74 High-Fiber Meal Prep Recipes for a Healthy Gut

If you’re looking to show your gut some love, adding more fiber to your meals is a great way to start. A high-fiber diet is key for digestion and overall gut health. These recipes are packed with fiber, easy to prep ahead, and perfect for keeping you feeling great all week long. Trust me, your body will thank you!

1. Overnight Oats with Chia Seeds and Berries

Overnight oats are a breakfast champion: quick, easy, and packed with fiber to keep you feeling full and energized all morning.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (any kind you prefer)
• 1/4 cup plain yogurt
• 1 tablespoon chia seeds
• 1/4 cup mixed berries
• 1 teaspoon honey or maple syrup (optional)

Instructions

1. In a mason jar or container, combine oats, milk, yogurt, and chia seeds.
2. Stir well to combine.
3. Top with mixed berries and drizzle with honey or maple syrup, if desired.
4. Cover and refrigerate overnight or for at least 4 hours.

Meal Prep Tip: Prepare several jars at once for grab-and-go breakfasts throughout the week. You can also add different toppings like nuts, seeds, or chopped fruit for variety.

2. Lentil and Vegetable Curry

This hearty and flavorful curry is a fiber powerhouse, thanks to the lentils and abundance of vegetables. It’s also a great source of plant-based protein.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch piece ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon chili powder (adjust to taste)
• 1 cup red lentils, rinsed
• 1 can (14.5 ounces) diced tomatoes
• 2 cups mixed vegetables (carrots, bell peppers, broccoli florets)
• 1 cup vegetable broth
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and cook until softened.
2. Add garlic, ginger, cumin, coriander, turmeric, and chili powder. Cook for 1 minute more, until fragrant.
3. Add lentils, diced tomatoes, mixed vegetables, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender and vegetables are cooked through.
4. Season with salt and pepper to taste. Garnish with fresh cilantro.

Meal Prep Tip: This curry tastes even better the next day! Make a big batch and portion it into containers for lunches or dinners throughout the week. Serve over brown rice or quinoa for an extra fiber boost.

3. Black Bean and Corn Salad

This refreshing salad is packed with fiber from black beans and corn, and it’s also a great source of protein and antioxidants.

Ingredients

• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup frozen or fresh corn kernels
• 1 bell pepper, diced
• 1/2 red onion, diced
• 1/4 cup chopped fresh cilantro
• 1/4 cup lime juice
• 2 tablespoons olive oil
• 1/2 teaspoon ground cumin
• Salt and pepper to taste

Instructions

1. In a large bowl, combine black beans, corn, bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
3. Pour dressing over salad and toss to coat.

Meal Prep Tip: This salad is perfect for meal prep! Make a big batch and store it in the refrigerator for up to 4 days. Enjoy it on its own, or serve it with grilled chicken or fish for a complete meal.

4. Quinoa Stuffed Bell Peppers

These stuffed peppers are a delicious and satisfying way to get your fiber fix. They’re also packed with vitamins and minerals.

Ingredients

• 4 bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup corn kernels
• 1/2 cup chopped onion
• 1/4 cup chopped fresh cilantro
• 1/4 cup salsa
• 1/4 cup shredded cheddar cheese

Instructions

1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine quinoa, black beans, corn, onion, cilantro, and salsa.
3. Fill each bell pepper half with the quinoa mixture.
4. Sprinkle with cheddar cheese.
5. Bake for 20-25 minutes, or until peppers are tender and cheese is melted and bubbly.

Meal Prep Tip: These stuffed peppers are perfect for meal prep! Make a batch on the weekend and reheat them throughout the week for a quick and healthy lunch or dinner.

5. Avocado and White Bean Toast

This simple and satisfying toast is a great way to start your day or enjoy as a light lunch. It’s packed with fiber and healthy fats to keep you feeling full and satisfied.

