Fast, fresh, and loaded with texture, these wraps check every box. Soft, savory, and full of character, this dish transforms humble ingredients into a Mediterranean feast. A crisp whole wheat crust gets layered with hummus, roasted veggies, and a sprinkle of feta.
Egg Quinoa Bowl
Meaty portobello mushrooms have just the right amount of earthy, savory flavor and the perfect texture to replace beef in these vegetarian French dip sandwiches. Crumbled tofu spiced up with Cajun seasoning is layered onto these tostadas with a juicy mango slaw. A dollop of sour cream zhuzhed up with beet and lime adds even more flavor.
- Pears contain soluble fiber that’s great for digestion, and almonds offer magnesium and vitamin E.
- How many times have you craved a hearty, comforting meal but wanted to keep it on the healthier side?
- This Iranian-inspired soup combines lentils, onions, chickpeas, and Greek yogurt for a smorgasbord of texture and savory flavor.
- Tender chickpeas swim in a creamy coconut milk sauce with wilted spinach, turmeric, and cumin.
- We love a salad you can throw into a mason jar and take wherever you need to go!
- If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
Massaged Kale Salad with Roasted Squash & Chickpeas
Below, we break down how to prepare each meal and the benefits it offers. Target 8–15 grams from beans, lentils, whole grains, potatoes with skin, and vegetables. Increase fiber gradually and drink water to keep digestion comfortable. Lower-carb eveningsIf your appetite runs lower at night or you are cutting carbs then, keep protein high and swap grains for extra vegetables. Cauliflower rice, zucchini noodles, and roasted crucifers provide texture and fiber without large carbohydrate loads.
Instant Pot Butter Chicken
Typically, stuffed cabbage rolls are made with grains and unimeal reviews complaints minced meat. However, Yevhen decided to make a Lenten version using mashed potatoes, complemented by aromatic spices. Some people may benefit from fiber supplements to help improve bowel movements, digestive health, and weight management. Check with a healthcare provider before trying fiber supplements.
One-Pan Chicken & Quinoa
This mushroom stew is hearty and flavor-packed, with both fresh and dried mushrooms adding to the rich taste. This flavorful fall soup will be enjoyed by vegetarians and carnivores alike. Casseroles make perfect meal-prep dinners, and this enchilada version is no exception. These vegan sweet potato-black bean burgers spiced with curry powder are easy to make. Blending the mixture with your hands gives you a soft, uniform texture then the outside gets crispy by cooking in a cast-iron pan.
A dish made with cauliflower, seasoned with tahini sauce, a staple of Eastern cuisine. It’s perfect for a Lenten diet or as a delicious side dish for everyday meals. These stuffed cabbage rolls with potatoes in tomato sauce, slowly simmered in the oven, are perfect for lunch or dinner. Serve them hot, and optionally garnish with finely chopped fresh herbs. Avocados are low in carbohydrates, high in heart-healthy fats, and another solid source of fiber. Pairing avocado with leafy green vegetables and salsa can help enhance nutritional absorption due to its monounsaturated and polyunsaturated fatty acids.
Hearty Breakfast Burrito
These black bean taco bowls with lime crema are a refreshing no-cook meal perfect for busy days. Make it your own by swapping out the black beans for pinto beans or adding pepper Jack cheese for some added kick. If you want to keep it mild, opt for a milder taco seasoning and skip the jalapeños. Baked falafel with tahini sauce is a flavorful, fiber-rich dinner option that’s both filling and nutritious. Chickpeas are a fantastic source of fiber, which helps with digestion and keeps you full for longer. The fresh herbs and spices give the falafel a vibrant taste, while the creamy tahini sauce adds richness and tang.
Sweet Potato Shepherd’s Pie
These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric, with its bright golden hue, is well-known for its anti-inflammatory and antioxidant effects, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you https://www.heartfoundation.org.nz/wellbeing/healthy-recipes prefer.
Mushroom and Barley Soup
Relish the contrast of textures – the nutty farro, the tender-crisp vegetables, and the creamy feta create a symphony in every bite. Serve it atop a bed of arugula for an extra peppery punch or alongside grilled chicken for a hearty meal. Get ready to wrap your taste buds around a dish that’s as nutritious as it is delicious! This Chickpea and Avocado Salad Wrap is the perfect blend of creamy, crunchy, and downright satisfying, making it a lunchtime hero or a light dinner savior. Relish the creamy texture and the harmonious blend of spices that make this curry a standout dish. Serve it over a bed of fluffy basmati rice or with warm naan bread for a meal that’s both comforting and exotic.
High Protein High Fiber Meal Plan
Black beans, corn, and spinach combine in this vegetarian, high-fiber take on enchiladas. You’ll mix the filling (no cooking required) before rolling your enchiladas and placing them over a layer of salsa in the slow cooker. Broccoli brings the bulk of the fiber in this satisfying, quicker-than-takeout meal. The broccoli and tofu bake on a sheet pan, while you stir together a simple, orange-y glaze on the stove-top.
Green Chile & Chicken Enchiladas
I cook brown rice and toss it with sautéed edamame, carrots, scallions, and a light soy-ginger sauce. It’s quick, filling, and hits all the right notes for a high-fiber meal. I cook lentils with onions, garlic, tomato sauce, and mustard until thick and tangy, then serve them on whole grain buns.