15 Quick and Easy High-Fiber Meals to Add to Your Routine

Adding more fiber to your diet can be a game-changer for overall health. High-fiber foods not only support digestion but also help keep you full and energized throughout the day. Many people assume high-fiber meals are time-consuming or complicated, but there are plenty of quick and easy options to enjoy like these!

Veggie-Packed Chickpea Salad

This refreshing chickpea salad is bursting with fiber-rich ingredients like cucumbers, bell peppers, and cherry tomatoes. Start by draining and rinsing a can of chickpeas, then chop your vegetables and toss them in a bowl with the chickpeas. Add a handful of spinach or kale for extra greens, which will also contribute to the fiber count. Dress the salad with a simple mix of olive oil, lemon juice, salt, and pepper for a light flavor that enhances the fresh vegetables. This salad is quick to assemble, providing a filling, fiber-packed meal perfect for lunch or dinner.

Lentil and Veggie Stir-Fry

Lentils bring a solid dose of fiber to this veggie stir-fry, making it both nutritious and filling. Begin by cooking the lentils in water or broth until they’re tender, then set them aside. In a hot pan, stir-fry diced bell peppers, carrots, zucchini, and any other favorite vegetables in a bit of olive oil. Once the veggies are tender, add the cooked lentils back into the pan, and season with garlic, ginger, soy sauce, and a dash of sesame oil for extra flavor. This high-fiber meal is ready in under 20 minutes and makes a perfect, satisfying weeknight dinner.

Oatmeal with Berries and Chia Seeds

Oatmeal is a breakfast staple packed with fiber and can be customized with your favorite toppings. Start by cooking oats in milk or water, stirring occasionally until creamy. Top the oatmeal with fresh berries, chia seeds, and a sprinkle of nuts for added fiber and crunch. A spoonful of honey or almond butter adds sweetness and depth, rounding out the flavors. This warm, comforting bowl of oatmeal is filling and keeps you energized and full until lunchtime.

Black Bean and Quinoa Bowl

For a fiber-filled bowl, combine black beans and quinoa with a mix of colorful veggies. Start by cooking the quinoa in vegetable broth for added flavor, then add in the black beans, diced tomatoes, corn, and a handful of fresh greens like spinach or arugula. Dress the bowl with lime juice, olive oil, and a sprinkle of cumin to bring a light, southwestern taste to every bite. This protein-rich, fiber-packed meal is great for a quick lunch or a light dinner. Plus, it can be made in under 30 minutes, perfect for busy days.

Sweet Potato and Black Bean Tacos

Sweet potatoes and black beans make a powerful fiber combination in these tasty tacos. Start by roasting diced sweet potatoes with a drizzle of olive oil and a sprinkle of your favorite taco spices until they’re caramelized and tender. While the sweet potatoes cook, warm black beans on the stove with a pinch of salt and cumin. Fill your tortillas with the sweet potatoes, beans, and any toppings like avocado, salsa, or shredded lettuce for extra crunch. These hearty tacos are delicious, filling, and packed with fiber for a meal that will satisfy any craving.

Mediterranean Farro Salad

Farro is a whole grain with a hearty texture and plenty of fiber, perfect for a Mediterranean-inspired salad. Cook the farro according to package instructions, then let it cool slightly before mixing with diced cucumbers, cherry tomatoes, Kalamata olives, and red onion. Add crumbled feta cheese and fresh herbs like parsley or basil to bring out more Mediterranean flavors. Dress with olive oil, lemon juice, a sprinkle of salt, and a crack of black pepper. This meal is light yet filling, thanks to the fiber-rich farro and fresh vegetables, ideal for a balanced, refreshing lunch.

Spicy Lentil Soup

This warming lentil soup is easy to make and packed with fiber from wholesome ingredients. Start by sautéing onions, carrots, and celery in olive oil, then add a cup of lentils, vegetable broth, and a can of diced tomatoes for a flavorful base. Season with cumin, paprika, and a dash of chili powder for an extra kick of spice that balances the heartiness of the lentils. Let it simmer until the lentils are tender, and the flavors have melded together, creating a rich, comforting soup. This meal is perfect for batch cooking and freezes well, making it ideal for easy weeknight dinners.