Ingredients

• 2 slices whole-grain bread
• 1/2 avocado, mashed
• 1/2 cup canned white beans, rinsed and drained
• 1/4 cup chopped tomato
• 1/4 cup chopped cucumber
• Drizzle of olive oil
• Salt and pepper to taste

Instructions

1. Toast bread slices.
2. Spread mashed avocado on each slice.
3. Top with white beans, tomato, and cucumber.
4. Drizzle with olive oil and season with salt and pepper.

Meal Prep Tip: Mash the avocado and prepare the white bean topping in advance. Store them separately in the refrigerator. When ready to eat, simply toast the bread and assemble the toasts.

6. Fruit and Nut Trail Mix

Trail mix is a perfect on-the-go snack that’s packed with fiber, protein, and healthy fats. Make your own custom blend with your favorite nuts, seeds, and dried fruits.

Ingredients

• 1 cup mixed nuts (almonds, walnuts, cashews, etc.)
• 1/2 cup seeds (pumpkin seeds, sunflower seeds, etc.)
• 1/2 cup dried fruit (cranberries, raisins, apricots, etc.)
• 1/4 cup unsweetened coconut flakes (optional)

Instructions

1. Combine all ingredients in a large bowl.
2. Mix well.
3. Portion into small containers or bags for easy snacking.

Meal Prep Tip: Make a big batch of trail mix and store it in airtight containers. It’s a perfect snack to grab when you’re on the go or need a quick energy boost.

7. Easy Pea and Spinach Carbonara

The high fiber content comes primarily from peas and spinach, which are both vegetables that are naturally rich in dietary fiber. Creamy and comforting, this pasta dish delivers a rich, savory flavor with a hint of sweetness from the peas. This is perfect for a quick, family-friendly dinner, especially for those needing an increased intake of greens.

Ingredients

• 2 ounces of pasta (spaghetti or similar)
• 1/2 cup frozen peas
• 1 cup fresh spinach
• 1 large egg
• 1 ounce of grated parmesan cheese
• 1 slice of bacon or pancetta (optional)
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

1. Cook pasta according to package directions.
2. Sauté bacon/pancetta and garlic (if using).
3. Whisk the egg and parmesan.
4. Add peas and spinach to pasta in the last minute of cooking.
5. Drain pasta, reserving some pasta water.
6. Toss pasta with egg mixture, using pasta water to create a creamy sauce.

Meal Prep Tip: Cook pasta ahead of time and store it separately. Pre-chop garlic and measure parmesan. Combine egg and parmesan mixture in a container.

8. Avocado Grain Bowl With Beet Ginger Dressing

The cooked grains, roasted beets, and avocado contribute significant fiber, making this a very fiber-rich bowl. This nourishing bowl combines creamy avocado, hearty grains, and a tangy beet-ginger dressing for a refreshing and satisfying meal. This is an excellent lunch option for anyone seeking a healthy, plant-based meal.

Ingredients

• 1/2 avocado, sliced
• 1 cup cooked quinoa 
• 1/2 cup roasted beets, diced
• 1/4 cup mixed greens
• 2 tbsp. beet-ginger dressing (blended beet, ginger, lemon juice, and olive oil)
• Optional: edamame, cucumber, seeds

Instructions

1. Cook the quinoa according to package directions.
2. Roast or purchase pre-roasted beets.
3. Prepare the beet-ginger dressing by blending the ingredients.
4. Assemble the bowl with grain, avocado, beets, and greens.
5. Drizzle with dressing.

Meal Prep Tip: Cook grains and roast beets in advance. Prepare the beet-ginger dressing and store it in the refrigerator. Slice the avocado just before serving to prevent browning.

9. Zucchini-Chickpea Veggie Burgers With Tahini-Ranch Sauce

Savory and satisfying, these veggie burgers feature a blend of zucchini and chickpeas, offering a flavorful and protein-rich alternative to meat. The tahini-ranch sauce adds a creamy, tangy element. This burger is a good source of plant-based protein and fiber, promoting satiety and digestive health.

