Easily Get 30g of Fiber in By Lunch! Just Follow this Menu

By Missi Holt | 10/2/2015 |

We all know it’s important to get enough fiber in our diets, but many of us feel it’s impossible to get the recommended 30g per day.

Here’s a delicious, easy menu that gets you more than 30g of fiber all by lunchtime:

Breakfast: Blackberry Banana Shake Total fiber content: 17.9g

1 cup Almond Milk (1 g)

1 medium banana (3g)

½ cup fresh blackberries (4.4g)

1 Tablespoon ground Chia seed (5.5g)

2 scoops Bio-Trust Low Carb vanilla cream protein powder (4g)

ice and extra water for desired consistency

Blend all ingredients in a blender or Magic Bullet

Snack: Fruit & Nuts Total fiber content: 8.75g

1 medium pear (6g)

¼ cup raw almonds (2.75g)

Lunch: Lemony Chickpea & Kale Salad Total fiber content: 15.8g

1 cup torn kale (2.6g)

½ cup raw broccoli florets (4g)

¼ cup chopped celery (2g)

2 dried dates (1.2g)

½ cup chickpeas (6g)

1-2 Tablespoons Spicy Lemon Vinaigrette (1 lemon, 1 T. honey, 2-3 T. olive oil, sea salt, black pepper, red pepper flakes to taste—blend well )

**Assemble all ingredients in a bowl. Toss well to combine.

>>>>Total Fiber Intake by Lunchtime a whopping 42.45g <<<<

Getting plenty of fiber from whole foods like fruits, vegetables, and legumes is super easy and provides a host of health benefits:

Weight loss and management: By increasing satiety and the feeling of fullness, fiber supports efforts to lose and maintain fat loss.
Healthy Digestive System: insoluble fiber helps decrease the risk of diverticulitis, hemorrhoids, and Irritable Bowel Syndrome (IBS) plus helps with regularity.
Stabilize blood sugar: Soluble fiber slows the body’s breakdown of carbohydrates and the absorption of sugar, helping to stabilize blood sugar.
Combat Many Health Risks: Risk of heart disease, heart attack, stroke, gall stones and kidney stones are decreased with adequate fiber intake.
Skin health: Soluble fiber acts like a sponge soaking up yeast and other toxins that might otherwise be excreted through the skin causing acne and rashes.