#fiberfuel

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!

This Keto Chickpea Avocado Feta Salad is a refreshing and satisfying dish packed with healthy fats, protein, and fiber. It's perfect for a quick lunch or as a side dish for dinner.

Ingredients: 1 ripe avocado, diced. 1 cup canned chickpeas, drained and rinsed. 1/4 cup crumbled feta cheese. 2 tablespoons chopped fresh parsley. 2 tablespoons extra virgin olive oil. 1 tablespoon lemon juice. 1/2 teaspoon garlic powder. Salt and pepper to taste.

Instructions: Put diced avocado, chickpeas, crumbled feta cheese, and chopped parsley in a large bowl. Salt and pepper should be mixed with olive oil in a small bowl. Lemon juice should also be mixed in. Pour the dressing over the salad and toss it around gently until everything is well mixed. Put it in the fridge for 30 minutes before serving or serve it right away.

Prep Time: 10 minutes

Cook Time: 0 minutes

For a quick and easy snack, these Keto No Bake Energy Bars are great. They'll keep you full and energized while you stick to your keto diet because they're full of healthy fats and fiber.

Ingredients: 1 cup almond flour. 1/2 cup unsweetened shredded coconut. 1/4 cup almond butter. 1/4 cup coconut oil, melted. 2 tablespoons chia seeds. 2 tablespoons powdered erythritol or preferred keto-friendly sweetener. 1 teaspoon vanilla extract. Pinch of salt.

Instructions: In a mixing bowl, combine almond flour, shredded coconut, chia seeds, powdered erythritol, and salt. Add almond butter, melted coconut oil, and vanilla extract. Mix until well combined and a dough forms. Line a baking dish with parchment paper, then press the dough evenly into the dish. Refrigerate for at least 1 hour to firm up. Once firm, remove from the refrigerator and slice into bars. Store the bars in an airtight container in the refrigerator for up to a week.

Prep Time: 15 minutes

Cook Time: 0 minutes

You can eat these peanut butter oatmeal breakfast bars as a quick and healthy breakfast or snack in the morning. They'll keep you full until your next meal because they're full of protein, fiber, and healthy fats.

Ingredients: 1 cup peanut butter. 1/2 cup honey. 2 cups rolled oats. 1/4 cup chocolate chips. 1/4 cup chopped nuts optional.

Instructions: Preheat oven to 350F 175C. In a microwave-safe bowl, combine peanut butter and honey. Microwave for 30 seconds or until melted, stirring halfway through. Stir in rolled oats until well combined. Fold in chocolate chips and chopped nuts, if using. Press mixture into a greased 8x8 inch baking dish. Bake for 15-20 minutes or until edges are golden brown. Allow to cool completely before cutting into bars.