36 High-Fiber Recipes for Breakfast, Lunch, and Dinner

Eating a diet rich in fiber is one of the best things you can do for your overall health. Fiber aids in digestion, helps maintain a healthy weight, and can lower your risk of developing chronic diseases such as heart disease and type 2 diabetes. This comprehensive guide provides 36 delicious and easy-to-make high-fiber recipes for breakfast, lunch, and dinner, helping you incorporate more fiber into every meal of the day.

High-Fiber Breakfast Ideas

1. Classic Overnight Oats

Overnight oats are a convenient and customizable breakfast that you can prepare the night before. This recipe provides a simple base that you can tailor to your liking with different fruits, nuts, and seeds.

Ingredients:

• 1/2 cup rolled oats
• 1 tablespoon chia seeds
• 1/2 cup milk of your choice (dairy or plant-based)
• 1/4 cup Greek yogurt (optional, for extra creaminess and protein)
• 1 tablespoon maple syrup or honey (optional)
• 1/2 teaspoon vanilla extract
• Pinch of salt

Instructions:

1. In a jar or container with a lid, combine the rolled oats, chia seeds, milk, Greek yogurt (if using), sweetener (if using), vanilla extract, and salt.
2. Stir well to ensure everything is thoroughly mixed.
3. Cover the container and refrigerate for at least 4 hours, or overnight.
4. In the morning, stir the oats again and add your favorite toppings, such as fresh berries, sliced banana, chopped nuts, or a sprinkle of cinnamon.

2. Avocado Toast with a Twist

Avocado toast is a simple yet satisfying breakfast. To boost the fiber content, use whole-grain bread and add some extra toppings like seeds or beans.

Ingredients:

• 1 slice of whole-grain bread, toasted
• 1/2 ripe avocado
• 1 tablespoon of mashed white beans (optional, for extra fiber and protein)
• 1 teaspoon lemon juice
• Salt and pepper to taste
• 1 teaspoon hemp seeds or chia seeds for topping
• Red pepper flakes to taste (optional)

Instructions:

1. In a small bowl, mash the avocado and white beans (if using) with a fork.
2. Stir in the lemon juice, salt, and pepper.
3. Spread the avocado mixture evenly on the toasted whole-grain bread.
4. Sprinkle with hemp seeds or chia seeds and red pepper flakes, if desired.

3. Creamy Chia Seed Pudding

Chia seed pudding is a pudding-like dish made from soaking chia seeds in liquid. It’s a great source of fiber, omega-3 fatty acids, and protein.

Ingredients:

• 3 tablespoons chia seeds
• 1 cup milk of your choice
• 1 tablespoon maple syrup or honey (optional)
• 1/2 teaspoon vanilla extract
• Your favorite toppings: fresh fruit, granola, nuts, or coconut flakes

Instructions:

1. In a jar or bowl, whisk together the chia seeds, milk, sweetener (if using), and vanilla extract.
2. Let the mixture sit for 5-10 minutes, then whisk again to break up any clumps.
3. Cover and refrigerate for at least 2 hours, or overnight, until the pudding has thickened.
4. Serve chilled with your favorite toppings.

4. Wholesome Whole-Grain Pancakes

These pancakes are made with whole wheat flour, oats, and flaxseed meal, making them a much more fibrous alternative to traditional pancakes.

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup rolled oats
• 1/4 cup cornmeal
• 3 tablespoons flaxseed meal
• 3 tablespoons brown sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 2 cups buttermilk
• 1 large egg, beaten
• Cooking spray

Instructions:

1. In a large bowl, whisk together the whole wheat flour, oats, cornmeal, flaxseed meal, brown sugar, baking powder, and baking soda.
2. In a separate bowl, whisk together the buttermilk and egg. Pour the wet ingredients into the dry ingredients and stir until just combined.
3. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
4. Cook for about 2-3 minutes per side, or until golden brown. Serve warm with your favorite toppings.

5. Savory Sweet Potato Hash

A hearty and flavorful breakfast hash made with sweet potatoes, a great source of fiber and vitamins.

