21+ Easy High-Fiber Meals with Over 8g of Fiber l Skinny Flavor

This fiber-rich meal is easy to prepare and full of flavor. With at least 8 grams of fiber per serving, meeting your daily fiber goal feels simple, doable, and realistic in your everyday diet.

21+ High-Fiber Meals for Breakfast, Lunch, and Dinner

If you want to eat more fiber but don’t want to eat bland “health food,” you’ve come to the right place. these high fiber diet It’s filling, family friendly, and made with real ingredients. There are no powders or special effects (like the festive bean salad pictured above). Whether you’re planning meals for the week or getting dinner on the table, these recipes will help you. 8 to 15 grams of fiber per serving (or more) without sacrificing taste. You can see my full collection of high-fiber recipes here.

Why You Love a Fiber-Rich Diet

I started paying attention to how much fiber I was consuming when I started tracking my macros a few years ago. Increasing your fiber intake aids digestion, helps regulate blood sugar, plays an important role in heart health, and makes meals more filling, all at the same time. According to the Mayo Clinic, most people don’t get enough fiber in their daily diet.

• Breakfast, lunch, dinner. These high-fiber recipes work with every meal of the day, so you can get more fiber in your day from start to finish.
• There are many different types. This list of high-fiber meals includes salads, soups, sheet pan meals, overnight oats, and more. You won’t get sick of eating the same food over and over again.
• Easy and delicious. None of these recipes require excessive preparation or time in the kitchen. In fact, some dishes don’t require cooking at all! Plus they are all really delicious.

What are high-fiber foods?

Many vegetables, fruits, and legumes contain some fiber, but certain foods contain more fiber than others. These are a few high-fiber staples that I use regularly when developing recipes. I personally aim to consume at least 25 grams of fiber per day, so you will find these ingredients appearing frequently in your meals.

• oats
• avocado
• chickpeas
• bean (Black beans, navy, cannellini, kidney)
• lentils
• split peas
• quinoa
• chia seeds
• basil seeds

You can also find fiber. Dark chocolate, apples, pears, raspberries and other berries, pistachios, fresh coconut, seeds and nuts, and even popcorn.—Proof that eating more fiber doesn’t have to be boring. There are many easy and delicious ways to incorporate them into your daily meals.

Try 20+ High-Fiber Meals

morning

Cinnamon-Raisin Overnight Oats

These Cinnamon Raisin Overnight Oats with Blueberries and Banana are a quick, easy, and flavorful breakfast. Just prepare it once and enjoy it all week long. 6WW Points • Calories: 378 Protein: 10 Carbohydrates: 58 Fat: 14 Fiber: 12

Get the Recipe

Slow Cooker Steel Cut Oats

For an easy, filling, high-fiber breakfast, try Slow Cooker Steel Cut Oats. Made with steel-cut oats, berries, bananas, maple syrup, and nuts, these oats the whole family will love.3 WW Calories: 302 Protein: 9 Carbs: 50.5 Fat: 8 Fiber: 9.5

Get the Recipe

Pumpkin Overnight Oats

For a high-fiber breakfast that requires no cooking, try Pumpkin Overnight Oats. A perfect way to start a fall day!4 WW Calories: 269 Protein: 10 Carbs: 40.5 Fat: 12 Fiber: 10

Get the Recipe

Hummus Avocado Toast

Hummus Avocado Toast is a great vegan option for breakfast or lunch. This fiber-rich dish is ready in 5 minutes. Perfect for super busy mornings!5 WW Calories: 249 Protein: 10.5 Carbs: 32 Fat: 9.5 Fiber: 8

Get the Recipe

Zoats or Pumpkin Oats

Zoats are a fun way to get some extra vegetables into your day! Bananas naturally sweeten these critters, egg whites add protein, and cinnamon, blueberries, and almonds add texture and flavor. 2 WW ​​Calories: 441 Protein: 24 Carbohydrates: 63 Fat: 12.5 Fiber: 12

Get the Recipe

lunch

Tuna white bean salad

Easy High Protein Tuna White Bean Salad with Navy Beans is fresh, flavorful and perfect for meal prep.5 WW Calories: 437 Protein: 38 Carbs: 39 Fat: 14 Fiber: 12