Ingredients

• 1 zucchini-chickpea patty
• 1 whole wheat bun
• 1/4 cup tahini-ranch sauce (tahini, yogurt, lemon juice, herbs)
• Lettuce and tomato slices

Instructions

1. Cook the zucchini-chickpea patty (pan-fry or bake).
2. Prepare the tahini-ranch sauce.
3. Assemble burger with patty, sauce, lettuce, and tomato.

Meal Prep Tip: Prepare the zucchini-chickpea patties in advance and freeze them. Mix the tahini-ranch sauce and store it in the refrigerator. Wash and slice the lettuce and tomatoes.

10. Crispy Striped Bass With Citrus Soba

While this dish has less fiber than the others, the soba noodles, especially if whole wheat soba is used, and the citrus segments, will provide the fiber for this meal. This is ideal for a light yet satisfying dinner, especially for those who enjoy seafood and Asian-inspired flavors.

Ingredients

• 4 ounces of striped bass fillet
• 2 ounces of soba noodles
• 1/4 cup citrus segments (orange, grapefruit)
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• Optional: green onions, sesame seeds

Instructions

1. Cook soba noodles according to package directions.
2. Pan-fry the striped bass until the skin is crispy.
3. Prepare the citrus dressing with soy sauce, rice vinegar, and sesame oil.
4. Toss soba noodles with citrus segments and dressing.
5. Serve striped bass over soba salad.

Meal Prep Tip: Cook soba noodles and store them separately. Prepare the citrus dressing and store it in the refrigerator.

11. Sweet Potato and Black Bean Tacos

A hearty and flavorful combo of roasted sweet potatoes and black beans, seasoned with cumin and chili powder. Wrapped in soft corn tortillas, these tacos are rich in fiber and packed with plant-based protein, making them a delicious and gut-friendly meal.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 8 small corn tortillas
• 1/2 cup salsa
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions

1. Preheat the oven to 400°F (200°C).
2. Toss diced sweet potatoes with olive oil, cumin, chili powder, salt, and pepper. Spread in an even layer on a baking sheet.
3. Roast for 25–30 minutes, until the sweet potatoes are tender and slightly browned.
4. Heat the black beans in a saucepan over low heat until warmed through.
5. Warm the tortillas on a skillet over medium heat for 1–2 minutes on each side.
6. Assemble the tacos by adding sweet potatoes, black beans, salsa, and a sprinkle of fresh cilantro. Serve with lime wedges.

Meal Prep Tip: Roast sweet potatoes and black beans in bulk, store separately, and assemble tacos when ready to eat.

12. Chickpea and Avocado Salad Wraps

This fresh and creamy wrap combines mashed chickpeas and avocado, packed with fiber and healthy fats. The addition of crunchy veggies makes it a satisfying, nutrient-dense option for a light lunch or snack.

Ingredients

• 1 can chickpeas, drained and mashed
• 1 ripe avocado, mashed
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/4 cup red onion, finely chopped
• 1/4 cup cucumber, finely chopped
• 1/4 cup cherry tomatoes, halved
• 2 large whole wheat wraps or tortillas
• Salt and pepper to taste
• Fresh spinach leaves

Instructions

1. In a bowl, combine the mashed chickpeas, mashed avocado, olive oil, lemon juice, red onion, cucumber, and cherry tomatoes.
2. Season with salt and pepper to taste.
3. Lay out the whole wheat wraps and layer fresh spinach leaves on top.
4. Spoon the chickpea-avocado mixture onto each wrap and roll up tightly.
5. Slice and store in airtight containers for an easy grab-and-go meal.

Meal Prep Tip: Prepare the chickpea-avocado mixture ahead of time, store separately from wraps and spinach to keep them fresh.

