High Fiber Meal and Snack Ideas

by Maria on February 5, 2013

Apple with Chia Seeds

In case you didn’t know, fiber is super great! So super great that you should probably go out and get a BFF necklace and give half to fiber and keep half for yourself. Over the years fiber has been my secret weapon for losing weight and sustaining weight loss. This is a list of meal and snack ideas that help me get more fiber into my diet.

Most of these suggestions are also high in protein. Fiber and protein are a great team and will help you stay full longer and keep your cravings at bay.


Most of these breakfast ideas are between 300-350 calories

  • Overnight Oatmeal, I do not even like oatmeal, but this is a unique flavor and texture that I actually find myself looking forward to in the morning.
  • Regular oatmeal (prepared with almond milk or skim milk) with a half of a banana  sliced on it and 8 crushed almonds on top, drizzle of honey if desired
  • Regular oatmeal (prepared with almond milk or skim milk) with a tablespoon of chia seeds, 1/2 an apple diced and sprinkled with cinnamon.
  • 2-3 eggs scrambled on a wheat tortilla or piece of high quality whole wheat bread with 2 tbsp of salsa.
  • If I am in a rush I keep Quaker Oatmeal Squares Cereal around. It is tasty and with a cup of milk it  is a good source of fiber and protein.
  • If I do not have a high fiber/protein cereal around and I am in a hurry. I dip a banana in peanut butter and then in chia seeds.  I use 1 tbsp peanut butter and 1 1/2 tbsp chia seeds.


Most of these snacks are right around 150 calories. I choose to avoid prepackaged bars and things of that nature, because they usually leave me wanting to eat another one, but if those work for you there are a few that have high fiber and decent protein; ex: Fiber One bars, Kashi Go Lean nut and fruit bars, and I saw a new one by Natures Valley but can’t remember the name. I think protein bars are nasty, but I keep one in my purse and in a bind I will eat half of it (150 calories) as a snack. I never have to stop myself from eating the whole thing. :)

  • Low-fat cheese stick and small apple of choice
  • 1 large grapefruit and 8-9 almonds
  • Yogurt of choice and 1 cup of frozen or fresh raspberries
  • 1 hard boiled egg and 12 baby carrots
  • 1 banana dipped in 1 1/2 tbsp of chia seeds
  • 1 small apple sliced and sprinkled with 1 1/2 tbsp chia seeds
  • 1 orange and 50 calories of greek yogurt (1/3 of the package of the brand I buy)
  • 1/2 cup low-fat yogurt 1/3 cup low-fat cottage cheese with fresh strawberries sliced in it
  • 1 slice of high quality whole wheat bread, (one that has at least 4 grams of fiber per slice) with a very thin layer of peanut butter spread on top
  • 1/2 cup of my favorite trail mix.  recipe: 3 cups oatmeal squares cereal, 1 cup nuts of choice (I like almonds and walnuts) 2/3 cup craisens. (you can add a few m&ms or chocolate chips if you dare, but those just make me want more chocolate so I leave them out.) Mix everything together and put a scant 1/2 cup in snack size Ziploc bags and store in freezer until you need them.
  • Spinach smoothie- 1/2 banana, big spoon of greek yogurt. 1/3 cup orange juice and lots of spinach. Can add ice if you like.


Most of these are around 300-350 calories

  • Lean meat sandwich with LOTS of veggies on a whole wheat tortilla or good bread that is high in fiber and protein. Drizzle with a tiny bit of evoo and red wine vinegar, oregano and salt and pepper.
  • Soups that are high in fiber and protein like Turkey Lentil Soup, Minestrone soup (easy on the noodles,) Chili made with lean meat.
  • Salads with vinaigrette dressings. Make sure the salad has a fiber source (not just the lettuce and veggies) black beans, garbanzo beans, white beans, whatever suites you. Also try to have a protein source, chicken, tuna, or sliced eggs are easy to keep around and have handy. If you season the chicken when you are cooking it, the salad will be more flavorful and require less dressing. I like to make my own black beans and navy beans so I can add onion and garlic to give them more flavor depth.
  • Egg salad made with Avocado. I make this type of sandwich open faced or put it in lettuce wraps.
  • Cheese and meat roll-ups. Take a slice of lean turkey or ham, stack a piece of your favorite cheese on that and then using a pickle at one end roll up. Dip in Mustard if you desire. You can usually have three for around 350 calories. For a low cal fiber option to add to these, mostly protein packed lunch eat a cup or more of sliced cucumber or tomatoes.
  • Bean burrito, Pinto or black beans in a whole wheat tortilla with a little cheese and 2 tbsp of salsa
  • Chicken wrap, chicken meat with veggies wrapped in a whole wheat tortilla, can add a little cheese and honey mustard if desired
  • Broil a little cheese onto a whole wheat tortilla and add a little avocado, chicken and salsa, roll it up and….mmm, mmmm, mmmm


These vary from about 400-600 calories. These are things my whole family will eat because I refuse to make two dinners.

  • Lentil Tacos If you go easy on cheese and use corn tortillas you can eat 2 or 3
  • Any kind of stir fry over quinoa (cook quinoa in Chicken broth or stock to add more flavor)
  • Asian Chicken Stir fry with a cup of black beans stirred in, served over brown rice
  • Soups like the ones mentioned in the Lunch section (see above)
  • Veggie Lasagna with a large green salad (slice hard boiled eggs in the salad for a little more protein)
  • Nachos on a few multi grain chips with lots of chicken and black beans or lentils and lots of veggies, easy on the cheese.
  • Shrimp and veggie skewers over brown rice or quinoa
  • Pork Chops with Black Bean Salsa, easy on the sour cream :)
  • Your favorite baked chicken with a sweet potato and steamed veggies
  • Egg Casserole with good whole wheat toast and strawberries (because my kids love breakfast for dinner)
  • Small baked potato with a cup of chili, a little cheese, broccoli or your other favorite potato bar toppings.
  • BBQ Chicken Black Bean Salad
  • Baked Chicken Taquitos

Fast food Choices:

I try hard not to eat out, but with small children and the amount of running around we do, it happens. I have found a handful of choices that aren’t to bad in a bind.

  • Wendy’s chili
  • McDonald’s grilled chicken wrap w/out sauce or cheese. If you ask really nice they will wrap it in lettuce for you instead of a tortilla.
  • Bean burrito at Taco Bell, no cheese
  • Subway Sandwich on wheat bread, Turkey or Ham with lots of veggies and a drizzle of oil and vinegar

Emergency: “I am going to die if I don’t eat a little something before bed”

I only use these in major emergency situations, I try really hard to only drink water after dinner. I have to be really careful about what I choose, because most foods just trigger me to want more and more. I have found these to be successful options for me.

  • 1 cup of veggies drizzled with a tsp of vinaigrette
  • Club soda with lots of ice and a little Crystal Light Powder mixed in. I just sip it until the urge to shove food in my face leaves. :)
  • 1/2 cup frozen raspberries

Chia seeds in teethWARNING: Eating Chia Seeds on your apple or banana will result in this kind of smile. Make sure you are in the comforts of your own home where you can get to your toothbrush STAT!

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