoli
2 teaspoons oil and vinegar dressing
1 slice whole wheat bread
1 teaspoon margarine or butter
1/2 cup canned blackberries
3 tablespoons bran in 1 cup low-fat yogurt
Hot, non-caloric beverage
1/2 cup salad: romaine or Boston lettuce, sliced carrots, cucumbers, mushrooms, green pepper, celery Fiber 19.3 gm
Sample Menu #4 Breakfast 1/2 c All-Bran 10.2 grams of fiber
1/2 c milk
2 slices whole-wheat toast w/margarine 4.3
1 c strawberries 3.1
Lunch 2 slices whole-wheat bread 4.3
1 lettuce leaf 0.4
2 slices Swiss cheese
1 large peach 4.0
2 oatmeal cookies 2.1
Dinner 3 oz. beef
1 baked potato with skin 7.0
1 stalk broccoli 8.2
1 bowl lettuce 0.9
10 cherries 1.0
Fiber 45.5gm *Paul AA, Southgate DAT: McCance and Widdowson's Composition of Foods. London: Medical Research Council, 1978.
Sample Menu #5 Breakfast
1 cup bran cereal (9 g fiber) -OR- 1 medium bran muffin (5 g fiber)
1 large banana (4 g fiber)
Snack
1 oz almonds (3 g fiber)
Lunch
1 cup split pea soup (5 g fiber)
1 whole wheat roll (2 g fiber)
Snack
1 medium apple with skin (3 g fiber)
Dinner
1 cup salad (lettuce, carrots, tomato) (6 g fiber)
1 medium baked potato with grilled chicken, steamed broccoli, cheese and salsa (5 g fiber)
Dessert
1 cup sliced strawberries (3 g fiber)
Fiber 38gm
Sample Menu #6 Breakfast
1 cup cooked oatmeal
1 banana
1 cup skim milk
Lunch
1 cup low-fat (1 percent or lower) cottage cheese
1/2 cup peach halves
5 slices melba toast
1 small orange
1 cup raw broccoli and cauliflower
Sparkling water
Dinner
Grilled turkey burger
1/2 cup green beans
2 cups mixed salad greens
2 tablespoons low-fat salad dressing
1 cup skim milk
Snack
1 cup skim milk
9 animal crackers
Fiber 25gm
Sample Menu #7 Breakfast
2 whole-wheat pancakes, 4-inch diameter, topped with 3/4 cup blueberries
3/4 cup calcium-fortified orange juice
1 cup skim milk
Lunch
1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomato, 1/4 cup sliced cucumber, 1/4 cup crumbled feta cheese and 2 tablespoons reduced fat ranch dressing
1 kiwi
1 cup skim milk
Dinner
Oriental chicken
1 cup brown rice with 1 tablespoon chopped dried apricots
1 cup steamed broccoli
4 ounces red wine
Snack
3 graham cracker squares
1 cup low-fat frozen yogurt
Fiber 25gm
Sample Menu #8 Breakfast
Grapefruit juice (6 oz)
Oatmeal* (1 cup) with raisins* (2 tbsp.)
Whole grain toast* (2 slices) with margarine (2 tsp.) and jam (2 tsp.)
Milk (1 cup)
Coffee or tea
Lunch
Navy Bean soup* (1 cup) with whole wheat crackers* (4)
Charbroiled hamburger (3 oz) on a whole grain bun* (1) with, sliced tomato, onion, and lettuce
Fresh fruit salad* (1/2 cup)
Lemonade
Snack
Apple Bran muffin* (1)
Pear* (1 medium)
Coffee or tea
Dinner
Green garden salad (1 cup) with vinegar and oil dressing (1 tbsp.)
Grilled Chicken Breast (3 oz)
Herbed wild rice* (1/2 cup)
Steamed asparagus* (1/2 cup)Whole grain roll* (1) with margarine (1 tsp.)
Low fat frozen vanilla yogurt (1/2cup) topped with fresh raspberries*
Milk (1 cup)
Fiber 25gm
Sample Menu #9 Breakfast
1/2 c All-Bran
1/2 c milk
2 slices whole wheat toast w/ butter
1 c strawberries
Lunch
2 slices whole wheat bread
1 lettuce leaf
2 slices swiss cheese
1 large peach
2 oatmeal cookies
Dinner
3 oz. beef or chicken
1 baked potato with skin
1 stalk broccoli
1 bowl lettuce
10 cherries
Fiber 45.5 gm
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