Easy 20g+ Fiber Meals from a Dietitian
By Kristin Neusel, MS, RD, LD, CDCES
These statements are entirely thoughts of the author and not claims made by the company. The Author was compensated to create this article.
Let's not overcomplicate hitting those fiber goals! General guidelines recommend 25-38 grams of fiber a day, depending on age and gender. Talk to your doctor about what’s right for you.
Breakfast Bagel Sandwich
- Egg + avocado breakfast bagel
- Hero Classic Plain Bagel: 21g fiber
- ½ avocado: 7g fiber
- Egg: 0g fiber
- Total: 28g fiber
Turkey Sandwich Lunch
- Turkey, lettuce, tomato, onion, cheese
- 2 slices Hero Seeded Bread: 24g fiber
- Veggies (lettuce, tomato, onion): 3g fiber
- Cheese: 0g fiber
- Total: 27g fiber
Pasta Night Upgrade
- Hero Noodles Penne with marinara + veggies
- Hero Noodles Penne (1 serving, 2 oz): 32g fiber
- Marinara + veggies (pick your favorites!): ~3–5g fiber
- Total: ~35-37g fiber
Burger Night Upgrade
- Bison burger with sweet potato fries
- Hero Classic Burger Bun: 22g fiber
- Lettuce, tomato, onion: 3g fiber
- Bison: 0g fiber
- Sweet potato fries: 4g fiber
- Total: 29g fiber
Wrap Night (Tortilla Swap)
- Chicken or veggie wrap
- Hero Flour Tortilla: 16g fiber
- Beans or veggies: ~5–7g fiber
- Chicken: 0g fiber
- Sauce: 0g fiber
- Total: ~21–23g fiber
The Takeaway?
Make meal prep (and hitting those fiber goals) easy by following these 3 steps:
- Swap your base:
- Bagels
- Bread
- Pasta
- Tortillas
- Buns
- Add in plants
- Build balanced meals.
Need more inspo? Check out Hero Bread's recipes for easy weeknight dinners and meals that up your fiber.
Related Posts:
- Everything You Wanted to Know About Fiber, but Were Too Scared to Ask
- Bread, Fiber, and Blood Sugar: What Dietitians Want You to Know
- Gut Health & Diabetes: How Fiber Supports Blood Sugar Balance
- High Protein Breakfasts without Eggs
- 5 Processed Foods Recommended by a Dietitian
*All figures listed are per serving. Not a low calorie food. See nutrition facts on each product page.