Ingredients:

• 1 large sweet potato, peeled and diced
• 1/2 onion, chopped
• 1/2 bell pepper, chopped
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 2 eggs
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook until softened, about 5 minutes.
2. Add the diced sweet potato, smoked paprika, salt, and pepper. Cook for 10-15 minutes, stirring occasionally, until the sweet potatoes are tender and slightly browned.
3. Create two wells in the hash and crack an egg into each. Cook for 3-5 minutes, or until the egg whites are set and the yolks are cooked to your liking.
4. Garnish with fresh parsley and serve immediately.

6. Hearty Breakfast Burrito

These breakfast burritos are packed with fiber-rich black beans, eggs, and vegetables, making them a filling and nutritious start to your day.

Ingredients:

• 2 large whole-wheat tortillas
• 4 eggs, scrambled
• 1/2 cup canned black beans, rinsed and drained
• 1/4 cup shredded cheese
• 1/4 cup salsa
• 1/4 avocado, sliced

Instructions:

1. Warm the tortillas in a dry skillet or in the microwave.
2. Layer the scrambled eggs, black beans, cheese, salsa, and avocado in the center of each tortilla.
3. Fold in the sides of the tortilla and roll it up tightly.
4. You can eat the burrito immediately or wrap it in foil to take on the go.

7. Classic Bran Muffins

Bran muffins are a classic high-fiber breakfast choice. This recipe is simple to make and results in moist and delicious muffins.

Ingredients:

• 1 1/2 cups wheat bran
• 1 cup buttermilk
• 1/3 cup vegetable oil
• 1 egg
• 2/3 cup brown sugar
• 1 1/4 cups all-purpose flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin or line with paper liners.
2. In a large bowl, combine the wheat bran and buttermilk. Let it stand for 10 minutes.
3. Stir in the oil, egg, and brown sugar.
4. In a separate bowl, whisk together the flour, baking soda, baking powder, and salt. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Fill the muffin cups about two-thirds full. Bake for 15-20 minutes, or until a toothpick inserted into the center comes out clean.

8. Quinoa Breakfast Bowl

Quinoa is a complete protein and a good source of fiber. A warm quinoa breakfast bowl is a nutritious and satisfying way to start your day.

Ingredients:

• 1/2 cup quinoa, rinsed
• 1 cup water or milk
• 1/2 teaspoon cinnamon
• 1 tablespoon maple syrup or honey (optional)
• Your favorite toppings: berries, nuts, seeds, or a dollop of yogurt

Instructions:

1. In a small saucepan, combine the quinoa, water or milk, and cinnamon.
2. Bring to a boil, then reduce the heat and simmer for 15 minutes, or until the liquid is absorbed.
3. Stir in the sweetener, if using.
4. Transfer the quinoa to a bowl and top with your favorite toppings.

9. Greek Yogurt Parfait

A simple, yet elegant breakfast that can be assembled in minutes. Layering Greek yogurt with fruit and high-fiber granola creates a delicious and satisfying meal.

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (fresh or frozen)
• 1/4 cup high-fiber granola
• 1 tablespoon chopped nuts or seeds

Instructions:

1. In a glass or jar, create layers starting with the Greek yogurt, followed by berries and granola.
2. Repeat the layers until the glass is full.
3. Top with chopped nuts or seeds.
4. Serve immediately to enjoy the crunchy texture of the granola.

10. Energizing Smoothie Bowl

A thick and creamy smoothie bowl is a great way to pack in a lot of nutrients and fiber. The key is to use less liquid than a regular smoothie.

Ingredients:

• 1 frozen banana
• 1/2 cup frozen mixed berries
• 1/4 cup milk of your choice
• 1 tablespoon almond butter
• 1 tablespoon chia seeds or flax seeds
• Toppings: sliced fruit, granola, coconut flakes, nuts, and seeds

Instructions:

1. In a blender, combine the frozen banana, frozen berries, milk, almond butter, and chia or flax seeds.
2. Blend until smooth and creamy. You may need to stop and scrape down the sides of the blender a few times.
3. Pour the smoothie into a bowl and decorate with your favorite toppings.

