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List a Menu for a High Fiber, Low-Fat Diet

author image Alia Butler
Alia Butler holds a Master of Social Work from Washington University, St. Louis, concentrating in mental health, and a Master of Arts in social-organizational psychology from Columbia University. Currently, Butler is a freelance writer, penning articles focusing on mental health, healthy living and issues surrounding work-life balance. She is the principle/owner of ALIA Living, LLC, providing residential interior design services, professional organizing and life coaching.
List a Menu for a High Fiber, Low-Fat Diet
A toasted whole grain sandwich. Photo Credit gorkemdemir/iStock/Getty Images


Eating a high fiber diet that is low in fat can help you maintain your overall health. Fiber-rich foods are naturally low in fat and contain cancer-fighting and heart healthy properties. While a low fat diet is good, it is important that you do not dismiss all fats, however. Eat some foods containing unsaturated fats because they are necessary for an overall healthy diet.


Eat a breakfast that contains one cup of oatmeal or a serving of whole-grain cereal. Oatmeal will provide you with about 4 grams of fiber; it is recommended that you eat at least 5 grams of fiber for breakfast. To get a least one more gram of fiber in your breakfast you should add blueberries, raspberries or blackberries to your oatmeal or cereal. Berries are all high in fiber and low in fat.

Use dairy milk that is low fat or no fat or use soymilk. Let the fruit sweeten the oatmeal rather than adding sugar. Drink water, black coffee or unsweetened tea with your breakfast. These will provide you with no fat and low calorie options. If you want to drink juice with your breakfast, choose one that does not contain added sugar and limit the amount you drink to one 8-ounce glass.


A snack can and should be eaten once or twice a day to help keep hunger at bay and ward off fatigue, notes KidsHealth. Your daily snack should include a cup of fruit, a handful of nuts, such as almonds, low fat popcorn or baby carrots and 1 tablespoon of hummus. Each of these options will be low in unhealthy fat, high in fiber, or both.


Your lunch should contain whole grains in the form of breads, pastas or rice. These are all low-fat sources of fiber. Lunch should include a protein source that is low in fat. Some examples include tofu, beans, nuts, peanut butter or fish.

A lunch menu could contain a bean burrito on a whole grain wrap, whole grain pasta with marinara sauce and vegetables or banana sandwich on whole grain bread. You should also eat a serving or fruit and vegetables with every lunch to increase the fiber content. Drink water with your lunch, because it will help digestion.


Your dinner should be smaller than what you are generally used to eating because you should have filled up on fiber-rich foods throughout the day thereby making yourself less hungry. Stick to whole grain pasta dishes that contain low fat meats or soy products. Try eating black bean burgers on a whole wheat bun. Make lentil soup and eat it for dinner regularly; it can be pre-made and frozen for future use.

With your dinner eat a variety of fruits and vegetables. Avoid cooking your vegetables in high fat products such as butter or bacon grease. Instead, cook them with a little olive oil and season them with salt and pepper. This will help maintain your low fat diet. Do not use high-fat salad dressings if you choose to eat salad.

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