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GabyBaby916
GabyBaby916 Posts: 385 Member
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I'm currently working on planning out my meals for hte next day or two and even with eating lots of spinach and zucchini, I'm not getting anywhere near the fiber count I'd like to see per day (approx 40-50g). I'm averaging around 20-25g.

What foods are you eating to get a higher fiber count?

My meals for today:
Breakfast:
Cottage cheese 1/2 cup
1 hard boiled egg
Crushed pineapple 1/4 cup

Mid morning:
Carrots, 3

Lunch
Carls Jr Low Carb Six Dollar Burger (burger wrapped in lettuce)

Afternoon Snack
Greek Yogurt, 1 cup
PB2, 2 Tbsp

Dinner:
Grilled steak, 6oz
Coconut oil (2 Tbsp)
Raw baby spinach, 3 cups
Zucchini noodles, 1.5 cup

Dessert
Medifast Brownie
Peanut Butter, 2 Tbsp

My totals are roughly (I'll have to check my food log, then edit after I finish typing):
Calories 1367
Carbs 69
Fiber 16
Protein 133
Fat 70


My macro goals are set for:
Calories: 1400
Carbs: 88 (25%)
Fat: 70 (45%)
Protein: 105 (30%)
Desired Fiber: 58g

Replies

  • Stubbula
    Stubbula Posts: 8
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    Most people will add in a fiber supplement or you can eat chia seeds
  • GabyBaby916
    GabyBaby916 Posts: 385 Member
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    Thanks!
    I always have chia on hand, so I'll start tossing in a couple of tablespoons to my cottage cheese, drinks, etc.
  • nikifm24
    nikifm24 Posts: 6
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    Chia seeds and hemp hearts!
  • GabyBaby916
    GabyBaby916 Posts: 385 Member
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    I've never heard of hemp hearts, but I will definitely look into it.
    I've been adding a pinch of psyllium husk powder in some of my foods also (which works VERY well).
  • witeowl
    witeowl Posts: 89
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    Why is your fiber goal so high? The recommendation is only 14g per 1000 calories. That means that even most men eating at maintenance only need 35 grams/day.

    reference: http://www.hsph.harvard.edu/nutritionsource/fiber-table/
  • GabyBaby916
    GabyBaby916 Posts: 385 Member
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    I take a high dose of iron on a daily basis (due to severe anemia) and combined with the low carb eating style, my normal fiber intake isn't working as well to keep things regular.
  • bacitracin
    bacitracin Posts: 921 Member
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    Maybe TMI, but I only need to #2 every 3 or 4 days. My body uses everything else I eat. There's nothing wrong with that. I'm still losing weight. I'll only really have to go after a carby meal. Almonds really get it going.

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