11. Veggie-Packed Egg Muffins

These egg muffins are like mini frittatas that you can make ahead of time and grab for a quick and easy breakfast. They are packed with protein and fiber from the eggs and vegetables.

Ingredients:

• 6 large eggs
• 1/4 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup chopped vegetables (e.g., spinach, bell peppers, onions, mushrooms, broccoli)
• 1/4 cup shredded cheese (optional)

Instructions:

1. Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin.
2. In a large bowl, whisk together the eggs, milk, salt, and pepper.
3. Stir in the chopped vegetables and cheese (if using).
4. Pour the egg mixture evenly into the muffin cups.
5. Bake for 20-25 minutes, or until the eggs are set.
6. Let the egg muffins cool for a few minutes before removing them from the muffin tin.

12. Homemade High-Fiber Muesli

Muesli is a mixture of rolled oats, nuts, seeds, and dried fruit. It’s a healthy and satisfying breakfast that you can make in a large batch and enjoy throughout the week.

Ingredients:

• 2 cups rolled oats
• 1/2 cup chopped nuts (e.g., almonds, walnuts, pecans)
• 1/4 cup seeds (e.g., sunflower seeds, pumpkin seeds, chia seeds)
• 1/2 cup dried fruit (e.g., raisins, cranberries, chopped apricots)
• 1/2 teaspoon cinnamon

Instructions:

1. In a large bowl, combine all the ingredients and mix well.
2. Store the muesli in an airtight container at room temperature.
3. To serve, take a portion of the muesli and add milk or yogurt. You can also eat it plain as a snack.

High-Fiber Lunch Ideas

1. Hearty Lentil Soup

Lentil soup is a classic, comforting, and incredibly nutritious lunch. Lentils are an excellent source of fiber and plant-based protein, making this soup both filling and healthy.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste. Serve hot.

2. Chickpea Salad Sandwich

This vegetarian take on a classic chicken salad sandwich is made with chickpeas, which are packed with fiber and protein. It’s a quick, easy, and delicious lunch option.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1/4 cup mayonnaise or Greek yogurt
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• 4 slices whole-grain bread
• Lettuce and tomato slices for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are partially broken down.
2. Stir in the mayonnaise or Greek yogurt, celery, red onion, and Dijon mustard.
3. Season with salt and pepper to taste.
4. Serve the chickpea salad on whole-grain bread with lettuce and tomato.

3. Black Bean Burrito Bowl

A deconstructed burrito in a bowl, this recipe is a great way to get a balanced and fiber-rich lunch. It’s also easily customizable with your favorite toppings.

Ingredients:

• 1 cup cooked brown rice
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup corn, fresh or frozen
• 1/4 cup salsa
• 1/4 avocado, diced
• 2 tablespoons chopped fresh cilantro
• Lime wedges for serving

Instructions:

1. In a bowl, combine the cooked brown rice, black beans, and corn.
2. Top with salsa, avocado, and cilantro.
3. Serve with a lime wedge to squeeze over the top.

4. Quinoa Salad with Chickpeas and Vegetables

This refreshing and colorful salad is packed with protein, fiber, and a variety of vitamins and minerals. It’s a perfect make-ahead lunch that you can enjoy throughout the week.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 red onion, finely chopped
• 1/4 cup chopped fresh parsley
• For the dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions:

1. In a large bowl, combine the quinoa, chickpeas, cucumber, bell pepper, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Pour the dressing over the salad and toss to combine. Serve chilled or at room temperature.

5. Stuffed Sweet Potato with Black Beans and Hummus

A simple yet incredibly satisfying and nutritious lunch. The combination of sweet potato, black beans, and hummus provides a great balance of fiber, protein, and healthy fats.