Get the Recipe

Protein Egg and Quinoa Salad Container

Egg and Quinoa Salad Container is another high-fiber recipe that’s ideal for meal prepping. Build it early in the week and take it to work for a filling and delicious lunch.6 WW Calories: 362 Protein: 15 Carbs: 29 Fat: 22 Fiber: 9

Get the Recipe

Chickpea Avocado Salad

Light, fresh, and simple, this chickpea and avocado salad makes a great lunch. Add your favorite garden vegetables and top with oil and lemon or oil and vinegar depending on your mood!3 WW Calories: 243 Protein: 9 Carbs: 31.5 Fat: 10 Fiber: 8.5

Get the Recipe

Avocado Quinoa Salad

This avocado quinoa salad with cucumbers, tomatoes, onions, and cilantro can be enjoyed on its own or with other dishes for a plant-based lunch. 9 WW Calories: 443 Protein: 11 Carbs: 55 Fat: 23 Fiber: 16

Get the Recipe

dinner

Crock Pot Chicken Taco Chili

Crock Pot Chicken Taco Chili This is an easy slow cooker dump recipe that uses freezer and pantry staples! This has been one of our most popular recipes since 2008!1 WW Pt Calories: 220 Protein: 21 Carbs: 28 Fat: 3 Fiber: 8.5

Get the Recipe

White Bean Turkey Chili

Delicious and creamy White Bean Turkey Chili Recipe Made with canned white beans, ground turkey, aromatics and spices. No tomatoes used!1 WW Calories: 307 Protein: 30 Carbs: 25 Fat: 12 Fiber: 9

Get the Recipe

Southwestern Stuffed Sweet Potatoes

Southwest Stuffed Sweet Potatoes with Ground Turkey, Beans, Corn, and Cheese provide over 23 grams of protein and 9 grams of fiber per serving.2WW Pts Calories: 413 Protein: 23 Carbs: 54 Fat: 11.5 Fiber: 9

Get the Recipe

Chicken Dal Curry

Chicken Dal Curry is a comforting Burmese stew made with yellow peas, chicken, ginger, turmeric, curry and spices.1 WW Calories: 529 Protein: 64 Carbs: 31 Fat: 16 Fiber: 9.5

Get the Recipe

White Bean Scampi with Linguini

White bean scampi served with whole wheat linguine is a high-fiber alternative to traditional shrimp scampi. With beans, spinach, and tomatoes, this is a great vegetarian weeknight dinner option. 8 WW Calories: 571 Protein: 26.5 Carbs: 93 Fat: 9.5 Fiber: 17

Get the Recipe

Chicken and Avocado Soup

This chicken and avocado soup with lime, chives, and cilantro is a favorite when you want comfort food with a Latin twist. The perfect chicken and avocado flavor combo.Calories: 297 Protein: 31 Carbs: 14.5 Fat: 14 Fiber: 7.5

Get the Recipe

Lentil Curry Recipe (Stove or Instant Pot)

This lentil curry can be made on the stovetop or in the Instant Pot. Perfectly seasoned with curry powder, garam masala and more, this curry can be served as a vegetarian entree over rice or paired with coconut chicken curry. 0 WW Calories: 216 Protein: 13 Carbs: 41 Fat: 1 Fiber: 8

Get the Recipe

side

Sweet Potato Salad Recipe

This healthy sweet potato salad with avocado combines sweetness, creaminess, and warm and cold elements and can be enjoyed warm or cold.6 WW Pts Calories: 290 Protein: 3.5 Carbs: 35 Fat: 16 Fiber: 7

Get the Recipe

fast black beans

The easiest canned black beans to make in just 20 minutes! This recipe turns a can of black beans into a flavorful side dish or meatless meal.2WW Points Calories: 135 Protein: 6 Carbs: 20 Fat: 4 Fiber: 9

Get the Recipe

Instant Pot Roasted Beans

these Instant Pot Roasted Beans A simple, healthy, fat-free version of a classic Mexican side dish. No added oil or lard! 0 WW Calories: 50 Protein: 5 Carbs: 16.5 Fat: 0.5 Fiber: 10

Get the Recipe