High-Fiber Wrap with Hummus and Veggies

For a quick, fiber-packed lunch, try a whole-wheat wrap filled with nutritious ingredients. Spread a thick layer of hummus on a whole-wheat tortilla, then layer on sliced cucumbers, bell peppers, shredded carrots, and a handful of leafy greens. Add a sprinkle of sunflower seeds or chia seeds for an extra fiber boost, and roll it up tightly. The creamy hummus pairs well with the crunchy vegetables, creating a delicious contrast in textures. This wrap is easy to customize and makes for a convenient meal on the go.

Barley and Roasted Veggie Bowl

Barley is an underused grain that’s full of fiber and has a chewy, satisfying texture, making it a great base for a veggie bowl. Start by roasting your favorite vegetables like carrots, zucchini, and bell peppers in the oven until they’re tender and caramelized. Cook the barley according to package instructions, then toss it with the roasted veggies, a handful of fresh spinach, and a light vinaigrette for added flavor. The combination of roasted vegetables and barley makes for a filling meal that’s perfect for lunch or dinner. This dish is a delicious way to incorporate more fiber into your diet.

Avocado and Black Bean Toast

Avocado toast gets a fiber boost with the addition of black beans, creating a balanced, nutritious breakfast or snack. Start by mashing half an avocado and spreading it on a slice of whole-grain toast, then top with a spoonful of black beans. Add a sprinkle of salt, chili flakes, and a squeeze of lime for added flavor. The creamy avocado, combined with the high-fiber black beans and hearty toast, makes for a satisfying, balanced snack. It’s an easy way to add fiber to your day while enjoying something delicious.

Baked Stuffed Bell Peppers

These stuffed bell peppers are loaded with fiber-rich ingredients, making them both nutritious and colorful. Start by cutting the tops off the bell peppers and removing the seeds, creating a perfect vessel for the filling. Stuff the peppers with a mixture of cooked quinoa, black beans, diced tomatoes, and spices, then bake until the peppers are soft and the filling is heated through. Add a sprinkle of cheese on top for extra flavor if desired. These peppers are a delicious, fiber-packed meal that’s perfect for weeknight dinners.

Chia Pudding with Fresh Fruit

Chia pudding is an easy, make-ahead breakfast that’s full of fiber and nutrients. Combine chia seeds with milk or a milk alternative, stirring well, and let it sit in the fridge overnight to thicken. In the morning, stir the pudding and top with fresh fruit like berries, bananas, or mango for a burst of natural sweetness and color. This creamy, fiber-rich pudding is customizable and can be enjoyed with different fruits each day. It’s a great way to start your morning with a filling, high-fiber option that’s also light and refreshing.

Fiber-Packed Vegetable Soup

This vegetable soup is loaded with fiber-rich ingredients like carrots, celery, tomatoes, and beans for a hearty, satisfying meal. Begin by sautéing onions in olive oil, then add chopped vegetables, a can of beans, vegetable broth, and your favorite herbs and spices. Let the soup simmer until all the vegetables are tender and the flavors have melded, creating a delicious, aromatic dish. The beans and vegetables provide both fiber and essential nutrients, making this soup a balanced option. A bowl of this soup is perfect for meal prep, as it stores well and can be reheated easily.

High-Fiber Smoothie Bowl

A smoothie bowl is a refreshing way to pack in fiber and nutrients for breakfast. Blend frozen berries, a banana, and a handful of spinach with almond milk until smooth, then pour into a bowl. Top with high-fiber additions like chia seeds, flaxseeds, sliced fruit, and a sprinkle of oats for texture and crunch. The vibrant colors and varied toppings make this bowl both delicious and visually appealing. This high-fiber bowl will energize you for the day ahead while providing a nutritious, filling meal.

Overnight Oats with Nuts and Berries

Overnight oats are an easy, fiber-packed breakfast with minimal prep and maximum flavor. Combine oats with milk or a milk alternative and a handful of chia seeds in a jar, and let it sit in the fridge overnight to thicken. In the morning, give it a quick stir and top with fresh berries and chopped nuts for a crunchy, flavorful addition. The oats and chia seeds provide a double dose of fiber, keeping you full and satisfied throughout the morning. This creamy, customizable breakfast is perfect for busy mornings when you need something ready to go.

This article originally appeared on RetailShout.

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