I assumed that Tuesday's Instagram post wouldn't do well.

I was right.

There weren't many views, shares, or saves.

Which—although unsurprising—is a shame.

Because it addressed a massively underrated focal point for most people: eating more whole food fiber sources.

Why does this matter?

Because when you increase your intake:

✅ Your digestion improves
✅ You stay more full
✅ You have more consistent energy
✅ Your risk of heart disease and even some cancers decreases

So why don't more people focus on it?

Because you can technically just nail your calories and protein—food quality be damned—and lose weight.

And since most people only focus on short-term weight loss, and not health or sustainability...

Fiber gets no love.

(That's how I knew the post would tank.)

But ironically enough, even if all you care about IS weight loss... it's still in your best interest to eat more whole food fiber sources.

Here's why:

• You'll stretch your calorie budget much further and keep your hunger and cravings at bay
• You won't have so many energy crashes that make it harder to be consistent
• You'll have an easier time maintaining your results without tracking (because of your well-managed hunger and high energy levels)

How much do you need?

You’ll see recommendations ranging from 20-35+ grams per day, generally depending on your gender and age.

But I also think your calorie budget needs to be factored in.

For example, it’s much harder for me to get 30+ grams (via mostly whole foods) when I’m in a dieting phase, and have fewer calories to work with.

That said, you don’t have to—and shouldn’t—let it nosedive.

So save these lists for the next time you're meal planning:

The fiber amounts are listed per raw, 100 gram portions.

Which isn't always the portion I recommend (like with nuts). It just keeps the metric consistent.

I also listed the calorie total per 100 gram portion (in parentheses):

Fruit:

• Raspberries: 6.5 grams (51 calories)
• Avocado: 5.6 grams (120 calories)
• Blackberries: 5.3 grams (43 calories)
• Blueberries: 2.4 grams (57 calories)
• Apple: 2.4 grams (52 calories)
• Orange: 1.8 grams (53 calories)
• Banana: 1.7 grams (88 calories)

Vegetables:

• Kale: 4.1 grams (35 calories)
• Brussels sprouts: 3.8 grams (43 calories)
• Carrots: 3.1 grams (45 calories)
• Sweet potato: 3 grams (77 calories)
• Green beans: 3 grams (34 calories)
• Broccoli: 2.6 grams (34 calories)
• White potato: 2.4 grams (69 calories)

Legumes:

• Navy beans: 10.5 grams (140 calories)
• Black beans: 10.5 grams (140 calories)
• Chickpeas: 6.4 grams (139 calories)
• Lentils: 5.9 grams (116 calories)
• Green peas: 5.7 grams (81 calories)
• Pinto beans: 5.5 grams (114 calories)

Whole grains:

• Oatmeal: 12 grams (379 calories)
• Quinoa: 7 grams (368 calories)
• Brown rice: 3 grams (368 calories)

Nuts:

• Almonds: 10.8 grams (584 calories)
• Pistachios: 7 grams (561 calories)

Please do yourself a favor and don't let this collect dust in your inbox.

You WILL get results more easily, and maintain those results if you have several servings of these foods every day...

Rather than just focusing on calories and protein, and what you can technically "fit" into your plan.

Sam

P.S. Want 20+ meal ideas that include these foods? Reply to this email and let me know.

I'll send you a bunch of options to choose from.