Ingredients:

• 1 medium sweet potato
• 1/2 cup canned black beans, rinsed and drained
• 2 tablespoons hummus
• 1 tablespoon chopped fresh cilantro
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Pierce the sweet potato several times with a fork and bake for 45-60 minutes, or until tender.
2. Once cooked, split the sweet potato open and fluff the inside with a fork.
3. Top with the black beans, hummus, and cilantro. Season with salt and pepper to taste.

6. Veggie & Hummus Sandwich

This sandwich is a simple and quick way to get a serving of vegetables and fiber. Use your favorite whole-grain bread and hummus flavor.

Ingredients:

• 2 slices whole-grain bread
• 2-3 tablespoons hummus
• 1/4 cup sliced cucumber
• 1/4 cup grated carrots
• 1/4 cup spinach leaves
• Salt and pepper to taste

Instructions:

1. Spread the hummus on both slices of bread.
2. Layer the cucumber, carrots, and spinach on one slice of bread.
3. Season with salt and pepper, then top with the other slice of bread.

7. Southwest Black-Bean Pasta Salad

This pasta salad is a fun and flavorful way to get your fiber. Using black bean pasta increases the fiber and protein content significantly.

Ingredients:

• 2 cups cooked black bean pasta
• 1 cup corn, fresh or frozen
• 1/2 cup diced red bell pepper
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• For the dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons lime juice
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked black bean pasta, corn, red bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together the olive oil, lime juice, chili powder, salt, and pepper.
3. Pour the dressing over the pasta salad and toss to combine. Serve chilled or at room temperature.

8. Hearty Chickpea & Spinach Stew

A warm and comforting stew that is both nutritious and easy to make. This stew is packed with fiber from the chickpeas and spinach.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 2 cups vegetable broth
• 4 cups fresh spinach
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the chickpeas, diced tomatoes, vegetable broth, and smoked paprika. Bring to a boil, then reduce the heat and simmer for 15 minutes.
4. Stir in the spinach and cook until wilted, about 2-3 minutes.
5. Season with salt and pepper to taste. Serve hot.

9. Green Goddess Salad with Chickpeas

This vibrant and flavorful salad is a great way to get your greens and fiber. The creamy Green Goddess dressing is made with fresh herbs, yogurt, and avocado.

Ingredients:

• 4 cups mixed greens
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 cucumber, sliced
• 1/2 cup cherry tomatoes, halved
• For the dressing:
  • 1/2 cup plain Greek yogurt
  • 1/4 cup fresh parsley
  • 1/4 cup fresh chives
  • 2 tablespoons lemon juice
  • 1/4 avocado
  • Salt and pepper to taste

Instructions:

1. To make the dressing, combine all dressing ingredients in a blender and blend until smooth.
2. In a large bowl, combine the mixed greens, chickpeas, cucumber, and cherry tomatoes.
3. Drizzle with the Green Goddess dressing and toss to combine. Serve immediately.

10. Crispy Chickpea Grain Bowl

This bowl is all about texture and flavor. Crispy roasted chickpeas are the star of the show, providing a satisfying crunch and a good dose of fiber.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed, drained, and patted dry
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup cooked quinoa or brown rice
• 2 cups chopped kale
• For the dressing:
  • 2 tablespoons tahini
  • 2 tablespoons lemon juice
  • 2-3 tablespoons water

Instructions:

1. Preheat your oven to 400°F (200°C). On a baking sheet, toss the chickpeas with olive oil, smoked paprika, salt, and pepper. Roast for 20-25 minutes, or until crispy.
2. While the chickpeas are roasting, prepare the dressing by whisking together the tahini, lemon juice, and water until smooth.
3. To assemble the bowls, divide the cooked quinoa or brown rice and kale between two bowls. Top with the crispy chickpeas and drizzle with the tahini dressing.

11. Roasted Veggie & Tofu Brown Rice Bowl

A colorful and nutritious bowl that is perfect for a healthy and satisfying lunch. Roasting the vegetables brings out their natural sweetness.

