Boosting fiber doesn't have to be complicated, and this roundup of 63+ meal prep friendly recipes proves it. From quick meals to simple snacks, you'll find realistic ideas that support busy weeks and balanced eating.
Getting more fiber can make a big difference in how you feel, especially when it comes to digestion and staying full between meals, but it's hard to keep that up when life is busy. That's why this roundup focuses on make ahead recipes, each aiming for at least 5g of fiber per serving (snacks slightly less), so you have something nourishing ready to grab when hunger hits.
I've leaned on my husband's perspective quite a bit- he's a nurse with type 1 diabetes, and he pays close attention to how meals impact energy and satiety. His feedback has helped us favor recipes that are practical for work lunches, easy on prep time, and satisfying enough to keep you from snacking your way through the afternoon. Hopefully these give you a little more easy (and flavor!) in your week.
High Fiber Dinner Recipes
Perfect Cauliflower Fried Rice (with cashews!)
Cauliflower fried rice is flavored with ginger, soy sauce and sesame oil, and cooks up in one pan! Lighter, yet filling, it has soft scrambled eggs, chicken and cashews.
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Make Ahead Lemon Chicken Sheet Pan Gnocchi
This lemon chicken baked gnocchi has brussels sprouts, broccoli and feta cheese for the ultimate sheet pan dinner! Works great for meal prep or an easy weeknight dinner.
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Instant Pot Minestrone Soup
This Instant Pot minestrone soup is hearty, rich, and packed with plant-based protein! An easy vegetarian meal that works well for meal prep and is ready in under an hour.
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Moroccan Instant Pot Lentils
Moroccan Instant Pot lentils made with sweet potato, tomatoes, carrots, and warming spices! Vegan comfort food at it's finest, this recipe is gluten-free, freezer-friendly, and delicious.
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Chickpea Butternut Squash Fajitas (Freezer-Friendly)
Chickpea butternut squash fajitas are a tasty remix on the classic. With tender roasted butternut squash, bell peppers, red onions and chickpeas tossed in a flavorful homemade fajita seasoning, they're simple to prep and work great as a freezer meal.
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Instant Pot Fiesta Rice Bowls
These instant Pot fiesta rice bowls are a vegetarian, gluten-free recipe that works great for meal prep! Just dump it all in the Instant Pot, press the button, and you're done!
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Easy Black Bean Burgers
These Easy Black Bean Burgers are hearty, flavorful, and packed with protein and spices for a delicious meatless meal. Crispy on the outside and tender inside, they’re perfect for a quick and satisfying lunch or dinner!
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Instant Pot Dal
This easy Instant Pot dal is the ultimate vegan comfort food. Made with red lentils and richly seasoned with Indian spices, it's thick, hearty, and filling. The Instant Pot makes it even easier to make!
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Portuguese Freezer Chicken Bake
Portuguese freezer bake is filled with nutritious ingredients: chicken thighs, carrots, potatoes, onions and a delicious tomato sauce inspired by Portuguese flavors. Easy to prep ahead and freeze, then thaw and bake for dinner.
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Instant Pot Quinoa Enchilada Casserole
Instant Pot quinoa enchilada casserole is a delicious and easy weeknight dinner! Prep freezer packs for a convenient freezer Instant Pot meal. Vegetarian, gluten-free, and easily made vegan!
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One Pot Black Bean Fajita Pasta
One pot black bean fajita pasta is creamy and delicious vegetarian pasta recipe. With bell peppers, onions, black beans and fajita seasonings, it's perfect for weeknight dinners or for meal prep.
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Eggplant Lasagna
Eggplant lasagna is a low carb alternative to the real thing...you won't miss the traditional lasagna noodles replaced with eggplant! Perfect to stock up the freezer for easy lunches or dinners.
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Butternut Squash Enchilada Casserole (Prep Ahead)
This butternut squash enchilada casserole bakes up with the bold spices of enchilada sauce, cheese, black beans, butternut squash and tortillas. Simple to assemble, and can be frozen for later!
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Spicy Slow Cooker Chickpea Chili (+ Instant Pot)
An easy and delicious 8-10 hour slow cooker chilli packed with chickpeas and sweet potato, and flavored with chipotle and lime. Ready when you walk in the door from work!
