11 High-Fiber Recipes Under 310 Calories


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Following a high-fiber diet can aid in weight loss, contribute to heart health and protect against diseases like Type-2 diabetes and certain types of cancer. The daily recommended intake for fiber is 25–35 grams and the best sources include whole foods such as fruits, vegetables, legumes (like black beans) and whole grains. Here, 11 high-fiber recipes that contain at least five grams of.

These healthy stew recipes have it all. They’re top-rated favorites. They’re easy to prep. And they’re all under 300 calories. Simply add your ingredients to the slow cooker in the morning, and come home to so much deliciousness!

Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. In the daily quest to meet all of our recommended dietary intake goals, it can be easy to get lost counting calories, worrying about sodium counts, 11 High-Fiber. Here are 11 recipes, all under 300 calories, that you can make for dinner tonight.

1 / 11. Vegetable Salad With Tuna. This salad combines the goodness of vegetables and tuna for a satisfying salad. Get the recipe to make a vegetable salad with tuna. 2 / 11.

Each serving has just 121 calories, 26 grams of carbs, 3 grams of fiber, 4 grams of protein — and no fat. A typical serving of chips provides 25 percent more calories (157 calories), 10 grams of fat, 15 grams of carbohydrates, just 1 gram of fiber and 2 grams of protein, according to the USDA. If you’re still unsure what a low-calorie lunch should look like, check out these 11 easy lunches that are each under 300 calories. You’ll definitely see that eating within calorie restrictions actually isn’t all that restrictive. You still get a lot of delicious food.

Following a high-fiber diet help with weight loss, heart health and protecting against diseases.The daily recommended intake for fiber is 25–35 grams and the best sources include whole foods such as fruits, vegetables, beans and whole grains.These high-fiber lunches contain at least 7 grams of fiber per serving and under 350 calories. 7 of 11 Grilled Goat Cheese Sandwiches with Fig and Honey 8 of 11 Ham and Cheese Toasted Sandwich 9 of 11 Chicken and Roast Beef Muffulettas 10 of 11 Smoked Mozzarella, Spinach, and Pepper Omelet Sandwich Recipes Under 300 Calories. These 10 grain bowls make for an effortless high-fiber lunch. More filling than a salad, these veggie-packed meals will fuel you until dinnertime. Layers of ingredients mean that not only is your lunch never boring, but it’s also high in nutrients.

1. CHICKEN & BROWN RICE BOWL | MYFITNESSPAL’S RECIPES Nutrition (per serving): Calories: 388; Total. Getting enough fiber in your diet is key for aiding weight loss, boosting heart health and protecting against diseases like Type-2 diabetes. The daily recommended intake for fiber is 25–35 grams from sources such as fruits, vegetables, legumes and whole grains.

These delicious breakfast recipes will help you start your day with at least 10 grams of filling fiber for under 420 calories.

List of related literature:

Five hundred calories of black beans, rice, and some salad with a chunk of avocado will fill you quite nicely, while it can take more than twice the caloric quantity of fiber-deficient edibles to reach satisfaction.

“The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness” by Lani Muelrath, Neal Barnard
from The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness
by Lani Muelrath, Neal Barnard
BenBella Books, Incorporated, 2017

A cup of plain pasta or potato ranges from 180 to 200 calories, but when there’s a sauce or other source of fat, that can easily double.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
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Waterbury Publishers, Incorporated, 2019

1 (12-oz.) container low-sodium organic vegetable broth 2 oz. unsweetened shredded coconut 1 oz. unsalted peanuts 1 (4-oz.) can all-natural tomato sauce, no salt or sugar added 2 whole-grain tortilla wraps

“You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!” by Ilana Muhlstein
from You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!
by Ilana Muhlstein
Galvanized Media, 2020

Four simple additions, and already you’re up to 15 grams dietary fiber.

“Nutrition For Dummies” by Carol Ann Rinzler
from Nutrition For Dummies
by Carol Ann Rinzler
Wiley, 2011

One of the awesomethings about flaxseed meal is that it’s almost all fiber, too!

“Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out” by Cristina Curp
from Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out
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Another choice is foods rich in fiber, which provides bulk and texture with no digestible calories.

“The Future of Aging: Pathways to Human Life Extension” by Gregory M. Fahy, Michael West, L. Steven Coles, Stephen B. Harris
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Springer Netherlands, 2010

For example: 1 egg (protein) with oatmeal (carbohydrate) sweetened with a teaspoon of almond butter (good fat), toast with extra-virgin olive oil drizzled on it, and ground flaxseed sprinkled on a sweet potato.

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
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by Ben Lerner
Thomas Nelson, 2007

But when you add the pine nuts and cheese, the calories tend to creep up: 120 per 2 tablespoons.

