Fiber has a number of health benefits, one of which is helping you lose weight. According to the Harvard School of Public Health, adults should consume at least 20 g of fiber a day, and the more you eat, the better. High-fiber meals will contain significant amount of fruits, vegetables, whole grains and beans. High-fiber meals allow you to feel fuller on fewer calories, which can help you reach your weight loss goals.
Fruit and Oatmeal
Eat breakfast made from 1 cup of cooked oatmeal with added berries. Prepare the oatmeal with water instead of milk -- this will help reduce the amount of calories. Also, avoid adding sugar. Eating oatmeal and fruit together will provide you with a significant amount of fiber with a limited amount of calories.
For a breakfast side dish packed with energy, eat a handful of high-fiber nuts including almonds, pecans or pistachios. Nuts can promote weight loss when consumed in moderation.
Quinoa and Beans
Quinoa is commonly considered a grain, but is actually a seed that descends from green leafy vegetables, says The World's Healthiest Foods website. It is often used as a replacement for rice and pasta. Quinoa contains high amounts of fiber and protein, but does not contain high amounts of calories. Cover your quinoa with a mixture of cooked beans such as black beans, kidney beans and pinto beans. Use spices and herbs like chili pepper, black pepper, garlic or basil to add flavor to the beans while you are cooking them. Chop up some red, yellow and orange peppers, along with a little bit of onion, to add some additional nutritious value, fiber and color to the dish.
Serve this main dish with a side salad of sliced raw fruits. Mix together bananas, blackberries, raspberries, strawberries, oranges, kiwi or any of your favorite fruits.
Whole Grain Sandwich
Make a sandwich on two slices of whole grain bread. Read the labels when buying whole grain breads. Some may claim to have whole grains, but often it is not the main ingredient. Look for the first ingredient on the label to read whole grains or oats. Whole grains are an important source of fiber.
Layer your sandwich with vegetables such as tomatoes, spinach and cucumbers. Avoid adding high-fat and high-calorie condiments to your sandwich, such as mayonnaise or sandwich spread. Use low calorie options like mustard instead. If you want to add meat to your sandwich, pick a lean meat such as grilled chicken breast, tuna or turkey breast.
Serve yourself a cupful of berries with low-fat or non-fat yogurt alongside your sandwich rather than unhealthy items such as chips.
Noodles
Pasta dishes can be satisfying, but it is important to avoid using refined grain such as white pastas. Instead, use pastas that are made with whole grains. Cook sliced tomatoes with onions, spinach, asparagus and squash together in a frying pan and let them cook down to your desired taste. The spinach will cook the quickest, so put it on last. Flavor these vegetables as they cook down with spices such as basil, chili pepper and garlic.
Add as many vegetables as you want because vegetables are low in calories and high in fiber. Serve the sauteed vegetables over the pasta. You will not need any additional sauce because the cooked tomatoes will provide you with enough flavoring.
Kale Salad
Kale is a green leafy vegetable that contains unusually high amounts of fiber and other nutrients when compared with other vegetables. This high fiber can contribute to weight loss, reports the Discovery Health website. Sprinkle the leafy greens of the kale, and any other vegetables you like, with pine nuts and dried cranberries. Mix it all together in a bowl and add either your favorite low calorie dressing or just the juice squeezed from a fresh lemon.
Eat a baked sweet potato as a side dish to this salad. Sweet potatoes are considered super foods because they are low in calories and dense with nutrients. Avoid flavoring your sweet potato with butter or sugar. If you feel the need for a little extra flavor, try bite-sized pieces of apples sprinkled with cinnamon.
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