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Instant Pot Vegetable Soup
This easy Instant Pot Vegetable soup includes step-by-step directions for a healthy and cozy soup that you can meal prep! Made with zucchini, cauliflower, tomatoes, carrots, herbs, and homemade vegetable stock.
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Instant Pot Chicken Chili
This Instant Pot chicken chili is full of bold TexMex flavor, and fall-apart tender chicken. A hearty meal for a cold day, it's simple to prepare and cooks up quickly thanks to the pressure cooker!
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Instant Pot Black Bean Soup
Instant Pot black bean soup is hearty, creamy, and so flavorful! Cooking the beans from dried is economical and infuses so much extra flavor into the soup. This recipe is vegan, gluten-free, and meal prep friendly!
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Vegan Slow Cooker Peanut Stew (Maafe-Inspired)
Slow cooker peanut stew is vegan comfort food at it's finest! With chickpeas, sweet potatoes, and peanut butter, it's inspired by the West African peanut stew, maafe. You can assemble this ahead and freeze as a crockpot freezer meal.
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Vegan Crockpot Chili
This vegan crockpot chili can be assembled ahead and frozen for an easy slow cooker freezer meal! Made with sweet potatoes, corn, black beans, and spices; it's vegan, gluten-free, and seriously tasty!
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Maple Ginger Cashew Chicken Stir Fry (30 Minutes)
A simple cashew chicken stir fry packed with veggies, sprinkled with cashews, and tossed in a sticky maple ginger stir fry sauce. Works great for an easy weeknight dinner or for meal prep.
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Instant Pot White Chicken Chili
Creamy and rich, with fall apart tender chicken and flavor that will warm you up to the tips of your toes, this Instant Pot white chicken chili is simple to prep and reheats great!
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Maple Pulled Pork Enchiladas with Butternut Squash
Maple pork and butternut squash enchiladas are made with creamy mashed butternut squash, juicy pulled pork and spiced enchilada sauce. Easy to prepare and can be prepped ahead!
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Best Lentil Soup Recipe
This lentil soup is thick and hearty, loaded with lentils, vegetables and fresh herbs. A tasty vegan soup recipe that works great for meal prep!
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Spicy Instant Pot Thai Chicken Curry
This Instant Pot Thai curry has a creamy, spicy and flavorful sauce, and comes together quickly for a weeknight dinner. Rich, fragrant, and absolutely delicious.
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Moroccan Couscous Meal Prep Bowls
These Moroccan inspired meal prep bowls are full of warm spices and deep flavor. With spiced chicken thighs, roasted cauliflower and green beans served over lemony pearl couscous, it's an easy meal to prep on the weekend.
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Instant Pot Coconut Sweet Chili Chicken Stir Fry
Instant Pot coconut sweet chili chicken stir fry is easily ready in under 30 minutes! Made with a few simple ingredients, you can assemble freezer packs making for easy weeknight dinners.
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Slow Cooker Sweet Potato Quinoa Stew
Hearty, healthy, and filled with delicious southwestern flavor, this slow cooker black bean, quinoa and sweet potato stew is so easy to prep! Works great as a weeknight dinner, and can be meal prepped in multiple ways.
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Taco Casserole
Craving comfort food that fits your goals? This taco casserole delivers bold flavor with just 230 calories per serving.
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BBQ Meatloaf Meal Prep Bowls
BBQ Meatloaf Meal Prep Bowls are an easy lunch idea that you are going to be so excited to eat! With cajun mashed sweet potatoes, steamed green beans and mini BBQ meatloaves.
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Mexican Spaghetti Squash Casserole
Mexican spaghetti squash casserole with ground turkey, black beans, corn and cheese. Simple to prepare, lower in carbs, and leftovers keep amazingly well!
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Vegan Bolognese
This vegan bolognese is hearty, rich, and packed with plant-based protein. Made with red lentils, mushrooms, walnuts, and a ton of vegetables! Not only is it approved by picky meat-eaters and kids, but it's also perfect for stocking the freezer!
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Instant Pot Chicken Tortilla Soup
When you're craving TexMex flavors, but want to keep things cozy, this Instant Pot chicken tortilla soup is absolutely perfect! With tender shredded chicken, corn, black beans, bell peppers, cheese and tortilla strips.
