- Legumes like peas, black beans and lima beans provide a high source of protein and fiber. One cup of legumes provides at least 10 g of fiber and 10 g of protein. Add 1 cup of brown rice for an additional 5 g of protein and fiber.
- Dairy products like yogurt, milk and cheese are an excellent source of protein. Choose from whole to skim milk, cheddar, mozzarella and Swiss cheese. Add a serving of cheese to your whole-wheat sandwich to create a meal filled with protein and fiber. For more protein, add grilled chicken, sliced turkey or tuna fish. If you do not consume meat, add an extra slice of cheese to your sandwich.
- Eating raw fruits and raw or lightly-cooked vegetables helps cleanse your intestines. Tempt your taste buds with a delicious fruit salad. Chop up strawberries, grapes, apple wedges and raisins. For a healthy, refreshing breakfast, eat a medium-sized banana with another piece of fruit. Snack on fruit throughout the day.
- Whole grains like wheat bread, bran cereal, rolled oats, whole wheat pasta and brown rice are a good source of fiber. Fiber, also known as roughage, is essential to a healthy digestive system. Remember that constipation is a sign of an unhealthy diet. Whole grains help counteract constipation.
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Consuming meats, like beef, pork, poultry and fish, are popular ways to consume large amounts of protein. When dieting, it is wise to eat lean cuts of animal protein. Try to select grades of lean meats and skinless chicken.
Purchase a large bottle of protein powder or a pack of protein shakes from a retail store like Vitamin World or GNC. On average, protein shakes provide at least 15 g of protein per serving. Choose a brand that caters to your dietary needs. If you are on a low-fat diet, select a brand that is low in calories and fat grams.
