#fiberboost

10 High-Fiber Recipes for Healthy and Easy Weeknight Meals

10 High-Fiber Recipes for Any Night of the Week, Fibre is an important part of a healthy diet. It helps keep your digestion running smoothly, supports a healthy weight, and can reduce the risk of diabetes, according to the Mayo Clinic. But what are some good high-fiber meals? We’ve compiled a list of tasty recipes with at least 8 grams of fibre per serving to help you eat well and meet your nutrition goals. Healthy eating doesn’t have to mean giving up on flavour!

Most adults don’t get enough fibre — women need about 25 grams a day, and men need around 30 grams, according to the 2020-2025 Dietary Guidelines for Americans. To reach these goals, add more fruits, vegetables, and whole grains to your meals. Just remember to increase your fibre intake gradually to avoid any stomach discomfort.

Not sure where to start? Try adding beans to your grain bowls, using hummus or guacamole instead of mayo, or packing extra crunchy veggies into a stir-fry. Soups and salads filled with vegetables are also great options. And don’t forget to start your day with a high-fibre breakfast to set the tone for the rest of the day!

A healthy and keto-friendly way to start the day is with this Quinoa Breakfast Bowl. This breakfast food is full of protein, fiber, and healthy fats, so it makes you feel full and gives you energy.

Ingredients: 1/2 cup cooked quinoa. 2 eggs. 1/4 avocado, sliced. 1/4 cup cherry tomatoes, halved. 1/4 cup baby spinach. 1 tablespoon olive oil. Salt and pepper to taste.

Instructions: Heat olive oil in a skillet over medium heat. Crack the eggs into the skillet and cook to your desired doneness, seasoning with salt and pepper. In a bowl, layer the cooked quinoa, sliced avocado, halved cherry tomatoes, baby spinach, and cooked eggs. Serve immediately and enjoy!

Prep Time: 5 minutes

Cook Time: 10 minutes

Enhance your nutrition by adding psyllium husk to fresh fruits and veggies! This combination provides a fiber boost that supports digestion, stabilizes blood sugar, and keeps you feeling fuller longer. Perfect for breakfast bowls, smoothies, or snacks.

These protein-packed tofu oatmeal pancakes are a nutritious twist on classic pancakes. Silken tofu adds creaminess and a protein boost, while rolled oats provide fiber and texture. Combined with ripe bananas and warm spices, they make a delicious and satisfying breakfast or brunch option.

Ingredients: 1 cup silken tofu. 1 cup rolled oats. 2 ripe bananas, mashed. 1 tsp vanilla extract. 1 tsp baking powder. 1/2 tsp cinnamon. 1/4 tsp salt. 1/4 cup almond milk. Cooking spray or oil for frying.

Instructions: Blend together silken tofu, almond milk, mashed bananas, rolled oats, vanilla extract, baking powder, cinnamon, and salt in a blender. Blend until a smooth batter is formed. Grease or cook spray a nonstick skillet and heat it over medium heat. To make the desired size pancakes, pour pancake batter onto the skillet. Fry until surface bubbles appear, then turn and continue cooking until both sides are golden brown. Continue with the remaining batter, adjusting the skillet's oil level as necessary. Top with your preferred toppings and serve hot.

Prep Time: 10 minutes

Cook Time: 15 minutes

Boost your plate with fiber powerhouses like whole grains and legumes!

Fiber’s your secret weapon—it keeps digestion smooth, curbs cravings, and fuels long-lasting energy.

Swap white rice for quinoa or toss some chickpeas into your salad. Small change, big payoff.

These Clean Chicken Avocado Lettuce Wraps are a delicious and healthy meal option. Packed with protein, fiber, and nutrients, they make a satisfying lunch or dinner choice.

Ingredients: 1 lb chicken breast, diced. 1 avocado, diced. 1/4 cup diced red onion. 1/4 cup diced bell pepper. 2 tbsp olive oil. 2 tbsp lime juice. 1 tsp cumin. 1/2 tsp garlic powder. Salt and pepper to taste. 1 head of lettuce, leaves separated.

Instructions: Warm up the olive oil in a big pan over medium-low heat. Put in the chicken breast pieces and cook until they are browned and fully cooked. Put diced avocado, red onion, bell pepper, lime juice, cumin, garlic powder, salt, and pepper in a bowl. Add the cooked chicken. Mix well until everything is well mixed. Spread the chicken avocado mixture out evenly on the lettuce leaves. If needed, use toothpicks to hold the lettuce leaves together as you roll them up. Serve right away and enjoy!