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High Fiber Breakfast Recipes
Starting your day with fiber helps keep hunger in check and your energy steady. These breakfast recipes are simple, satisfying, and can all be prepped ahead.
7 Healthy Steel Cut Oats Recipes
7 healthy steel cut oats recipes that are easy to make ahead and keep in the fridge or freezer for easy breakfasts. Plus instructions on how to cook steel cut oats in the Instant Pot, slow cooker or on the stovetop.
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Easy baked oatmeal muffins
Easy baked oatmeal muffins are a delicious meal prep breakfast or snack on the go. They are easily made gluten-free and vegan, are freezer-friendly, and are customized with seven different flavor variations so you'll never get bored!
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Sweet Potato Breakfast Burritos
These southwestern sweet potato breakfast burritos are perfect for stocking your freezer. An easy, healthy meal prep breakfast recipe.
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Make Ahead Sausage Breakfast Bowls
Make ahead healthy sausage breakfast bowls with roasted root vegetables and turkey sausage. Prep ahead and re-heat for tasty meal prep breakfasts.
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Blueberry Baked Oatmeal
Tender, lightly sweet, and loaded with juicy blueberries this blueberry baked oatmeal makes breakfast for a crowd! Naturally sweetened with maple syrup, with a hint of cinnamon and ample blueberry flavor, you can bake it up on meal prep day and enjoy through the week.
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Sweet Potato Meal Prep Breakfast Bowls
Make these sweet potato breakfast meal prep bowls ahead of time and you'll be rewarded with four delicious, veggie-packed breakfasts waiting for you in the fridge.
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High Fiber Make Ahead Lunches
These lunches are perfect for busy days when you don't have time to cook from scratch. Packed with at least 5g of fiber per serving, they reheat well and will help keep your hunger in check all afternoon.
Healthy Taco Salad Recipe
Ditch the messy tacos and make this healthy taco salad recipe instead...loaded with delicious turkey taco meat, crunchy tortilla chips, cheese and more! Easy to prep and perfect for a meal prep lunch or dinner.
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Taco Salad with Shrimp
A fresh and light taco salad recipe that is packed full of veggies, topped with honey lime shrimp, and tossed in a honey lime vinaigrette!
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Southwestern Sweet Potato & Lentil Jar Salads
These sweet potato & lentil jar salads have the most amazing chili lime vinaigrette! Make them ahead and enjoy throughout the week for an easy, healthy on-the-go lunch.
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Spring Strawberry Bento Box
Spring strawberry bento lunch boxes are easy to whip up in under 15 minutes! With fresh strawberries, maple cinnamon pecans, balsamic reduction and more.
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Healthier Firecracker Chicken Meal Prep Bowls
Healthier firecracker chicken meal prep bowls are sweet and spicy! Lightened up compared to classic recipes, but still super flavorful. Gluten-free and ready in 35 minutes.
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Taco Salad Bento Lunch Box
This no cook taco salad bento box recipe is ready for your lunch in under 20 minutes! A great meal prep lunch option when you're too busy to prep.
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Mexican Cobb Salad
Mexican cobb salad made with guacamole, pickled onions, bacon, and jalapeno havarti cheese. A fresh twist on classic cobb salad that works great for meal prep and lunch on the go!
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Chopped Chickpea Salad (Make Ahead)
This chopped chickpea salad has bulgur wheat, crunchy veggies, feta cheese, and a delicious honey lemon vinaigrette is a delicious vegetarian salad that tastes even better on day 2!
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Satay Chicken Lunch Bowls
These satay chicken meal prep lunch bowls can be prepped on the weekend and enjoyed throughout the week for a tasty, low carb lunch. You’re going to want to drizzle that peanut sauce on everything!
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Thai Chickpea Mason Jar Salad
Thai chickpea mason jar salad has a tangy peanut dressing, quinoa, zucchini, carrots and cabbage and is topped with honey roasted peanuts! Ready in under 25 minutes.
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Black Bean and Corn Salad
Black bean and corn salad with a tangy chili lime vinaigrette is the perfect summery salad. Loaded with fresh corn, black beans, avocados, and veggies it's perfect for your next BBQ or picnic lunch!
