Following a high-fiber weight loss program can assist in weight reduction, contribute to coronary heart well being and shield in opposition to ailments like Kind-2 diabetes and sure sorts of most cancers. The day by day advisable consumption for fiber is 25–35 grams and the most effective sources embody complete meals reminiscent of fruits, greens, legumes (like black beans) and complete grains. Right here, 11 high-fiber recipes that comprise no less than 5 grams of fiber per serving and have 310 energy or much less.
1. STIR-FRIED CAULIFLOWER “RICE” BOWL | Nutracharm RECIPES
Diet (per serving): Energy: 277; Whole Fats: 11g; Saturated Fats: 2g; Monounsaturated Fats: 4g; Ldl cholesterol: 212mg; Sodium: 523mg; Carbohydrate: 33g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g
2. COFFEE-INFUSED OVERNIGHT PROATS | LOVE & ZEST
Diet (per serving): Energy: 293; Whole Fats: 7g; Saturated Fats: 1g; Monounsaturated Fats: 2g; Ldl cholesterol: 18mg; Sodium: 76mg; Carbohydrate: 36g; Dietary Fiber: 10g; Sugar: 4g; Protein: 21g
3. HIGH-FIBER CHICKEN AND BLACK BEAN ENCHILADAS | Nutracharm RECIPES
Diet (per serving): Energy: 309; Whole Fats: 7g; Saturated Fats: 3g; Monounsaturated Fats: 2g; Ldl cholesterol: 69mg; Sodium: 337mg; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 7g; Protein: 27g
4. PUMPKIN PIE OVERNIGHT OATMEAL | KIM’S CRAVINGS
Diet (per serving): Energy: 291; Whole Fats: 9g; Saturated Fats: 3g; Monounsaturated Fats: 1g; Ldl cholesterol: 15mg; Sodium: 102mg; Carbohydrate: 42g; Dietary Fiber: 9g; Sugar: 15g; Protein: 10g
5. REFRESHING KALE & PEAR SMOOTHIE | EATING BIRD FOOD
Diet (per serving): Energy: 228; Whole Fats: 0g; Saturated Fats: 0g; Monounsaturated Fats: 0g; Ldl cholesterol: 0mg; Sodium: 67mg; Carbohydrate: 56g; Dietary Fiber: 10g; Sugar: 26g; Protein: 6g
6. WHOLE-FOOD BREAKFAST BURRITOS | SIMPLY SISSOM
Diet (per serving): Energy: 297; Whole Fats: 12g; Saturated Fats: 4g; Monounsaturated Fats: 3g; Ldl cholesterol: 181mg; Sodium: 719mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 6g; Protein: 16g
7. VEGGIE BOWL WITH FARRO AND EGG | Nutracharm RECIPES
Diet (per serving): Energy: 298; Whole Fats: 1g; Saturated Fats: 1g; Monounsaturated Fats: 0g; Ldl cholesterol: 0mg; Sodium: 446mg; Carbohydrate: 58mg; Dietary Fiber: 10g; Sugar: 10g; Protein: 15g
8. SWEET POTATO BREAKFAST BURRITOS | CLEAN EATING
Diet (per serving): Energy: 226; Whole Fats: 9g; Saturated Fats: 3g; Monounsaturated Fats: 3g; Ldl cholesterol: 113mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 10g; Sugar: 7g; Protein: 13g
9. WHITE BEAN TURKEY CHILI | COOKING LIGHT
Diet (per serving): Energy: 281; Whole Fats: 5g; Saturated Fats: 1g; Monounsaturated Fats: 2g; Ldl cholesterol: 40mg; Sodium: 623mg; Carbohydrate: 34g; Dietary Fiber: 8g; Sugar: 3g; Protein: 26g
10. TOMATO & LENTIL SOUP | LOVE & ZEST
Diet (per serving): Energy: 235; Whole Fats: 4g; Saturated Fats: 0g; Monounsaturated Fats: 3g; Ldl cholesterol: 0mg; Sodium: 256mg; Carbohydrate: 38g; Dietary Fiber: 14g; Sugar: 10g; Protein: 12g
11. VERSATILE GRAIN BOWL | Nutracharm RECIPES
Diet (per serving): Energy: 206; Whole Fats: 7g; Saturated Fats: 3g; Monounsaturated Fats: 1g; Ldl cholesterol: 0mg; Sodium: 52mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 7g; Protein: 6g