Ingredients:

• 1 cup chopped mixed vegetables (e.g., broccoli, bell peppers, zucchini)
• 1/2 block firm tofu, cubed
• 1 tablespoon soy sauce
• 1 cup cooked brown rice
• For the sauce:
  • 2 tablespoons peanut butter
  • 1 tablespoon soy sauce
  • 1 tablespoon lime juice
  • 1-2 tablespoons water

Instructions:

1. Preheat your oven to 400°F (200°C). On a baking sheet, toss the vegetables and tofu with 1 tablespoon of soy sauce. Roast for 20-25 minutes, or until the vegetables are tender and the tofu is golden.
2. While the vegetables and tofu are roasting, prepare the sauce by whisking together the peanut butter, soy sauce, lime juice, and water until smooth.
3. To assemble the bowls, divide the cooked brown rice between two bowls. Top with the roasted vegetables and tofu, and drizzle with the peanut sauce.

12. Thai-Style Chopped Salad with Sriracha Tofu

This salad is a flavor explosion with a spicy kick. The combination of fresh vegetables, herbs, and spicy tofu makes for a delicious and high-fiber lunch.

Ingredients:

• 1/2 block firm tofu, pressed and cubed
• 1 tablespoon Sriracha
• 1 tablespoon soy sauce
• 4 cups chopped romaine lettuce
• 1 cup shredded carrots
• 1/2 cup chopped cucumber
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped fresh mint
• For the dressing:
  • 2 tablespoons lime juice
  • 1 tablespoon peanut butter
  • 1 tablespoon soy sauce
  • 1 teaspoon honey or maple syrup

Instructions:

1. In a small bowl, toss the tofu with the Sriracha and soy sauce. You can either pan-fry the tofu until crispy or bake it at 400°F (200°C) for 20-25 minutes.
2. While the tofu is cooking, prepare the dressing by whisking together the lime juice, peanut butter, soy sauce, and honey or maple syrup.
3. In a large bowl, combine the romaine lettuce, carrots, cucumber, cilantro, and mint.
4. Top the salad with the cooked tofu and drizzle with the peanut dressing. Toss to combine and serve immediately.

High-Fiber Dinner Ideas

1. Hearty Black Bean and Vegetable Chili

A classic chili is a perfect high-fiber dinner. This vegetarian version is packed with beans, vegetables, and spices for a warm and satisfying meal.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 cup vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Optional toppings: shredded cheese, sour cream or Greek yogurt, chopped fresh cilantro, diced avocado

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and bell pepper and cook until softened, about 5-7 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the black beans, kidney beans, diced tomatoes, vegetable broth, chili powder, and cumin.
4. Bring to a boil, then reduce the heat and simmer for at least 30 minutes to allow the flavors to meld.
5. Season with salt and pepper to taste. Serve hot with your favorite toppings.

2. Baked Salmon with Roasted Vegetables

This one-pan meal is not only easy to make and clean up, but it’s also packed with fiber from the vegetables and omega-3 fatty acids from the salmon.

Ingredients:

• 1 pound salmon fillet
• 1 head of broccoli, cut into florets
• 1 bell pepper, sliced
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon dried herbs (e.g., oregano, thyme)
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C). On a large baking sheet, toss the broccoli, bell pepper, and red onion with olive oil, dried herbs, salt, and pepper.
2. Roast the vegetables for 15 minutes.
3. Push the vegetables to the side of the baking sheet and place the salmon fillet in the center. Drizzle the salmon with a little olive oil and season with salt and pepper.
4. Return the baking sheet to the oven and bake for another 12-15 minutes, or until the salmon is cooked through and the vegetables are tender.
5. Serve with lemon wedges to squeeze over the salmon and vegetables.

3. Vegetable Stir-fry with Brown Rice

A quick and easy stir-fry is a great way to use up any vegetables you have on hand. Serving it with brown rice adds a good dose of fiber.