13. Spaghetti Squash with Roasted Veggie Marinara

A lighter twist on traditional pasta, this dish features roasted spaghetti squash topped with a hearty marinara made from colorful roasted vegetables. It’s a high-fiber, low-carb alternative that’s full of flavor and perfect for a healthy meal prep.

Ingredients

• 1 medium spaghetti squash
• 1 cup zucchini, chopped
• 1 cup eggplant, chopped
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 jar marinara sauce (look for a high-fiber variety)
• 2 cloves garlic, minced
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat the oven to 400°F (200°C).
2. Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with salt and pepper.
3. Place the squash halves face down on a baking sheet and roast for 40–45 minutes, until tender.
4. While the squash is roasting, toss zucchini, eggplant, and cherry tomatoes with olive oil, garlic, basil, salt, and pepper. Roast in the oven for 20–25 minutes, until tender.
5. When the squash is done, use a fork to scrape out the strands into a bowl.
6. Heat marinara sauce in a pan and combine with the roasted vegetables.
7. Serve the marinara veggie mixture over the spaghetti squash. Garnish with fresh parsley.

Meal Prep Tip: Roast squash and veggies in bulk, store separately, and reheat when ready to serve.

14. Sweet Potato and Apple Breakfast Bowl

This warm, comforting bowl combines roasted sweet potatoes and apples with a sprinkle of cinnamon and chia seeds, offering a sweet start to your day. It’s high in fiber and antioxidants, providing a balanced, energy-boosting breakfast.

Ingredients

• 1 medium sweet potato, peeled and diced
• 1 apple, diced
• 1/4 cup raisins or dried cranberries
• 1 tablespoon cinnamon
• 1/2 teaspoon vanilla extract
• 1/4 cup almond butter or peanut butter
• 1 tablespoon chia seeds
• 1/2 cup unsweetened almond milk

Instructions

1. Roast the diced sweet potato and apple with cinnamon at 400°F (200°C) for 20–25 minutes until tender.
2. In a bowl, combine the roasted sweet potato and apple with raisins, vanilla extract, and almond milk.
3. Top with almond butter and chia seeds before serving.

Meal Prep Tip: Prepare the roasted sweet potato and apple in bulk and store in airtight containers. In the morning, just reheat and add the toppings for a quick and fiber-rich breakfast.

15. Roasted Brussels Sprouts and Sweet Potato Salad

A vibrant, fiber-packed salad featuring roasted Brussels sprouts and sweet potatoes, complemented by crunchy walnuts and a tangy balsamic-tahini dressing. It’s a nutrient-dense, satisfying meal perfect for any time of the day.

Ingredients

• 2 cups Brussels sprouts, trimmed and halved
• 1 large sweet potato, peeled and diced
• 2 tablespoons olive oil
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1/4 cup dried cranberries
• 1/4 cup walnuts, chopped
• 2 tablespoons balsamic vinegar
• 2 tablespoons tahini

Instructions

1. Preheat the oven to 400°F (200°C).
2. Toss the Brussels sprouts and sweet potato with olive oil, paprika, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, tossing halfway through.
3. In a large bowl, combine the roasted Brussels sprouts and sweet potatoes with dried cranberries and chopped walnuts.
4. In a small bowl, whisk together balsamic vinegar and tahini.
5. Drizzle the dressing over the salad and toss to combine. Serve warm or cold.

Meal Prep Tip: Prep roasted veggies in advance, store dressing and nuts separately to keep the salad fresh.

16. Overnight Oats with Berries & Chia

Rolled oats soak overnight in almond milk with chia seeds, so breakfast is ready when you are. Swirl in a little yogurt for extra creaminess, then top with fresh berries just before eating. Each jar delivers about 10 g of fiber and keeps for four days in the fridge.

17. Black Bean & Sweet Potato Burrito Bowls

Roast diced sweet potatoes until caramelized, then pair them with cumin-spiced black beans and brown rice. Pack each bowl with shredded lettuce or cabbage for crunch and extra fiber. Reheat and add salsa or avocado for a speedy lunch that beats any takeout burrito.