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Jerk Chicken Meal Prep Lunch Bowls
Jerk Chicken Meal Prep Lunch Bowls: bring a taste of the tropics to work with you! These lunch bowls are sweet and spicy, and packed full of healthy veggies and quinoa to power you through your afternoon.
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Grilled Veggie & Black Bean Meal Prep Bowls
Make these Grilled Veggie & Black Bean Meal Prep Bowls on the weekend and you will have four work lunches waiting for you. A great vegetarian meal prep option that will keep your oven off this summer.
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Dense Bean Salad Recipe
This dense bean salad holds up well in the fridge, making it ideal for lunches, potlucks or weeknight dinners.
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High Fiber Snacks
Even small bites can make a big difference. These snack ideas give you a fiber boost between meals without slowing you down, making it easier to stay full and energized all day.
Nut Free Energy Bites (seed-free, coconut-free base recipe)
These nut free energy bites can also be made seed-free and coconut-free, perfect for those with allergies.
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Lemon Protein Bars
Craving something sweet but filling? This lemon protein bar is the ultimate combo of fresh flavor and real fuel.
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ULTRA Crispy Air Fryer Chickpeas
Crispy air fryer chickpeas are the tastiest and crunchiest snack you will find. Using the air fryer cuts the cook time down to 15 minutes, and they are so much crispier than in the oven! Vegan and gluten-free, these crispy roasted chickpeas are an awesome healthier snack.
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The Best Homemade Protein Bars
Whip up these homemade protein bars packed with almond butter, oats and dark chocolate chips! Enjoy 17 g of protein and a hint of espresso in every chewy bite.
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Perfect Homemade Hummus
This homemade hummus recipe comes out perfectly each and every time, and tastes so much better than store-bought! Smooth, flavorful, and simple to prepare: simple, no peeling chickpeas required, and it's ready in under 10 minutes!
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Spicy Roasted Chickpeas
Spicy roasted chickpeas that are a tasty, healthier snack! Check out my foolproof method for the CRISPIEST results!
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Smoky Sweet Potato Hummus
Hummus is kicked up a notch with sweet potatoes, chipotle and lime. This hummus is lower in calories than regular hummus, although you'd never know it!
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Creamy Chocolate Dessert Hummus
This creamy chocolate dessert hummus is a protein-packed dessert or snack! Perfect for dipping fruit and pretzels in, it's made with chickpeas, peanut butter, cocoa powder, and sweetened with maple syrup.
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Chickpea Cookie Dough
Whip up a sweet snack in minutes! This Chickpea Cookie Dough is made with wholesome ingredients and is refined sugar-free. It also has sneaky protein and fiber, making it a balanced snack!
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Morning Glory Breakfast Cookies
These morning glory breakfast cookies are loaded with healthy ingredients including carrots, ground flax, applesauce and eggs. The perfect portable meal prep breakfast or snack on the go!
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Spicy White Bean Dip
This spicy white bean dip is the perfect pairing for fresh pita chips! It's a refreshing, light snack with loads of wasabi ginger flavor.
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No Bake Snack Bars
These no bake healthy snack bars are a delicious treat made with wholesome ingredients. The perfect way to satisfy your sweet tooth without overdoing it!These no bake healthy snack bars are a delicious treat made with wholesome ingredients. The perfect way to satisfy your sweet tooth without overdoing it!
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Avocado Brownies
Lightened-up brownies? It is possible! These Avocado Brownies are refined sugar-free, grain-free, and full of dark chocolate flavor. These decadent brownies are perfectly fudgy.
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Coconut Date Balls
These coconut date balls are fast and simple to make, and are vegan, gluten-free and paleo! They only require 4 ingredients to make with no refined sugars, and are perfect healthier treat for kids and adults.
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Chocolate Almond Quinoa Snack Bars
These chocolate almond quinoa snack bars are fudgy, with a little crunch from toasted quinoa, and a sprinkling of sea salt on top. A great meal prep snack to enjoy throughout the week.
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No Bake Energy Balls Recipe
Showing you how to make PERFECT no bake energy bites- never crumbly, full of flavor, and seven different flavor add ins!
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