7 High-Fiber Meal Preps to Keep You Full and Satisfied

Feeling sluggish and hungry throughout the day? It might be time to add more fiber to your diet. Fiber helps regulate digestion, keeps you feeling full, and supports overall health. Here are seven delicious and easy meal prep recipes packed with fiber to keep your energy levels up and your cravings at bay.

1. 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, keeping you satisfied for hours.

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.

2. 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.

3. 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.

4. 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.

5. Berry and Nut Parfait

This parfait is a quick and easy breakfast or snack option that is packed with fiber, protein, and healthy fats.

Ingredients

• 1/2 cup plain or Greek yogurt
• 1/4 cup granola
• 1/4 cup mixed berries
• 1 tablespoon chopped nuts (almonds, walnuts, etc.)
• 1 teaspoon honey or maple syrup (optional)

Instructions

1. In a glass or container, layer yogurt, granola, berries, and nuts
2. Repeat layers until container is filled, ending with a berry and nut topping
3. Drizzle with honey or maple syrup if desired
4. Enjoy immediately or store in the refrigerator for later

Meal Prep Tip: Prepare several parfaits at once and store them in the refrigerator for a quick and healthy snack or light breakfast throughout the week

6. Roasted Vegetable and Chickpea Buddha Bowl

This colorful and nutritious bowl is a great way to incorporate a variety of fiber-rich vegetables into your diet.

Ingredients

• 1 cup cooked chickpeas
• 1 cup chopped broccoli florets
• 1 cup chopped sweet potato
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Tahini dressing (optional)

Instructions

1. Preheat oven to 400°F (200°C)
2. Toss broccoli, sweet potato, and red onion with olive oil, salt, and pepper
3. Spread vegetables on a baking sheet and roast for 20-25 minutes, or until tender and slightly browned
4. In a bowl, combine cooked chickpeas, roasted vegetables, and parsley
5. Whisk together olive oil, lemon juice, salt, and pepper for a simple dressing, or drizzle with tahini dressing
6. Toss to coat and enjoy

Meal Prep Tip: Roast the vegetables ahead of time and store them in the refrigerator. Assemble the bowls just before eating or pack them individually for lunches

7. Whole Wheat Pasta with Spinach and White Beans

This simple pasta dish is a hearty and satisfying meal that is packed with fiber and protein.

Ingredients

• 1 cup whole wheat pasta
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 2 cups fresh spinach
• 2 cloves garlic, minced
• 1/4 cup olive oil
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions

1. Cook pasta according to package directions. Drain and set aside
2. Heat olive oil in a large skillet over medium heat. Add garlic and cook until fragrant  
3. Add white beans and spinach to the skillet and cook until spinach is wilted
4. Add cooked pasta to the skillet and toss to combine
5. Stir in Parmesan cheese and season with salt and pepper to taste

Meal Prep Tip: Cook a large batch of pasta and portion it into containers. Add the white bean and spinach mixture and store in the refrigerator for up to 3 days. Reheat in the microwave when ready to eat.

Final Thoughts

Eating a high-fiber diet doesn’t have to be complicated or time-consuming. These meal prep ideas are easy to prepare and packed with nutrients to keep you feeling your best. By incorporating more fiber into your meals, you’ll support your digestive health, stay fuller longer, and enjoy a variety of delicious flavors.

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.