High-Fiber Dinners to Prep in 30 Minutes (& Shopping List!)

High-Fiber Dinners to Prep in 30 Minutes (Weekly Plan & Shopping List!)

Published on July 5, 2024

Reviewed by Dietitian

Our column, ThePrep, has everything you'll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!

Summer means different things to everyone, and to me, it means family time. This summer is even more special because we’ll be welcoming a baby girl into our family. So goodbye, family of two, and hello, family of three. My mom and sister will be staying with us to help once the baby arrives, so I kept this week’s dinner plan straightforward with recipes that can be prepped in 30 minutes or less. Added bonus: They are high in fiber to help me feel my best (and regular!) as I recover postpartum. However, fiber does more than ensure smooth digestion. This amazing nutrient delivers other benefits, from increasing satiety to improving cholesterol and blood sugar levels and more.

While I’m on parental leave, Megan Ginsberg, our new senior editor at EatingWell, who I’m very excited to introduce you to, will cover for me. (Don’t worry; I’ll be back, and you’ll be in great hands!) Thanks for reading—and cooking—along with me.

Your Weekly Plan

Sunday: Chicken Nachos
Monday: Black Bean Fajita Skillet
Tuesday: Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
Wednesday: Slow-Cooker Three-Bean Chili Mac
Thursday: Pan-Seared Steak with Crispy Herbs & Escarole
Friday: Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

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Sunday: Chicken Nachos

These nachos are a fun idea for a Sunday night dinner, especially if, like me, you’re planning on eating dinner on the couch while watching a movie. One of the things I like about this recipe is that it calls for ready-to-use ingredients like shredded cooked chicken, corn tortillas and canned black beans, which make prep easy. And these last two ingredients, plus the veggies, deliver 10 grams of fiber in a 2.5-cup serving.

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Monday: Black Bean Fajita Skillet

This 5-star recipe is one of my favorite vegetarian meals. Beans are a great way to bump up the fiber and protein in a meatless dish to make it more filling. The bell peppers add beautiful colors to the dish and boost its nutrition. Bell peppers are one of the top vitamin C-rich foods, and vitamin C is a potent antioxidant that can help tame inflammation in your body. I’ll serve this dish over a bed of baby spinach and scoop it up with warm corn tortillas.

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Tuesday: Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo

Shrimp is one of my husband’s favorites, so I’ve been intentionally adding it to our rotation more frequently. Plus, shrimp is not only a great source of protein and low in saturated fat, but it also cooks in a wink, making it perfect for busy nights. Using a peppery spice blend and a small amount of barbecue sauce adds lots of flavor without the need for additional sodium.

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Wednesday: Three-Bean Chili Mac

a recipe photo of the Slow-Cooker Three-Bean Chili Mac — Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell

If you love chili and mac and cheese, this recipe is for you! And the best part is that it requires only 15 minutes of hands-on time; then, the slow cooker takes care of the rest. The blend of three beans—pinto, black and red kidney—makes this chili so delicious that one reviewer even noted, “There is so much flavor in every bite.”

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Thursday: Pan-Seared Steak with Crispy Herbs & Escarole

A good steak is always a highlight of our week, and this one is no exception. If you’ve never had escarole, I highly recommend giving it a try. Cooking this leafy green helps mellow its bitter taste. Fresh herbs such as thyme, sage and rosemary elevate the steak’s flavor. To round out the meal, I’ll serve this dish with whole-wheat sourdough bread, which ups your fiber intake—one slice has 3 grams of fiber.

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Friday: Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

With all the beautiful produce summer has to offer, I can’t get enough salads during this time of year. And I’m especially excited to try out this new recipe that looks very similar to one my mom makes. The combination of feta, cucumbers and tomatoes is always a winner, and adding lentils and olives makes this salad exquisite. I’ll serve Skillet Lemon-Pepper Salmon, an omega-3-rich protein, alongside.

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I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.

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