Vegetables are great on sandwiches, in soups or as snacks. They're also low calorie and high in vitamins A and C, potassium and calcium. Frozen vegetables are just as good as fresh. If you are in a rush, microwave them for four minutes in a covered glass dish. Dried beans such as black, navy, kidney, pinto and Great Northern are an excellent source of fiber as well as protein, potassium, iron and zinc.
Beans make a great meat substitute and are virtually fat free.
Be sure to drink plenty of water along with your high fiber diet. Don't try to avoid it-fiber attracts water in the gut to help move things along. Increasing your fiber uptake with out increasing your water intake will result in constipation. Keep drinking those 8-10 eight ounce glasses per day. You'll need it.