For example, you might eat scrambled egg whites with tomatoes and spinach in a whole grain tortilla for breakfast, black bean soup with a small side salad for lunch, Greek yogurt for a snack, and vegetable lasagna for dinner.
A high-fiber diet is easily had without meat. Fiber has been shown to lower your cholesterol, control your blood sugar levels, improve your bowel health, and make you less likely to overeat. The recommended fiber intake is 30g a day for men and 21g for women; after the age of 50, this jumps up to 38g for men and 25g for women. Some good sources of fiber include fruits and vegetables (with the skin), whole grains, and legumes.