18. Lentil & Spinach Soup Jars

Brown lentils simmer with onions, carrots, and tomatoes until tender, then a few handfuls of spinach wilt in at the end. Portion the soup into individual jars so it’s portable and easy to reheat. Each serving has roughly 14 g of fiber and freezes beautifully.

19. Farro Greek Salad Boxes

Sturdy farro soaks up a lemon-oregano vinaigrette without turning mushy, making it ideal for make-ahead salads. Add fiber-rich veggies like cucumbers and tomatoes plus olives for healthy fats. The salad stays fresh for five days, perfect for grab-and-go lunches.

20. Quinoa, Kale & Chickpea Patties

Combine cooked quinoa, chopped kale, and mashed chickpeas, then pan-sear until crisp on the outside. The patties reheat quickly in a skillet or air fryer, making them handy for speedy dinners. Serve over greens or tuck into whole-wheat pitas for double the fiber.

21. Roasted Veggie & Hummus Wraps

Batch-roast zucchini, bell peppers, and red onion, then chill the veggies for easy weekday assembly. Spread each wrap with a thick layer of hummus to boost protein and fiber simultaneously. They travel well and taste great cold, so they’re perfect for desk lunches.

22. Apple-Cinnamon Baked Oatmeal Squares

Old-fashioned oats, diced apples, and ground flaxseed bake into a sliceable breakfast that’s sweetened with just a touch of maple syrup. Cut the pan into portions and refrigerate or freeze. Pop a square in the microwave for a cozy morning meal that travels well.

23. Barley & Roasted Mushroom Risotto Cups

Pearl barley stands in for arborio rice, giving risotto-like creaminess plus extra fiber. Roast mushrooms separately for deep flavor, then stir them in before portioning. The cups reheat smoothly with a splash of broth or water to loosen the grains.

24. White Bean & Tuna Salad

Using canned cannellini beans and sustainably caught tuna makes this salad both quick and satisfying. A lemon-garlic dressing keeps it bright, while diced celery adds crunch. Spoon it over greens or stuff it into whole-grain pitas for an 8 g fiber lunch.

25. High-Fiber Turkey Chili

Lean ground turkey simmers with three kinds of beans, tomatoes, and smoky spices for a lighter take on classic chili. Batch cooking yields at least eight portions that freeze flat in zip bags. Each bowl clocks in at roughly 11 g of fiber and reheats in minutes.

26. Spicy Chickpea Stir-Fry Packs

Saute chickpeas in a quick soy-sriracha glaze, then toss with crisp veggies. The high-protein, high-fiber mix pairs nicely with brown rice or quinoa but is hearty enough to stand alone. Store in lidded containers for up to four days.

27. Edamame & Brown Rice Sushi Bowls

All the flavors of veggie sushi without the rolling. Brown rice supplies complex carbs, while edamame adds protein and fiber. A quick rice-vinegar dressing ties everything together; sprinkle on nori strips for an authentic touch.

28. Broccoli Stem Pesto Pasta

Save broccoli stems from other recipes and blitz them with basil, garlic, and walnuts for a zero-waste pesto. Toss with whole-wheat pasta for a dish boasting nearly 10 g of fiber per serving. It reheats without drying out, making it ideal for lunchboxes.

29. Three-Bean Herb Salad

A tangy red-wine vinaigrette marinates canned and blanched beans overnight, so flavors deepen as they chill. Fresh parsley and dill keep the salad lively all week. Serve solo or scoop over leafy greens for extra crunch.

30. Split Pea & Carrot Soup

Dry split peas soften into a silky base that’s naturally thick without cream. Carrots add sweetness, while a smoked paprika finish gives depth. The soup freezes wonderfully, so make a double batch for future evenings.