“From Junk Food to Joy Food: All the Foods You Love to Eat......Only Better” by Joy Bauer
from From Junk Food to Joy Food: All the Foods You Love to Eat……Only Better
by Joy Bauer
Hay House, 2016

Make a low-FODMAP hummus by soaking 1 cup (160 g) of raw macadamia nuts in water for 24 hours, then drain and rinse.

“The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence” by Leanne Vogel
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Granola-Topped Cheese: Top ½ cup ricotta or cottage cheese (not low fat) with a mixture of 1 tablespoon chopped walnuts and 2 tablespoons flaxseed meal.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
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Atria Books, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • This is yummy, I can eat this every day…omg! love this, just afraid I might not get a good result eating it all the time lol.
    Thanks for sharing, like your video

  • Which of these 22 high fiber foods do you eat the most?
    For the full list, check out the blog post:  https://www.liveleantv.com/protein-fiber-keeping-you-young-and-lean/

  • Dr. Mona, this is a subject I have searching for. I guess there is no money weight gain diets. We have been PBWF for 2 years. I am a good weight, and it’s turned my life around. But my wife who has a very fast metabolism, is 95 lbs and 5′ 4″ and has always complained about being bony. Both sides of our family are light framed. When I see you went from 115 to 128, the task of getting my wife to a healthy weight seems enormous. Our GP says nothing is wrong when she gets weighed. What do you suggest? She is losing hope in the vegan lifestyle because she has lost weight when she could never really afford to.

  • I love that you made this video. Im struggling with being underweight as a vegan and its something ive felt really isolated about. Its made me feel like everyone who says being vegan makes you malnourished is right. It feels good to hear that there is a way ❤️

  • Asians loveeee Rice and that’s why it’s the hardest part when you have to cut it out of the diet for health purposes. As an Indian I don’t think there has been more than two days straight where I didn’t consume rice.

  • I have a question, does this help with VERY skinny Insecure pre teens? Oh can you do one for people that have certain allergies like peanut, tree nuts, eggs etc.

  • It’s impossible for the calories shown to be this low in these recipes. 400-ish is my guess. The video just ridiculously toned down the calories.

  • Like this I found best natural method for weight gain.I think is helpful for others.

  • Swear the easiest way is to blend the fruits, berries and some veggies into a smoothie, buuut I don’t know if that’s too much fiber in one smoothie ugh the struggle

  • I’m underweight I’m trying to gain healthy weight but it’s very difficult because I’m allergic to manufactured,dairy,and canned products and I can’t eat meats and gluten…
    What would you recommand for me?new subscriber

  • This video was perfect for me! Thank you! All around great content. I do have one question. I am not underweight anymore but I’m still trying to gain more weight. My question is: should I stop working out to give my body time to gain weight?

  • Honestly, I feel that all this valuable information given would be as if you were going to see a specialist on nutrition where we have to $$$ the big bucks. And this channel is freaking free!!! Only subscription, of course. Thank you thank you thank you.

    Ps. Why don’t you eat beans?

  • I had a year of bad acid reflux that i had to change and limit my diet, and my reflux was reduced so did my appetite. I got so used eating small portions that i could no longer eat anything more and I’ve lost ton of weight. And I’m having trouble gaining weight and the comment from other people doesn’t help at all. Im so frustrated and tired

  • This video has good advice, but I’m not sure about the best diet plan that I need to use, only because I have never taken any. Anyone tried using the Custokebon Secrets? I’ve heard some people mention awesome things about Custokebon Secrets.

  • I’d love to see a video on why you guys don’t like beans. You’ve touched on it a little in the past and I know it’s against the paleo diet. But they have always been known as a health food. They come from the ground and are loaded with protein & fiber. So it’s hard to think of them as unhealthy. I just figure the reason people will feel bloated from them is either cause of the fiber or they are just allergic to them. But yes, a video explaining why beans are bad would be great since I’ve always been a bean eater. Thanks so much.

  • I had watched how carbohydrate food were connected to weight gain as well as generally to stay away from carbohydrates, even so had under no circumstances considered using them to trim inches away. The primary idea behind the 4 cycle fat loss method is to really train your system to get rid of fat for energy rather than carbohydrates. It’s built around the latest scientific principles into the higher than average carb eating habits of the Japanese and also their impressive long lifespan expectancy. The investigation indicate that it’s their higher than average carb-cycling dieting technique that could help to continue being healthy into old age with a reduced body mass index (much lower incidence of unhealthy weight).Read even more here https://tinyurl.com/ybrell6b

  • I’ve lost so much weight since I’ve been eating cleaner. Thanks for this video. I hope that I can gain “some” of my weight back. ��

  • Thanks for the video. I always get spots from eating too much avocado and I feel like vomiting when eating coconut oil �� is there any alternative you can recommend? Maybe I’m not used to eat so oily?

