10 High Fiber Meals for Dinner (high protein too!)
When you want a nourishing and fulfilling dinner, try one of these 10 High Fiber Meals!
You’ll find a variety of dinner recipes in this round-up, all of which include at least 6 grams of fiber and 20 grams of protein per serving.
Getting an adequate amount of fiber and protein at dinner will help you feel full and satiated.
While protein has been the ‘it-girl’ of late, fiber is just as important! The cooking time for many of these recipes averages 30 minutes.
Why you’ll love these high fiber recipes
- Easy: Easy cleanup! You just need one pot or one pan for many of these recipes.
- Healthy: Many of these recipes are packed with vegetables and are high protein too!
- Nourishing: These high fiber recipes are nourishing and most have both insoluble and soluble fiber from a variety of ingredients.
Why is fiber important?
Aim for 25 grams of fiber per day to get many of the health benefits including:
- Fiber can help with better digestion.
- A diet high in fiber can help lower cholesterol and balance blood sugar.
- Hitting your fiber goals can help build up better gut-bacteria and in turn help to improve your immunity against sickness or disease.
What are the common ingredients in these high fiber meals?
Legumes: You’ll find a variety of beans including butter beans, cannellini beans, lentils and chickpeas in these high fiber meals. If you don’t know already, these pack a fiber punch!
Vegetables: A variety of vegetables are used in these recipes including fiber powerhouses like broccoli, bell peppers, cabbage, kale and brussels sprouts.
Whole Grains: Whole grains can help to increase fiber intake so you’ll find whole grains like brown rice and pasta in a few of these recipes.
10 High Fiber Meals to Enjoy for Dinner
Tips & Tricks to add more fiber to your diet
- Add legumes! Swap half of the ground meat in tacos for example for a can of black beans to up the fiber.
- When enjoying fruit, leave the skin on such as with apples, pears and kiwis.
- Add or sprinkle seeds on oatmeal or smoothies. Ground flaxseeds and chia seeds are a great addition!
- With any meal, make sure to add a vegetable! Many vegetables are high in fiber including broccoli, brussels sprouts, carrots, kale, sweet potatoes, green peas and cauliflower.
- Add variety! Mix and match different vegetables and fruits to get a variety of soluble and insoluble fiber.
Common Questions
Eating a variety of plant-based food should provide your body with both soluble and insoluble fiber. Soluble fiber can be found in foods like oats, beans, citrus fruit, carrots, apples and peas for example. Insoluble fiber can be found in foods like whole grains, nuts and seeds.
Soluble fiber moves slowly through the body as it dissolves so it helps with feeding good gut bacteria, balancing blood sugar and can help to lower cholesterol. Alternatively, insoluble fiber doesn’t dissolve and thus helps with regular digestion.
