- This week’s dinner plan features recipes with at least 6 grams of fiber per serving to help you meet your nutrition goals.
- Eating enough fiber from foods like whole grains, vegetables and fruits helps support heart health, healthy digestion and more.
- From our chili-topped sweet potatoes to chicken tortilla soup, these balanced meals all come together in 30 minutes or less.
Most Americans aren’t getting enough fiber, with only about 7% meeting their needs in their typical diets. But fiber is really important for a variety of body functions, including supporting heart health, aiding in healthy digestion and even lowering chronic disease risk. Luckily, upping your intake can be easy and delicious. The recipes in this week’s plan have at least 6 grams of fiber per serving to help you support your gut, heart and overall health. Plus, they all come together in 30 minutes or less, so you can have dinner on the table fast. Let’s dig in!
Your Weekly Plan
Sunday: Chicken Tortilla Soup (garnish w/ 1/4 of an avocado & serve w/ whole-wheat baguette)
Monday: Chickpea Pasta with Mushrooms & Kale
Tuesday: Baked Halibut with Brussels Sprouts & Quinoa
Wednesday: Chili-Topped Sweet Potatoes
Thursday: Feta, Kale & Pear Salad (serve w/ whole-wheat baguette)
Friday: Marry Me White Bean Soup
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!
Sunday: Chicken Tortilla Soup
Photographer: Jennifer Causey, Food stylist: Ruth Blackburn
Few things are as comforting as a bowl of homemade soup, and this Chicken Tortilla Soup is no exception. It’s filled with protein-packed chicken, fiber-rich black beans and nutritious veggies for a meal that keep you satisfied. The crunchy tortillas on top add a nice texture. Garnish each serving with one-quarter of an avocado and serve with a whole-wheat baguette for even more fiber and healthy fats.
Monday: Chickpea Pasta with Mushrooms & Kale
Greg DuPree
This pasta dish comes together in just three steps and is ready in 30 minutes, making it perfect for busy weeknights. This vegan meal is high in protein thanks to the chickpea pasta, which also adds fiber along with the kale and mushrooms. Seasoning with thyme brings all the flavors together for a balanced and delicious meal.
Tuesday: Baked Halibut with Brussels Sprouts & Quinoa
I love recipes that let your oven do the bulk of the work, especially as the weather cools off. Roasting the vegetables and fish on separate sheet pans allows you to stagger the cooking so everything is done at the same time. The herby quinoa salad adds flavor and fiber to the meal.
Wednesday: Chili-Topped Sweet Potatoes
Try a fun twist on a classic baked potato by opting for the fiber-packed sweet potato and topping it with homemade chili. The chili can be made ahead of time for quick lunches later. Get creative with the toppers—cilantro and jalapeños can add spice and brightness to the dish.
Thursday: Feta, Kale & Pear Salad
This beautiful dish is not just visually appealing, but it’s also packed with flavor. Roasting the pepitas, sesame seeds and sunflower seeds adds depth and texture to this salad. Plus, pears and kale are in season right now, making it the perfect fall main. Massaging the kale helps soften it and makes it less bitter so it’s more pleasant to eat. To make it a meal, serve it with a whole-wheat baguette.
Friday: Marry Me White Bean Soup
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
Borrowing inspiration from the viral Marry Me Chicken recipe, this soup combines sun-dried tomatoes, garlic, cream and Parmesan cheese with hearty white beans for a gut-healthy dish. Beans are a great source of plant-based protein and also deliver fiber, making this soup extra filling.
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.
