Fiber-rich recipes that satisfy, from breakfast to dinner.

Victoria Seaver, M.S., R.D.
March 03, 2020

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When people ask me for nutrition advice, 9 out of 10 times I end up telling them to eat more fiber. That’s because fiber has some pretty amazing health benefits. It helps you feel fuller for longer (making weight loss easier), it bolsters gut health (meaning it supports a more regular bathroom routine ?), and it wards off chronic conditions like heart disease and diabetes. Amazing, right? The problem is, most American’s aren’t eating enough! But with this week’s high-fiber recipes, from breakfast to dinner, you’ll hit the mark—getting in at least 30 grams of fiber—every single day.

Your Meal Plan

With so many people missing out on fiber, you’d expect it to be something that’s hard to come by. But, in fact, it’s pretty easy. Getting your fill of fiber means eating more whole grains, beans and lentils, fruits and veggies and seeds (like flax and chia). And with delicious recipes like the Charred Vegetable & Bean Tostadas with Lime Crema and Feta, Kale & Pear Salad (both pictured above), it’s not hard to do. I would eat those tostadas every night if I could. The spiced black beans and smoky broiled veggies piled on top are only made better by the tangy lime crema that’s drizzled over everything!

Get ahead on prep for the week to make these easy high-fiber recipes even easier:

Do Steps 1 through 4 on Sunday and Step 5 on Thursday night.

  1. Follow the meal-prep steps to make the Chopped Rainbow Salad Bowls with Peanut Sauce and lunch is taken care of for the week ahead.
  2. Chop the bell pepper, onion and zucchini for Sunday’s Charred Vegetable & Bean Tostadas with Lime Crema to cut down on total prep time. 
  3. Prep the seeds and make the dressing for Monday’s Feta, Kale & Pear Salad.
  4. Use precooked rice packets for ease, or save a few dollars by making a batch of brown rice ahead of time for Wednesday’s Chicken & Cucumber Lettuce Wraps with Peanut Sauce.
  5. Prep the Vegetarian Slow-Cooker Pozole recipe on Thursday night and refrigerate the combined mixture, so you can simply dump it in the slow cooker Friday morning before work. Use a can of cannellini beans and you can skip the bean-soaking step.

High-Fiber Lunch for the Week: Chopped Rainbow Salad Bowls with Peanut Sauce

Sunday: Charred Vegetable & Bean Tostadas with Lime Crema

Monday: Feta, Kale & Pear Salad

Tuesday: Roasted Salmon Caprese over whole-wheat orzo (1 cup cooked orzo = 9 grams of fiber!)

Wednesday: Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Thursday: Mediterranean Ravioli with Artichokes & Olives 

Friday: Vegetarian Slow-Cooker Pozole

We're making shopping easier with a list of all the ingredients you need to make this week's dinners, meal-prep lunch, meal-prep breakfast and featured treat. Get the shopping list.

Meal-Prep Breakfast

Switch up your morning oatmeal routine with this super-easy chia pudding recipe for an extra kick of fiber. Chia seeds are full of soluble fiber, which is the kind of fiber that absorbs liquids, hence why they swell up and turn into that gel-like consistency. If you haven’t tried chia pudding before, it can seem a little out there but trust me, it may just become your new favorite breakfast.

Get the Recipe: Apple Cinnamon Chia Pudding

Treat Yourself

Sorry, not sorry for bombarding you with energy ball recipes. Just look at these Iced Lemon Cookie Energy Balls! How could I not share them with you right away? And as delicious as they look, they taste even better.

Get the Recipe: Iced Lemon Cookie Energy Balls

Let me know if you make any of these recipes or what else you're doing to prep ahead for a healthy week! Email me at ThePrep@eatingwell.com. If you have a question or requests for future newsletter topics, I'd love to hear those too.

ThePrep | Week of 3/7/20 - 3/13/20
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