A suggestion on fiber.
Black beans.
I buy canned black beans in mass quantities. They have a ton of fiber, and are a good mix of protein and carbs. They give you a lot of energy, the old saying "full of beans" is accurate. Best of all they are cheap as dirt.
A very fast dish to take to work with you that I like to make with black beans is the following.
I take half a cup of black beans, about 100-130 calories, put it in a little tupperware container, add a tablespoon of tzatziki which is about another 25 calories, mix it up and take it with me to work. It makes a nice mid morning energy boost to level off the blood sugar. I take the same thing again in the afternoon (I live close enough to go home for lunch). If you don't you could just take enough for both servings.
As an added bonus it is really really good.
Another alternative with little to no carbs, use a can of tuna, also about 130 calories. Mix again with tzatziki, if you like chop up some red peppers and throw them in as well and throw it in a little container. Again another good mid morning snack.
Of course I work in an office where there is a fridge to keep it in so this helps.
If you are worried about gas don't be. Canned beans don't cause gas, they are thoroughly cooked and it is generally only undercooked beans that cause gas.