Ingredients:

• 1 tablespoon sesame oil
• 1 block firm tofu, pressed and cubed
• 4 cups mixed vegetables (e.g., broccoli, snap peas, carrots, bell peppers)
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• For the sauce:
  • 1/4 cup soy sauce
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon rice vinegar
• Cooked brown rice for serving

Instructions:

1. Heat the sesame oil in a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown on all sides. Remove the tofu from the skillet and set aside.
2. Add the mixed vegetables to the skillet and stir-fry for 5-7 minutes, or until tender-crisp.
3. Add the garlic and ginger and cook for another minute until fragrant.
4. In a small bowl, whisk together the soy sauce, honey or maple syrup, and rice vinegar. Pour the sauce over the vegetables and stir to coat.
5. Return the tofu to the skillet and toss everything together. Serve the stir-fry over cooked brown rice.

4. Quinoa-Stuffed Bell Peppers

These stuffed bell peppers are a colorful, nutritious, and satisfying meal. The filling is made with quinoa, black beans, and corn, making them a great source of fiber and plant-based protein.

Ingredients:

• 4 bell peppers, any color, halved lengthwise and seeds removed
• 1 cup cooked quinoa
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn, fresh or frozen
• 1/2 cup salsa
• 1 teaspoon chili powder
• 1/2 cup shredded cheese (optional)

Instructions:

1. Preheat your oven to 375°F (190°C). Place the bell pepper halves in a baking dish.
2. In a medium bowl, combine the cooked quinoa, black beans, corn, salsa, and chili powder.
3. Spoon the filling into the bell pepper halves.
4. Cover the baking dish with foil and bake for 30 minutes.
5. Uncover, sprinkle with cheese (if using), and bake for another 10-15 minutes, or until the peppers are tender and the cheese is melted and bubbly.

5. Lentil Shepherd’s Pie

A vegetarian twist on a classic comfort food, this shepherd’s pie is made with a savory lentil filling and topped with a creamy sweet potato mash.

Ingredients:

• For the filling:
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 cup brown or green lentils, rinsed
  • 4 cups vegetable broth
  • 1 tablespoon tomato paste
  • 1 teaspoon dried thyme
• For the topping:
  • 2 large sweet potatoes, peeled and cubed
  • 2 tablespoons milk or butter
  • Salt and pepper to taste

Instructions:

1. First, make the filling. Heat the olive oil in a large skillet over medium heat. Add the onion, carrots, and celery and cook until softened. Add the garlic and cook for another minute.
2. Stir in the lentils, vegetable broth, tomato paste, and thyme. Bring to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender and the mixture has thickened.
3. While the filling is cooking, make the topping. Boil the sweet potatoes in a large pot of water until tender. Drain and mash with milk or butter, and season with salt and pepper.
4. Preheat your oven to 375°F (190°C). Spread the lentil filling in the bottom of a baking dish and top with the sweet potato mash.
5. Bake for 20-25 minutes, or until the filling is bubbly and the topping is lightly browned.

6. One-Pan Roasted Chicken and Vegetables

This is an easy and delicious weeknight dinner with minimal cleanup. The chicken and vegetables are roasted together on one pan, creating a flavorful and high-fiber meal.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 pound Brussels sprouts, trimmed and halved
• 2 sweet potatoes, peeled and cubed
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). On a large baking sheet, toss the Brussels sprouts, sweet potatoes, and red onion with olive oil, smoked paprika, salt, and pepper.
2. Arrange the vegetables in a single layer and place the chicken thighs on top.
3. Roast for 30-40 minutes, or until the chicken is cooked through and the vegetables are tender and caramelized.

7. Creamy Tomato and Spinach Pasta

This creamy and delicious pasta dish is made with whole-wheat pasta for extra fiber. The sauce is made with tomatoes, spinach, and a touch of cream for richness.

Ingredients:

• 8 ounces whole-wheat pasta
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 (14.5-ounce) can diced tomatoes, undrained
• 4 cups fresh spinach
• 1/4 cup heavy cream or coconut cream
• Salt and pepper to taste
• Grated Parmesan cheese for serving (optional)

Instructions:

1. Cook the pasta according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 30 seconds until fragrant.
3. Stir in the diced tomatoes and cook for 5 minutes, or until the sauce has thickened slightly.
4. Stir in the spinach and cook until wilted.
5. Stir in the heavy cream or coconut cream and season with salt and pepper.
6. Add the cooked pasta to the skillet and toss to coat. Serve hot with grated Parmesan cheese, if desired.

