Fiber-rich menus

Thrive on healthy foods at home – and on the go.

When you’re traveling, on the go, or simply pressed for time, you can use a hand planning a healthy, delicious day of fiber-rich eating. Use these menus as a guide to make your healthy eating habits even more healthy – and see how FiberChoice® is a delicious part of any day.

Try a new cereal. Dinner from the deli.
Supplement: 2 FiberChoice® tablets - 3 g

Breakfast
Kellogg's Frosted Mini-Wheats Bite Size Cereal (1 cup) – 5.7 g
Blueberries (1 cup) -
3.5 g

Lunch
Tuna Salad (1 cup) – 0 g Melba Toast (4 crackers) –
1.3 g
Peach, Pineapple, Pear, Grape, and Cherry Fruit Cocktail (1 cup) – 2.5 g

Snacks
Dried Apricots
(10 halves) – 2.6 g

Dinner
Light Meat Deli Roasted Chicken (3 oz) – 0 g
Instant Mashed Potatoes (1 cup) - 1.7 g
Asparagus (1 cup) – 2.9 g
Chocolate Cake from In Store Bakery (1 piece) – 1.8 g

Food on the fly!
Supplement: 2 FiberChoice® tablets - 3 g

Breakfast
English Muffin – 2 g

Lunch
Banana – 3.1 g
Reduced Sodium, Ready-to-Serve Minestrone Soup (1 cup) – 5.8 g

Snacks
Air-Popped Popcorn
(1 cup) – 1.2 g

Dinner
Chicken Nuggets (6 pieces) – 1 g
Baked Potato – 2.3 g
Boiled Spinach (1 cup) – 7 g
Red or Green Grapes (1 cup) – 1.4 g

A vegetarian menu.
Supplement: 2 FiberChoice® tablets - 3 g

Breakfast
Strawberries (1 cup) -
3.3 g
Hard, Plain, Granola Bar
– 1.5 g
Plain Low Fat Yogert
(8 oz) – 0 g

Lunch
Vegetarian Vegetable
Soup Prepared with Equal Volume Water
(1 cup) – 0.7 g
Wheat Crackers
(4 crackers) – 0.3 g

Snacks
Celery (1 cup) – 1.9 g
Smooth Peanut Butter
(1 tbsp) – 1 g

Dinner
Marinara Sauce (1 cup) -
4.5 g
Whole-Wheat Spaghetti (1 cup)
– 6.3 g
Cooked Broccoli (1 cup) – 5.1 g

Another vegetarian day.
Supplement: 2 FiberChoice® tablets - 3 g

Breakfast
Oat Bran Muffin – 2.6 g
Banana – 3.1 g

Lunch
Beans and Cheese Burrito
– 3.9 g
Tortilla Chips (1 oz) – 1.5 g
Salsa (1 tbsp) – 0.3 g

Snacks
Mixed Frozen Fruit Cup
(peach, cherry, raspberry,
grape, and boysenberry) –
4.8 g

Dinner
2 Large Fried Eggs – 0 g
Whole-Wheat Toast (1 slice)
– 2.3 g
Blueberries (1 cup) – 3.5 g
Frozen Fruit and Juice Bar –
0.8 g

Everything from a restaurant or takeout.
Supplement: 2 FiberChoice® tablets - 3 g

Breakfast
Pancake – 0.5 g
Pancake Syrup (1 tbsp) –
0 g
Cantaloupe (1 cup) – 1.4 g

Lunch
Pepperoni Pizza (1 slice) –
2.4 g

Snacks
Red or Green Grapes
(1 cup) - 1.4 g

Dinner
Hard Shell Taco with Beef,
Cheese, Lettuce – 6.7 g
Refried Beans (1 cup) –
12.9 g
Vanilla Frozen Yogurt
(1/2 cup) – 0 g

Oh so healthy!
Supplement: 2 FiberChoice® tablets - 3 g

Breakfast
Whole Wheat Toast - 2.3 g
Smooth Peanut Butter (1 Tbsp.) -
1 g
Orange - 3.1 g

Lunch
Chicken Noodle Soup with
Equal Volume Water (1
cup) – 0.5 g
Whole-Wheat Crackers (4 crackers) – 1.6 g
Raw Carrots (1 cup) –
3.1 g

Snacks
Kiwi – 2.3 g

Dinner
Smoked Salmon – 0 g
Brown, Long-Grain Rice (1 cup)
– 3.5 g
Yellow Corn (1 Ear) – 1.8 g
Angelfood Cake (1 piece) – 0.4 g
Strawberries (1 cup) – 3.3 g

Some traditional meals.
Supplement: 2 FiberChoice® tablets - 3 g

Breakfast
Raisin Bran (1 cup) –
5.2 g
1/2 Grapefruit - 2.0 g

Lunch
Frozen Entrée Macaroni
and Cheese – 3.1 g
Peach, Pineapple, Pear,
Grape, and Cherry Fruit
Cocktail (1 cup) - 2.4 g

Snacks
Banana Bread
(1 slice) - .7 g

Dinner
Steak (3 oz) - 0 g
Baked Potato – 4.4 g
Green Beans (1 cup) - 4 g
Apple Pie (1 slice) – 1.9 g

Source: USDA National Nutrient Database for Standard Reference, Release 24

Email a link

Send to Blogger

Send to WordPress

Share or Bookmark

Fiber-rich menus

Thrive on healthy foods at home – and on the go.