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These high-fiber meals are straightforward to arrange and stuffed with taste. With not less than 8 grams of fiber per serving, they make hitting your every day fiber objectives really feel easy, doable, and reasonable for on a regular basis meals.
21+ Excessive Fiber Meals for Breakfast, Lunch, and Dinner
When you’re making an attempt to eat extra fiber however don’t need bland “well being meals,” you’re in the appropriate place. These high-fiber meals are filling, family-friendly, and made with actual substances—no powders or gimmicks (like my fiesta bean salad pictured above). Whether or not you’re meal prepping for the week or simply making an attempt to get dinner on the desk, these recipes ship 8–15g fiber per serving (or extra) with out sacrificing taste. You possibly can see my entire assortment of excessive fiber recipes right here.
Why You’ll Love These Excessive Fiber Meals
I began listening to how a lot fiber I used to be consuming after I started monitoring macros a number of years in the past. Growing fiber consumption helps digestion, helps regulate blood sugar, and performs a job in coronary heart well being—all whereas making meals extra filling. In line with the Mayo Clinic, most individuals don’t get almost sufficient fiber of their every day weight loss plan.
Breakfast, lunch, and dinner. These excessive fiber recipes cowl all meals of the day, so you’ll be able to incorporate extra fiber into your day from begin to end.
A lot of selection. You’ll discover salads, soups, sheet pan meals, in a single day oats, and extra on this listing of excessive fiber meals. You’ll by no means become bored with consuming the identical factor repeatedly.
Simple and attractive. None of those recipes require extreme prep or time within the kitchen. In reality, some require no cooking in any respect! Plus they’re all tremendous yummy.
What Are Excessive Fiber Meals?
Whereas many greens, fruits, and legumes comprise some fiber, sure meals pack in additional than others. These are a number of high-fiber staples I recurrently use when growing recipes. I personally purpose for not less than 25 grams of fiber per day, so that you’ll discover these substances present up typically in my meals.
Oats
Avocado
Chickpeas
Beans (black beans, navy, cannellini, kidney)
Lentils
Break up peas
Quinoa
Chia seeds
Basil seeds
You may also discover fiber in darkish chocolate, apples, pears, raspberries and different berries, pistachios, recent coconut, seeds and nuts, and even popcorn—proof that consuming extra fiber doesn’t should be boring. There are many straightforward, scrumptious methods to work it into on a regular basis meals.
Topped with blueberries and bananas, these Cinnamon Raisin In a single day Oats are a fast, straightforward, and flavorful make-ahead breakfast. Prep as soon as and revel in all through the week. 6 WW Pts • Cals: 378 Protein: 10 Carbs: 58 Fat: 14 Fiber: 12
For a straightforward, filling, excessive fiber breakfast, attempt these Gradual Cooker Metal Lower Oats. Made with metal reduce oats, berries, bananas, maple syrup, and nuts, these oats are liked by the entire household.3 WW Cals: 302 Protein: 9 Carbs: 50.5 Fat: 8 Fiber: 9.5
For a excessive fiber breakfast with no cooking required, attempt these Pumpkin In a single day Oats. The proper option to begin a fall day!4 WW Cals: 269 Protein: 10 Carbs: 40.5 Fat: 12 Fiber: 10
Hummus Avocado Toast is an excellent vegan choice for breakfast or lunch. Excessive in fiber, this dish is prepared in beneath 5 minutes. Good for these ultra-busy mornings!5 WW Cals: 249 Protein: 10.5 Carbs: 32 Fat: 9.5 Fiber: 8
Zoats (Zucchini Oats) are a enjoyable option to sneak an additional serving of veggies into your day! Banana naturally sweetens these zoats, whereas egg whites add protein, and cinnamon, blueberries, and almonds add texture and taste. 2 WW Cals: 441 Protein: 24 Carbs: 63 Fat: 12.5 Fiber: 12
This straightforward, high-protein Tuna White Bean Salad with navy beans is recent, flavorful, and ideal for meal prep.5 WW Cals: 437 Protein: 38 Carbs: 39 Fat: 14 Fiber: 12
Egg and Quinoa Salad Jars are one other excessive fiber recipe that is excellent for meal prep. Simply assemble originally of the week and carry to work for a filling, tasty lunch.6 WW Cals: 362 Protein: 15 Carbs: 29 Fat: 22 Fiber: 9
Mild, recent, and easy, this Chickpea and Avocado Salad makes a wonderful lunch. Add your favourite backyard veggies and high it off with oil and lemon or oil and vinegar, relying in your temper!3 WW Cals: 243 Protein: 9 Carbs: 31.5 Fat: 10 Fiber: 8.5
With cucumbers, tomato, onion, and cilantro, this Avocado Quinoa Salad will be loved as a plant-based lunch by itself or as a facet to different dishes. 9 WW Cals: 443 Protein: 11 Carbs: 55 Fat: 23 Fiber: 16
Crock Pot Rooster Taco Chili is a straightforward gradual cooker dump recipe utilizing freezer and pantry staples! This has been one in every of my hottest recipes since 2008!1 WW Pt Cals: 220 Protein: 21 Carbs: 28 Fat: 3 Fiber: 8.5
A scrumptious, creamy White Bean Turkey Chili recipe made with canned white beans, floor turkey, aromatics and spices – no tomatoes!1 WW Cals: 307 Protein: 30 Carbs: 25 Fat: 12 Fiber: 9
Southwest Stuffed Candy Potatoes with floor turkey, beans, corn, and cheese present over 23 grams of protein and 9 grams of fiber per serving.2 WW Pts Cals: 413 Protein: 23 Carbs: 54 Fat: 11.5 Fiber: 9
Rooster Dal Curry is a comforting Burmese stew made with yellow peas, hen, ginger, turmeric, curry and spices.1 WW Cals: 529 Protein: 64 Carbs: 31 Fat: 16 Fiber: 9.5
White Bean Scampi, served over entire wheat linguine, is a excessive fiber various to traditional shrimp scampi. With beans, spinach, and tomatoes, this is a superb vegetarian weeknight dinner choice. 8 WW Cals: 571 Protein: 26.5 Carbs: 93 Fat: 9.5 Fiber: 17
This Rooster and Avocado Soup with lime, scallions and cilantro is my go-to after I need consolation meals with Latin flavors. The proper hen avocado taste combo.Cals: 297 Protein: 31 Carbs: 14.5 Fat: 14 Fiber: 7.5
This Lentil Curry will be made on the stovetop or within the Instantaneous Pot. Completely spiced with curry powder, garam masala, and extra, this curry will be served as a vegetarian entree over rice or with coconut hen curry. 0 WW Cals: 216 Protein: 13 Carbs: 41 Fat: 1 Fiber: 8
This wholesome Candy Potato Salad with avocado combines candy, creamy, heat, and chilly parts and will be loved heat or chilly.6 WW Pts Cals: 290 Protein: 3.5 Carbs: 35 Fat: 16 Fiber: 7
The best canned black beans in 20 minutes! This recipe transforms a can of black beans right into a flavor-packed facet dish or meatless meal.2 WW Pts Cals: 135 Protein: 6 Carbs: 20 Fat: 4 Fiber: 9
These Instantaneous Pot Refried Beans are a easy, wholesome, and fat-free model of the traditional Mexican facet dish. No oil or lard added! 0 WW Cals: 50 Protein: 5 Carbs: 16.5 Fat: 0.5 Fiber: 10
When rising fiber, it’s greatest to go progressively. Including an excessive amount of too quick may cause bloating for some individuals. These balanced, approachable meals make it simpler to extend fiber comfortably whereas nonetheless having fun with flavorful, satisfying meals.
