January 23, 2018

High Fiber Quick and Easy Lunch


Fiber! It is one of the things we know we need to add to our diet. The benefits of fiber have been shown to protect against cardiovascular disease, help with weight control, reduce risk of type 2 diabetes and be a source of cancer-fighting antioxidants, vitamins, and minerals.

Today’s woman should be consuming 15-25 grams of fiber a day (14gms for every 1,000 calories). However, for busy women, it is hard enough to find the time to eat anything healthy (consistently) much less worry about adding in fiber.

Adding fiber to your diet isn’t as hard as it may seem. It just takes a little know-how and some motivation. It can be as easy as choosing nutrient-rich foods such as legumes, whole grains, and fresh (or frozen) fruits and vegetables. Dried fruit, carrot sticks, a whole-grain pita and even popcorn are also a good choice.

Another reason some women may not get enough fiber is because they get in a rut of eating the same thing every day… grilled chicken salad.  Do you want something new and easy? Try this quick salad. I love it because you can quickly prepare it on Sunday evening to have for lunches during the week or as a side for an evening meal. The best thing is it will provide almost half of your daily fiber requirements.

Three Bean Salad
1/4 cup red wine vinegar

3 tbsp Equal® Spoonful (or use 4.5 packets of Equal® sweetener)

1 tbsp olive oil

3/4 tsp Italian seasoning

1 small clove garlic, minced

1/4 tsp salt

1/8 tsp black pepper

1 can (14.5 oz) cut green beans,

1 can (15 oz) garbanzo beans, rinsed, drained

1 can (15 oz) dark kidney beans, rinsed, drained

1/4 cup sliced green onions

  • Combine vinegar, Equal®, olive oil, and seasonings; mix well.
  • Stir in remaining ingredients.
  • Refrigerate, covered, several hours or overnight, stirring occasionally.

Serves 6
Calories – 159
Fat – 3 gms
Protein – 8gms
Fiber – 8gms

** adapted from Calorie King

** Add grilled chicken if you desire; however, nutritional content will change.


In Good Health,

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About Crystal Breaux

Crystal Bush Breaux -- Blog Contributor -
As a Wellness Coach and Fitness Designer, Crystal work’s with busy women to design an exercise and eating plan to fit their personal schedule and lifestyle. With over 20 years in the fitness industry, Crystal has worked in commercial fitness as a personal trainer, group fitness instructor, an educator in corporate wellness, and in an executive leadership position in a hospital wellness center. She has a passion for teaching and encouraging women to have balance in their life physically, mentally and spiritually.

Married for 17 years to her wonderful husband Tim, she has two children, Hannah 9 and Zach 5. She and Tim serve in their church as small group leaders and in marriage ministry. Crystal loves spending time with her family and friends, running, teaching and coaching her daughter’s softball team.

To learn more go to www.yourfitnessdesigner.com and/or follow her on www.facebook.com/yourfitnessdesigner . For a personal Fitness and Food Design, you can email her at crystal@yourfitnessdesigner.com to schedule a free telephone consultation.


  1. Tina Marin says:

    Crystal, this recipe sounds really delicious! I will have to put this together this weekend! Thanks!

  2. coleen hayden says:

    yum! and yay! thanks, crystal, for the encouragement to add fiber to our meals. i love, too, that this dish provides an abundance of protein too! <3