Minimum of fiber is typical

This really rings true:  how to get normal meals to include 4- 10 g of fiber?

The typical American diet:

Breakfast

Cereal (Corn flakes)
Coffee
Juice
Eggs
Toast (White)
Bagel
Meat

Lunch

Sandwich (Meat,
Chicken, Tuna)
White bread
Pizza
Hamburger
French fries

Dinner

Fish or chicken
Starch
Vegetable (Corn)

Virtually all such meals contain a minimum of fiber, leading to a daily total of 5-8 grams. An optimal diet would typically include:

Breakfast

Bran cereal
(All-Bran 13 gm;
Fiber One 18 gm)

Lunch

A large salad
(Dinner Plate)

Dinner

Two one cup servings
of vegetables (broccoli, etc) Starch 4-5 oz chicken or fish Salad

Learning how to change one's eating habits takes deliberate work over many months. When shopping, one must be familiar with the calorie and fiber content of all foods, and plan and purchase with menus in mind. One must read the content information on the package. This process can take six or more months to master.

Thanks to https://www.wehealny.org/healthinfo/dietaryfiber/index.html