Meal Planning Use fresh or dried fruits for desserts and snacks. Use beans, lentils and peas. Add cooked beans and peas to soups, stews, casseroles and salads. Nuts and seeds, though high in fiber, are also high in fat so use them sparingly. At least once a week, serve a dish made with dried beans or peas instead of meat.
Vegetarian cookbooks have many good recipes for meatless meals, e.g., chili, lasagna.
Eat high-fiber breads and cereals. The first ingredient should be a whole grain flour like whole wheat. Use them in place of white rice or white flour, as a side dish, in pilafs and in soups and stews. Leave the skins on potatoes, fruits and vegetables. This outer layer is high in fiber.