1. Add Beans for More Fiber
Beans are a perfect meat substitute. Unlike meat which has no fiber, beans are one of the best fiber foods around. If you want to enjoy meat and a high fiber diet, try meals and dishes that combine the two.
One way to do this is to choose classic recipes with both meat and beans and do some rearranging. Reduce the amount of meat called for in the recipe and add beans or lentils to make up the difference. Or, simply add more beans than stated. With this approach, you reduce the amount of higher-fat meat and boost the fiber content in each serving.
For example, if a chili recipe calls for roughly two pounds of beef, two pounds tomatoes and two cans of beans, substitute one lb. of beef with one more can of beans. Each serving will jump from about seven to 10g of fiber.
Other dishes to try include ham and bean soup, minestrone soup with meat, and sausage and bean stew. For even more beans per serving, add highly flavored meat like bacon and sausage in very small amounts to a pot of beans. Mexican dishes also work well. Order tacos, burritos, quesadillas and nachos with extra beans and less meat.
2. Don't Make a Fiber-Free Sandwich
Don't miss the chance to add high fiber options to your favorite deli sandwich. There are lots of ways to boost the fiber content of the common meat and bread sandwich. The easiest is to replace good old white bread with whole wheat bread. You'll get 6 or more additional grams of fiber with each sandwich.
Next, add vegetables to your meat sandwich for even more fiber. Try dark green lettuce, spinach or other leafy greens, tomatoes, bell peppers and sprouts. Delis and sandwich shops where you can custom order vegetables on your sandwich makes this easy.
Condiments like ketchup, mayo, mustard and relish don't contain much fiber. Instead, substitute a bean spread like hummus or mashed avocado and you'll squeeze even more fiber into your sandwich.
3. Steak Salad Anyone?
If a plain vegetable salad isn't your thing, use pieces of steak or chicken to add flavor. Now you've got a high fiber, one dish meal. Start by creating a salad with dark leafy greens and high fiber vegetables like peppers, carrots, cabbage, asparagus, sprouts, cauliflower and broccoli. Then add a few slices of meat and your favorite dressing. Use less meat than you normally eat as a standalone dish to keep the fiber-free calories to a minimum.
4. Spice Up High Fiber Side Dishes
Vegetable side dishes might be great for your fiber intake but if they are bland and cold you won't eat as much or serve them as often as you should. Give your vegetables a flavorful boost by adding small amounts of meat. Almost any vegetable can be lightly steamed with pieces of cooked bacon for a quick and flavorful side dish. Try other meats in small quantities like pancetta, sausage and ham, too. You'll be asking for a second helping of cooked spinach before you know it.
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