How to Add Fiber to Your Meals

‍Breakfast

• Add 1-2 tablespoons of ground flaxseed or chia seed to rolled oats or Greek yogurt at breakfast
• Include high-fiber fruits such as blackberries, blueberries or kiwi
• Add non-starchy veggies like spinach, onion or bell pepper to your eggs

Lunch

• Prep a salad that includes a wide variety of non-starchy vegetables like mixed greens, cucumber, and bell peppers.
• Assemble a fiber-hearty grain bowl that includes quinoa, beans, nuts, and seeds
• Choose whole wheat bread that’s high in fiber, like Dave’s Killer Bread, or a sprouted grain bread like Ezekiel 4:9 bread

Dinner

• Explore new recipes for non-starchy veggies, like oven-roasted Brussel sprouts with sweet potato, and fill up half of your plate
• Leave the skin of the potato on to get its fiber
• Choose 100% whole grain or bean pasta; brown rice instead of white rice