  • I was really hoping this would give me a new dinner idea but it didn’t. I need that meal to contain about 600 calories & 12+ grams of fiber, any ideas? I’m allergic to wheat, dairy, soy, barely & egg.

  • I have a question my doctor just diagnosed me with a fatty liver and told me to eat a low fat high fiber diet how do i get started on that

  • I’ve been using Maca roots and it works so good instead of making me tired it gives me energy and I gained 8 pounds in 2 weeks! y’all should try it out this the link to the one I use

  • So simple, yet so effective. That’s how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance

  • Thank you for this video. I realized that I am considered “skinny soft” as well. I really want to gain weight as a vegan, just so I feel better when I eat (ethically). My goal is to gain 20 lbs. If possible, can you please elaborate on sample meals that can help with weight gain?

  • I see lots of people keep on talking about Custokebon Secrets (do a google search). But I’m not sure if it’s good. Have you ever tried this popular diet plan program?

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  • Hello mem, I m also underweight but now saw ur video and i think it willbe help for me.I’ll definitely try this. Thank u so much.

  • It would be a waste for you not to shed body fat while other normal people are capable to slim down very easily by using Custokebon Secrets (google search it).

  • what about the resistant starches, i mean if 1 cup of sweet potato has 4 g, what about when you cook it and let it rest over night??? would that increase the amount of fiber or how does it work???

  • I need to gain weight. But I don’t want to eat unhealthy cos that is giving myself the yes sign to have a unhealthy lifestyle like sit on my phone and not do my work etc

  • Thank you. This was very helpful. I’m not low carb. But I am counting calories and needing to add fiber to my diet.:) Great video.

  • Me:
    eats way too little and weights 41kg
    also me:
    eats normally and weights 37kg

    edit: this isn’t a stupid joke. I was really confused when I weighed myself yesterday cause most of the time I weight 41-42 kg and I lost 4 kg by eating bigger portions & eating more unhealthy. I literally ate a lot of ice cream & eggos during last 2 weeks. I don’t know what is wrong with me.

  • Yes, would like to see you guys do a video on beans! I’m not sure what to think of them, I read contrasting insights as to whether or not they are good to have in your diet.

  • This is funny none of these foods will make you gain weight they’ll even make you lose weight �� feel bad for vegans but I can respect it

  • Sooooo… just had a “cheat day” yesterday… ended up on around 140-150 gram of fiber… damn, ive been shitting like non stop today…

  • Mona, thank you for this video. I need this. I started going vegan 7 months ago, and unintentially lost 20 pounds since then. Though I feel great, I don’t like the way I look because I was never a big person to begin with. I desperately want to gain back at least the weight I lost. So will immediately be trying your suggestions. It’s sooo hard finding helpful videos on “healthy” weight gain. So thanks again.

  • Very helpful! I’m going vegan and I noticed I was losing weight that I didn’t want to lose. I really wanted to gain weight instead.

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  • I am very inspired by all the recipes, when I want to drop a few pounds, I usually reach for soup & salad, or starve. I tried the boiled egg and avocado salad. AMAZE!

  • Thank you so much for this!:))
    this was really helpful! I really appreciate that all of these foods are healthy and it’s been difficult to find good information such as in this video. If you have any more meal recommendations please keep em coming!

  • My mate laughed when I told them I was gonna lose weight with just using Custokebon Secrets, but after I showed these people amazing effects right after I used it they’re begging me to share with them about it. Of course I won’t tell them the details about this diet plan, hahaha

  • I am now trying a vegetarian lifestyle and so peas, beans and legumes are my go to protein source. I am not a fan of them because of the gassy feeling I get but I do know wha t else I can eat to substitute them. Can you suggest any other protein sources I can try?

  • Hello there, I want to know if Custokebon Secrets, will work for me? I notice many people keep on speaking about this popular fat burn diet plan.

  • Thanks a lot Brandon for sharing this knowledge!I would surely include these in my diet. I cannot do a situp(crunch) properly. I go only half way up an fall back. What should I do?

  • Has anyone tried Custokebon Secrets? (search on google) We have noticed numerous awesome things about this popular weight loss diet plan.

  • thanks for sharing your tips I liked the video. in my case I lost 12 pounds in 4 weeks following this diet: => weightlossin3weeks. com <= (Google it)

  • I just came back to say this coconut oil in coffee is the most genuis idea I’ve heard! Haha I love it. Really moisturizes the lips and it adds a nice taste to my coffee. This video was beyond helpful and I’m confident for the first time to be able to gain weight.

  • I just love your recipes I have lost so much of the weight thanks for making these videos plzz makes these videos more and more������❤❤❤

  • Thank you for the video, looks so good. Question how much water did you use to cook your 1/4 cup of brown rice that you recommended?