31. Cauliflower & Lentil Tacos

Roasting cauliflower with chili powder creates smoky flavor that pairs well with earthy brown lentils. Assemble the filling ahead; it reheats quickly in a skillet. Pack tortillas separately to avoid sogginess, then build tacos right before eating.

32. Raspberry Almond Chia Pudding

Blend raspberries with almond milk, then stir in chia seeds and let the mixture thicken in the fridge overnight. Each cup offers around 9 g of fiber and doubles as breakfast or dessert. Top with slivered almonds for crunch just before serving.

33. Bulgur Tabbouleh with Extra Parsley

Quick-cooking bulgur soaks in boiling water while you chop heaps of parsley and mint. The grain-to-herb ratio leans heavily toward greens for maximum freshness and fiber. Serve alongside grilled protein or scoop into lettuce cups for a light meal.

34. Stuffed Bell Peppers with Quinoa & Black Beans

Quinoa and black beans pack these peppers with more than 12 g of fiber each. Bake until peppers are just tender so they reheat without collapsing. Leftovers freeze well—wrap each pepper in foil and store for up to three months.

35. Sweet Corn & Pinto Bean Succotash

Frozen sweet corn gets a quick sear with onions and red pepper, then pinto beans join the party for extra fiber. A splash of lime juice livens everything up. Spoon the succotash over brown rice or enjoy as a side dish all week.

36. Peanut Butter Banana Oat Muffins

Mashed bananas and natural peanut butter keep these whole-grain muffins moist without loads of oil. Oat flour and flaxseed add an impressive fiber boost. Freeze extras and thaw in the microwave for a quick breakfast.

37. Rainbow Veggie Soba Noodle Jars

Soba noodles hold up well when coated in a light sesame dressing. Layer vibrant vegetables on top so they stay crisp until you shake and eat. Each jar offers color, crunch, and about 7 g of fiber.

38. Coconut Curry Lentils

Red lentils simmer quickly in coconut milk and spices, making this dish weeknight-friendly. The curry thickens as it cools, so leftovers taste even better. Portion over brown rice for a balanced, fiber-rich meal prep.

39. Roasted Brussels Sprouts & Barley Bowls

Crispy roasted sprouts pair beautifully with chewy pearl barley and a simple lemon-tahini drizzle. The components keep their texture for four days. Assemble bowls in advance or mix as you go to maintain maximum crunch.

40. Summer Berry Farro Salad

Nutty farro contrasts nicely with sweet berries and tender spinach. A light balsamic vinaigrette ties everything together without overpowering delicate fruit flavors. Serve chilled as a main salad or a vibrant side.

41. Spicy Red Lentil Dal

Red lentils break down quickly, creating a creamy texture without blending. A mix of turmeric, cumin, and chili gives the dish warming depth. Dal stays thick when chilled, so it’s perfect for portioning into single-serve containers.

42. Pear & Walnut Steel-Cut Oats

Slow-cooked steel-cut oats reheat well throughout the week. Stir in diced pears during the last few minutes so they soften yet keep shape. Top with walnuts for healthy fats and extra crunch right before serving.

43. Mediterranean Chickpea Mash Pitas

Mash canned chickpeas with lemon juice, olive oil, and herbs for a spreadable filling. The mixture keeps for five days and only improves in flavor. Load into pitas with fresh veggies for a high-fiber handheld lunch.

44. Bean & Veggie Stuffed Portobellos

Large portobello caps act as edible bowls for a hearty black bean and tomato filling. Bake until mushrooms are tender yet still hold shape. Store in glass containers and reheat in the oven so the caps stay juicy.

45. Asian-Style Kale & Quinoa Salad

Massage kale with a ginger-soy dressing so it softens and absorbs flavor. Combine with fluffy red quinoa for a protein and fiber combo. The salad keeps for up to five days without wilting.

46. Fig & Flax Energy Bites

Dried figs, oats, and ground flaxseed blitz together into naturally sweet, no-bake bites. Roll them in shredded coconut if you like extra texture. Store the bites refrigerated for two weeks or frozen for months.