8. Hearty Minestrone Soup

Minestrone is a classic Italian soup that is packed with vegetables, beans, and pasta. It’s a complete and satisfying meal in a bowl.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 6 cups vegetable broth
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 cup small whole-wheat pasta
• 2 cups chopped kale or spinach
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the garlic and cook for another minute.
3. Stir in the vegetable broth, kidney beans, diced tomatoes, and oregano. Bring to a boil, then reduce the heat and simmer for 15 minutes.
4. Stir in the pasta and cook for another 10 minutes, or until the pasta is al dente.
5. Stir in the kale or spinach and cook until wilted. Season with salt and pepper to taste. Serve hot.

9. Black Bean Burgers on Whole-Wheat Buns

These homemade black bean burgers are a healthy and high-fiber alternative to traditional beef burgers. They are packed with flavor and have a satisfying texture.

Ingredients:

• 1 (15-ounce) can black beans, rinsed, drained, and patted dry
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 4 whole-wheat burger buns
• Your favorite burger toppings (e.g., lettuce, tomato, onion, avocado)

Instructions:

1. In a medium bowl, mash the black beans with a fork until they are partially broken down.
2. Stir in the breadcrumbs, onion, garlic, chili powder, and cumin. Season with salt and pepper.
3. Divide the mixture into four equal portions and shape them into patties.
4. Cook the patties in a lightly oiled skillet over medium heat for 4-5 minutes per side, or until heated through and lightly browned.
5. Serve the black bean burgers on whole-wheat buns with your favorite toppings.

10. Chicken and White Bean Chili

A lighter take on chili, this version is made with chicken and white beans. It’s a flavorful and high-fiber dinner that is perfect for a weeknight meal.

Ingredients:

• 1 tablespoon olive oil
• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups chicken broth
• 2 (15-ounce) cans cannellini beans, rinsed and drained
• 1 (4-ounce) can diced green chiles
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the chicken and cook until browned on all sides. Remove the chicken from the pot and set aside.
2. Add the onion to the pot and cook until softened. Add the garlic and cook for another minute.
3. Stir in the chicken broth, cannellini beans, green chiles, and cumin. Bring to a boil, then reduce the heat and simmer for 15 minutes.
4. Return the chicken to the pot and cook for another 5 minutes, or until the chicken is cooked through.
5. Season with salt and pepper to taste. Serve hot.

11. Roasted Vegetable and Chickpea Tacos

Tacos are a fun and easy dinner option. These vegetarian tacos are filled with roasted vegetables and chickpeas for a high-fiber and flavorful meal.

Ingredients:

• 2 cups chopped mixed vegetables (e.g., bell peppers, onions, zucchini)
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 8 small whole-wheat tortillas
• Your favorite taco toppings (e.g., salsa, avocado, cilantro, lime)

Instructions:

1. Preheat your oven to 400°F (200°C). On a baking sheet, toss the vegetables and chickpeas with olive oil and chili powder.
2. Roast for 20-25 minutes, or until the vegetables are tender and the chickpeas are slightly crispy.
3. Warm the tortillas in a dry skillet or in the microwave.
4. Fill the tortillas with the roasted vegetables and chickpeas and top with your favorite taco toppings.

12. Curried Lentils with Spinach

This flavorful and aromatic curry is made with red lentils, which cook quickly and are a great source of fiber. It’s a warm and comforting dinner that is both healthy and delicious.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 tablespoon curry powder
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 4 cups fresh spinach
• Salt and pepper to taste
• Cooked brown rice or quinoa for serving

Instructions:

1. Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened.
2. Add the garlic and ginger and cook for another minute until fragrant.
3. Stir in the curry powder and cook for another 30 seconds.
4. Stir in the red lentils and vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the lentils are tender.
5. Stir in the spinach and cook until wilted.
6. Season with salt and pepper to taste. Serve the curried lentils over cooked brown rice or quinoa.