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High Fiber Diet Menu

Week 1

Breakfast
1/2 grapefruit
2/3 cup shredded wheat
1/2 cup 1% or skim milk
3 Tbsp. raisins
4 oz. orange juice

Lunch
3 oz. lean hamburger patty
Regular hamburger bun
Sliced lettuce and tomato
1 cup tossed green salad
2 Tbsp. reduced calorie dressing
1/2 cup mashed potatoes, mashed with 1 tsp. margarine

Dinner
4 oz. low sodium tomato juice
4 oz. broiled shrimp
1/2 cup cooked broccoli
1/3 cup white rice, cooked
1 cup cooked beets
1 tsp. margarine

Snacks or Dessert
1/2 cup plain low-fat or nonfat yogurt
1/2 cup fresh fruit salad

Week 2

Breakfast
4 oz. orange juice
2/3 cup Cream of Wheat
1/2 cup 1% or skim milk
1/2 English muffin
1 tsp. Jelly
1 cup honeydew melon cubes

Lunch
1/2 cup tuna canned in water
1 Tbsp. reduced-calorie mayonnaise
1/2 6-inch pita bread
1 cup spinach salad (spinach, mushrooms, onions)
2 Tbsp. reduced calorie dressing
1 cup 1% or skim milk
1 medium apple

Dinner
4 oz. low-sodium vegetable juice cocktail
Stir-Fried vegetables (in nonstick pan)
3 oz. broiled chicken, cut in pieces
1 cup raw broccoli, cut up
1/2 cup raw mushroom
1/2 cup raw onions
1/2 cup raw peppers
1/2 cup raw peapods
2 tsp. oil for frying
1/2 cup brown rice

Snacks or Dessert
1/2 cup plain low-fat or nonfat yogurt
1 tsp. maple syrup
3 graham crackersv 1/2 cup pineapple-grapefruit juice

Week 3

Breakfast
1 cup cooked oat bran (1/3 cup uncooked)
1/2 cup 1% or skim milk
3 Tbsp. raisins
1/2 bagel
1 tsp. margarine
4 oz. grapefruit juice

Lunch
Melted Cheese Sandwich (melt in oven or toaster oven)
2 slices whole wheat bread
2 oz. reduced fat cheddar cheese
Lettuce and Tomato
1 cup cooked zucchini
1 cup 1% or skim milk
1 cup mixed green salad
2 Tbsp. nonfat salad dressing

Dinner
4 oz. low sodium tomato juice
3 oz. broiled fish
1 cup mashed potatoes (1/2 cup 1% or skim milk, 1 tsp. margarine)
1 cup chopped raw onions and mushrooms sautéed with 2 tsp.

Snacks or Dessert
Baked Apple
4 oz. orange juice

Week 4

Breakfast
4 oz. orange juice
2 slices whole wheat toast
1 tsp. jelly
7 dried apricot halves

Lunch
1/2 cup low fat cottage cheese
1 cup mixed fruit salad
2 slice raisin bread
1 tsp margarine
Salad of 2 cups raw spinach; 1 cup raw mushrooms and onions; 2 Tbsp. reduced calorie dressing
1 cup 1% or skim milk

Dinner
1/2 cup low sodium tomato juice
3 oz. broiled sirloin
2/3 cup cooked green peas
1 cup cooked cauliflower
1 tsp. margarine
1 slice white bread

Snacks or Dessert
3/4 cup blueberries
1 cup plain low fat or nonfat yogurt
6 round crackers
1 cup raw celery, carrots, cucumbers, cut in pieces

Week 5

Breakfast
1 cup cooked brown rice (1/3 cup uncooked)
3 Tbsp. 1/2 cup 1% or skim milk
4 oz. grapefruit juice

Lunch
1 cup plain low-fat or nonfat yogurt with 1  cups strawberries (12 medium) cut in pieces
1 cup mixed green salad
2 Tbsp. reduced calorie dressing
1/2 English muffin
1 tsp. margarine

Dinner
4 oz. low-sodium tomato juice
4 oz. broiled chicken
2/3 cup cooked green peas with 1/2 cup cooked mushrooms
1/2 medium baked potato with skin
2 Tbsp. sour cream
1 cup cooked carrots
1 tsp. margarine

Snacks or Dessert
2- 1/2 cups air popcorn
1/2 cup fresh fruit salad
1/2 cup plain low-fat or nonfat yogurt
1 oz. low-fat cheese and 5 pieces of Melba toast

Week 6

Breakfast
3/4 cup 40% bran
 cup 1% or skim milk
1/2 banana, sliced
4 oz. orange juice

Lunch
Bean salad
1/3 cup kidney beans, cooked
1/2 cup green beans, cooked
1/2 cup wax beans, cooked
Vinegar and spices to taste

Tuna Sandwich
1/2-cup tuna, canned in water
Tomato slices
2 tsp. mayonnaise
Chopped onion and lettuce
1/2 6-inch pita bread

Dinner
Open-faced turkey sandwich
3 oz. Sliced turkey
2 slices whole wheat bread
2 Tbsp. gravy from drippings
1/4 cup baked beans in tomato sauce
1 cup cooked carrots
1/2 cup cooked spinach
1 tsp. margarine

Snacks or Dessert
3 dates, 1 serving of fruit
1/2 cup 1% or skim milk
1 medium apple (cut up with skin), 1 serving of fruit
1/2 cup plain low-fat or nonfat yogurt