High Fiber Dinners Ready in 30 Minutes or Less (Weekly Plan and Grocery List!)
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When I plan my meals for the week, I always make sure I get enough protein because I know it supports muscle and bone health, but I don’t always pay attention to fiber. But fiber also has many benefits. It helps keep you regular, helps you feel full after a meal (which supports weight maintenance), can reduce the risk of type 2 diabetes and heart disease and more a lot. With all those health benefits, fiber is an important part of any diet. And it’s super easy to include these super nutrients in your diet (something to keep in mind when planning meals!). This week’s recipes are all packed with at least 6 grams of fiber (20% of The Daily Value), and they’re all on the table in 30 minutes or less.
Your Weekly Plan
Sunday: Greek Salad with Edamame
Monday: Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
Tuesday: Fish Tacos with Jalapeño Slaw
Wednesday: Chicken Hummus Bowls
Thursday: Marry Me Chickpeas
Friday: Whole Grain Spaghetti with Italian Turkey Sauce, Arugula & Tomato Sauce
Sunday: Greek salad with edamame
On Sunday night, I’ll throw together a delicious and spicy salad. Romaine, tomatoes and cucumbers form the base of the salad, and shelled edamame adds fiber and protein to ensure it’s filling and satisfying. To finish it off, I’ll crumble some pita chips on top—a nice alternative to croutons.
Monday: Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
With a base of chickpeas and oats, these veggie burgers are packed with fiber. And they are also very tasty. Pickled zucchini lightens them up, while a little spice and miso and tahini make sure they’re full of flavor. Serve them on whole grain hamburger buns along with our Marinated Cherry Tomato Salad to celebrate summer.
Tuesday: Fish Tacos with Jalapeño Slaw
Tuesdays are all about tacos. Who else are you? For a nice, summery twist on your all-time favorite, I’ll serve up some fatty fish and stuff it into wheat tortillas topped with citrusy jalapeño juice. If you buy a ready-made coleslaw mix, the work of shredding the cabbage and carrots is already done, and the slaw comes together in minutes. Canned black beans are an easy fiber-rich addition to serve on the side (or on top of tacos).
Wednesday: Chicken Hummus Bowls
These delicious bowls have a lot going for them: high in fiber, high in protein and anti-inflammatory. They also showcase summer products and come together very quickly. To make them, you will marinate the chicken, put it under the broiler for a few minutes and coat it. Then all you have to do is pile up bowls with a swoosh of hummus, chopped veggies and cooked chicken and top it all off with a warm whole wheat pita.
Thursday: Marry Me Chickpeas
Photographer: Morgan Hunt Glaze, Prop Stylist: Josh Hoggle, Food Stylist: Renu Dhar
By now you’ve probably heard of the Marry Me Chicken virus. Here, we keep the flavor level but trade the chicken for the fiber-filled peas. The sun-dried tomato cream sauce is delicious, so you’ll want a whole wheat baguette to scoop it up. And while I don’t know if you’ll get any suggestions after making dinner, I do know you’ll share the love (and heart-healthy fiber) by serving it.
Friday: Whole Grain Spaghetti with Italian Turkey Sausage, Arugula & Tomato Sauce
This is my kind of summer lunch: a light pasta dish, full of bright and colorful tomatoes. And I always love my sausage and pasta. It comes together in one pot – no need to cook the pasta separately. This allows it to cook well with the delicious combination of sausage, tomatoes, white wine and chicken stock and absorb all the flavors. Arugula sprouts add more freshness and color, as well as more fiber. A bagged Caesar salad is a great starter or side.
I hope you all have a great week, and I hope you enjoy this dinner plan. If you try the recipe, remember to add a review.
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