47. Tuscan White Bean Stew

Great northern beans simmer with tomatoes, rosemary, and chopped kale for a comforting stew. A Parmesan rind adds savory depth during cooking, then you discard it before serving. Portion into quart containers and freeze for colder nights.

48. Roasted Carrot & Red Lentil Soup

Roasting carrots intensifies their sweetness, which pairs nicely with protein-packed red lentils. Blend until velvety for a sippable lunch. The soup stays bright and smooth after reheating; just add a splash of water if it thickens.

49. Whole-Wheat Pasta Primavera

Roast seasonal veggies like zucchini, cherry tomatoes, and bell peppers, then toss with al dente whole-wheat pasta. A simple garlic-olive oil sauce prevents sticking in the fridge. Reheat with a drizzle of water for a quick, balanced dinner.

50. Crunchy Roasted Chickpeas Snack Packs

Canned chickpeas crisp up in the oven with paprika and cumin. Cool completely before sealing in snack-size containers to maintain crunch. Each quarter-cup serving supplies nearly 6 g of fiber for afternoon munchies.

51. Sweet Potato & Black Bean Enchilada Bake

Layer corn tortillas with roasted sweet potatoes, black beans, and enchilada sauce, then bake until bubbly. Slice the pan into squares and store individually. The flavors meld over time, making leftovers even tastier.

52. Mango Black Bean Quinoa Salad

Sweet mango balances savory black beans and earthy quinoa. A lime-cumin dressing ties everything together for a tropical twist. The salad stays fresh for four days and pairs well with grilled shrimp or chicken.

53. Ginger Garlic Bok Choy & Edamame Stir-Fry

Baby bok choy cooks quickly, making it ideal for meal prep when you’re short on time. Shelled edamame adds protein and fiber while soaking up the flavorful sauce. Serve over brown rice or soba noodles for a balanced bowl.

54. Cranberry Pistachio Overnight Wheat Berries

Wheat berries soften overnight in the fridge, saving stovetop time. Dried cranberries and pistachios provide sweet-savory contrast plus extra fiber. Enjoy cold or give it a quick microwave zap on chilly mornings.

55. Hearty Vegetable Barley Soup

Onions, celery, tomatoes, and pearl barley create a filling soup that reheats like a dream. Add whatever veggies you have on hand; the recipe is forgiving. Freeze in single-serve containers for emergency lunches.

56. Zucchini & Oatmeal Breakfast Bake

Shredded zucchini adds moisture and fiber to a lightly sweet oatmeal batter. Bake in a square pan, then portion into bars for easy mornings. The bake tastes good warm or cold and hides veggies from picky eaters.

57. Mexican Lentil Taco Filling

Swap ground meat for lentils simmered in tomato and chili spices. Spoon the filling into tortillas or over nachos all week long. Each half-cup serving provides 8 g of fiber and reheats in under two minutes.

58. Orange Sesame Broccoli & Brown Rice

Fresh orange juice and toasted sesame oil transform simple broccoli into a takeout-style dish. Pair with nutty brown rice for lasting energy. Pack with extra sauce in a silicone cup so the rice stays fluffy until lunchtime.

59. Chickpea & Spinach Coconut Curry

Canned chickpeas soak up coconut milk, turmeric, and garam masala for a speedy stovetop curry. Stir in spinach right before removing from heat so it stays vibrant. Serve over quinoa for double the fiber punch.

60. Spelt Berry Salad with Roasted Beets

Chewy spelt berries anchor this earthy salad, while roasted beets lend natural sweetness. A mustard-shallot dressing complements peppery arugula and creamy goat cheese. The salad holds up in the fridge for three days—just keep the cheese separate until serving.

61. Baked Falafel Meal Prep Plates

Soaked (not canned) chickpeas yield the best texture for baked falafel, which stays crispy without frying. Pair with tabbouleh and roasted veggies to round out the plate. Warm the falafel in a toaster oven for peak crunch.

