6 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 six 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.

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!