  • tonight my 13-year old self made the tuna rice recipe so that I could eat it tomorrow when I get back from school, I made it because I wanted healthy meals for my diet for the next 2 weeks as I will be doing the Chloe ting 2 week abs challenge( I recommend this to any female who is looking to get abs or lose a lot of fat on their stomach it really works if u don’t trust me to search up the results of it u will be shocked) so I decided I would eat cleaner, so it was simple to make and it tastes heavenly, I can’t wait to eat it tomorrow, I only made a small batch and now my parents want me to cook a way bigger batch tomorrow so that the whole family can eat it, I havent tried the rest yet but the tuna recipe is definitely killer because my parents and I are very picky eaters

  • Thank you for your advice. I’ve struggled to put weight on and have a bmi of 16. I’ve been getting I’ll a lot and haven’t had a period in over 5 years. A nurse told me to have complan but it’s full of sugar and unnatural.

  • Seems to be delicious dish, but the nutritional facts label is terribly wrong Total Carbs 36g = 12%, Fiber only 4g = 16%? Sugars 4g? What is all this wrong information. Remove the nutritional label.

  • Thank you for yr video it was very informative..But my question is what is yr personal opinion on beans?You mentioned that you would explain later.

  • Its still shock me just how a number of people don’t know about Custokebon Secrets despite the fact that many people using it. Thanks to my personal buddy who told me about it. I have lost crazy amounts of fat.

  • wow, really appreciate this! I want to start exercising but am underweight and I’m scared of losing more weight! Also I’m newly vegan so this is amazing!) thank you so so much ����

  • This video is super helpful as I have a condition that makes it very hard to gain weight but to be healthy at the same time. Thank you x

  • Glad to see this video. Im currently trying to gain weight but its even harder because im still breastfeeding my toddler, who seems to suck all my calories out, and i cant keep up.

  • Fiber = wasted food
    Now don’t get me wrong, I love most fiber containing food, it’s great to have in your diet to prevent constipation, often offers other benefits, nutrients, etc, great for those in need of weight loss… But the truth remains that humans don’t digest fiber, unlike actual herbivores who get even more nutrients AND energy out if it, and digest it almost fully. That’s why lots of fiber speeds your digestive tract you need to empty the stuff you can’t digest more often.

  • 1. Almond butter/any but butter: nutrient-dense and high in calorie and fat
    2. Coconut oilorganic, virgin and unrefined.
    3. Avocadouse as a base or eat on its own. Ideally eating 2 avocados a day will help you to put on weight. It can be added to juices.
    4. Seedshigh in fat, food for skin, great all around, e.g. crackers with seeds.
    5. Cacaoso high in antioxidants, high in fats, great in oatmeal
    6. Granolahigh in calorie and nutrient-dense
    7. Vegan cream cheese
    8. Protein powder e.g. hemp protein
    9. Tahiniranch dressing, creamy sauce, nutrient-dense
    10. Chia/flax seeds: can add to water and drink

  • This is crazy. I’m vegan and i have a really fast metabolism.. I was trying to find a way to gain weight without eating all the unvegan foods. Thank you so much for making this video!!

  • Thanks. I’ve recently being suffering from gastritis and have lost a lot of weight. I want to gain it back in a healthy way, I’m definitely going to try these

  • It’s still amaze me just how a lot of people don’t know about Custokebon Secrets (do a google search) despite the fact that a lot of people lost crazy amounts of weight with it. Thanks to my personal pal who told me about this. I’ve lost a lot of fat.

  • Nice recipes. But it is healthy to use olive oil in cooking or cook olive oil in a high heat? Cause I read several times they get toxic when heated in a high flame. As it’s smoke point is very low. Please enlighten me.

  • Thank you so very much for this video! I’m always trying to gain weight because I have a stupidly fast metabolism and I hate eating junk food and meat to try and gain weight because I just feel like shit and I end up fasting it out of my body anyways which leads to the weight loss and my cycle starts over. This was so helpful and I hope more people see this! ♡♡

  • This is a great video thanks very much! I was underweight at a point and it was super unhealthy. I gained one stone and looked and felt great, but I ended up with a belly! Now I’ve lost weight but in the wrong places so I’m dealing with loosing the belly and gaining weight elsewhere and want to do this in a health way. Thanks

  • As an Asian I decided to cut out rice entirely during my diet because I know if I eat even a spoonful I’d want more �� but these looks good maybe I’ll try to get it slowly into my diet next.

  • Great video Brad, very informative. And it’s thanks to you I am having pasta replaced by a veggie sweet potato has to be my fav though! X

  • All your recipes are so healthy. The most amazing thing that I like about your video, is that you put Nutritional Facts after each dish.
    By following your recipes, someone can actually counts the amount of calories he is eating.
    Fabulous job. Thanks a lot.