62. Cinnamon Raisin Quinoa Breakfast Bowls

Cook quinoa in almond milk with cinnamon and vanilla until creamy. Raisins plump as they simmer, adding natural sweetness. Portion into jars and top with pecans right before eating for a hearty start to the day.

63. Smoky Black-Eyed Pea Stew

Black-eyed peas, fire-roasted tomatoes, and chopped greens marry in a paprika-smoked broth. The stew thickens as it sits, making it ideal for next-day lunches. Serve with cornbread or over cooked millet for a Southern twist.

64. Roasted Cabbage & Cannellini Sheet Pan

Cut cabbage into thick wedges so it caramelizes without falling apart. Add canned cannellini beans during the last 10 minutes to warm through and absorb flavors. Store portions in shallow containers; a quick reheat revives the crispy edges.

65. Strawberry Chia Jam Yogurt Parfaits

Simmer strawberries with chia seeds for a quick stovetop jam packed with fiber. Layer the jam with Greek yogurt and keep granola in a separate baggie to maintain crunch. Assemble the parfait the night before for effortless mornings.

66. Red Bean & Sweet Potato Chili

Kidney beans and sweet potatoes make a hearty vegetarian chili loaded with vitamins and fiber. Chipotle powder adds a subtle smoky kick. Freeze leftovers in single portions so chili night is only ever a microwave away.

67. Protein-Packed Oat Pancake Mix

Blend rolled oats into flour, then mix with ground flaxseed, baking powder, and a pinch of salt. Store the dry mix in a jar; just add milk and an egg (or flax egg) when ready to cook. The pancakes freeze well—pop them in the toaster for quick weekday breakfasts.

68. Grilled Vegetable & Farro Stuffed Pitas

Grill or roast a mix of summer vegetables, then toss with cooked farro and a light vinaigrette. Stuff the mixture into whole-grain pitas for a portable meal. Wrap tightly in foil to keep everything together during transport.

69. Lemon Dill Lentil Salad

French green lentils stay firm after cooking, making them ideal for salads that won’t turn mushy. A zippy lemon-dill dressing brightens the earthy legumes. Serve chilled alongside grilled fish or pack as a stand-alone lunch.

70. Maple Pecan Bran Muffins

Wheat bran and oat bran combine for muffins that offer nearly 5 g of fiber each. Maple syrup provides natural sweetness while chopped pecans lend crunch. Freeze a dozen and reheat in the oven so the tops stay crisp.

71. High-Fiber Veggie Fried Rice

Day-old brown rice makes the best fried rice because the grains stay separate. Load the wok with fiber-rich veggies like peas, carrots, and shredded cabbage. Portion into containers and reheat in a skillet to revive the wok-char flavor.

72. Tropical Papaya & Oat Smoothie Packs

Pre-portion papaya, banana, and oats into freezer bags so smoothie prep takes seconds. In the morning, blend a pack with coconut water and a squeeze of lime. The oats thicken the drink and add 4 g of fiber per glass.

73. Brown Lentil & Tomato Pasta Sauce

Swap ground meat for brown lentils in this hearty marinara. Simmer until the lentils are tender but still have bite, then cool and portion into freezer jars. Toss with whole-grain pasta or use as a pizza topping.

74. Spicy Bean & Corn Lettuce Wraps

Quickly sauté black beans, corn, and diced bell pepper with chili spices for a speedy filling. Pack the mixture in a separate container and assemble wraps right before eating so the lettuce stays crisp. Each two-wrap serving provides about 9 g of fiber.

Final Thoughts

Incorporating more fiber into your diet doesn’t have to be complicated or boring. With a little planning and these delicious recipes, you can easily meal prep your way to a happier, healthier gut. Remember, a healthy gut is key to overall well-being, so start nourishing yours today!