Fish for All -
Fiber for You!

Sample Menu #1

Breakfast:

1 packet instant oatmeal
1/4 cup oat bran
1/4 cup raisins
1 cup 1% milk


Lunch:

one wedge of vegetable pizza, made with nonfat mozzarella
1-2/3 cups chilled gazpacho
1 snack cup, nonfat chocolate pudding


Dinner:

Baked fish fillets with sautéed vegetables
2/3 cup oven-roasted potatoes
3/4 cup roasted asparagus
fresh fruit dipped in chocolate fondue


Total Fiber 33g

Sample Menu #2

Breakfast

1 orange 1 egg (poached or egg substitute)
3/4 cup all-bran cereal 1 slice whole wheat bread (toasted)
1 teaspoon margarine or butter 1 cup skim milk or milk (2% fat)
10 whole, shelled, unsalted almonds (if tolerated)
Hot, non-caloric beverage

Lunch

1 cup barley vegetable soup 2 ounces sliced turkey breast
2 slices whole wheat bread
1 pear
1 cup skim milk or milk (2% fat) 2 teaspoons butter, margarine, or mayonnaise,
sliced lettuce and tomato for sandwich

Dinner

1 cup tomato juice
3 ounces broiled halibut
1/2 cup dark whole buckwheat (kasha)
1/2 cup steamed broccoli
2 teaspoons oil and vinegar dressing
1 slice whole wheat bread
1 teaspoon margarine or butter
1/2 cup canned blackberries
3 tablespoons bran in 1 cup low-fat yogurt
Hot, non-caloric beverage
1/2 cup salad: romaine or Boston lettuce, sliced carrots, cucumbers, mushrooms, green pepper, celery

Fiber 19.3 gm