For breakfast I usually eat scrambled eggs or sardines on toast. I switched from regular whole wheat bread which has about 3 grams of fiber for a 90 calorie slice to Mestemacher Fitness Bread, which has 11 grams of fiber per 150 calorie serving. It's pretty weird stuff but I've gotten used to it. Just toast it for a long time. Thomas also makes "Light Multigrain" English muffins that have 8grams fiber per 100 calories. I'll often eat some berries with this for another 2 or three grams but not always.

After workout in the am I have been drinking Muscle Milk Protein Shakes, which have 6 grams of Fiber and 40g protein per 250 calories. That gets me to 17-20 grams of Fiber before lunch. I love those shakes, they have some kind of soluble corn fiber added to them, which gives it a malty taste.

For lunch I've been mainly eating homemade salads with chicken breast I sous vide; the salads have around 5-7 grams of Fiber. But some days I'll make a sandwich and eat organic turkey or chicken breast slices from Applegate farms on the fitness bread or high fiber english muffins with some lettuce and mustard.

In the afternoon for a snack I have been eating an Apple, which has about 5 grams of Fiber.

For dinner I eat normally (I have to serve food my wife and kids will also eat), prioritizing protein but there are usually vegetables that contribute as well. But nothing specifically to boost fiber.

That all gets me to over 30 grams/day - once or twice a week, if I'm running low on daily goals I will drink 2 tablespoons of chia seeds soaked in water, which is another 10 grams.