I put together 30 easy high fiber meals, and every one has at least 5 grams of fiber per serving. Some have as much as 19 grams of fiber, and 18 of the recipes also have 25 grams of protein or more.
These are real meals for breakfast, lunch and dinner, like turkey chili, Big Mac smash tacos, chia pudding and power bowls, not plates of plain beans. Every recipe is from my website wholelottayum!
You'll find easy weeknight dinners, packable lunches and make ahead breakfasts, so you can work more fiber into every meal of the day.
You'll also love my high fiber smoothie recipes and these high fiber muffins.
Why I'm Adding More Fiber to My Meals
I really started adding more fiber to my meals after starting to work with a trainer in 2023, who had me increase both my protein and my fiber.
She taught me to aim for 25 to 35 grams of fiber a day, and pairing it with protein is what keeps me full until my next meal.
I'm lifting weights and managing prediabetes, so I want every meal to pull its weight. That's when my cooking shifted to high protein, macro friendly meals, and these 30 meals are how I work toward both.
How Much Fiber Do You Need a Day?
Most adults need 25 to 35 grams of fiber a day, and most Americans only get about 15, according to Harvard's Nutrition Source. With 5 to 19 grams per serving, two or three of these meals a day gets you well on your way.
Want the planning done for you? My free 7 day high protein high fiber meal plan comes in around 1,500 calories, 120g protein and 25g+ fiber a day.
How to Add More Fiber to Your Day
You don't need to overhaul your meals. A few swaps and add-ins go a long way.
- Beans and lentils: stir them into chili, soups, taco meat and salads.
- Chia seeds: add a spoonful to overnight oats, yogurt or smoothies.
- Berries: top yogurt, oats or protein pancakes with raspberries or blackberries.
- Quinoa: use it in place of white rice in bowls.
- Peas and broccoli: toss frozen ones into stir fries, pasta and soups.
- Oats: swap cold cereal for overnight oats or baked oatmeal.
- Avocado: add it to eggs, salads, tacos and bowls.
- High fiber tortillas: use high fiber low carb tortillas for tacos, wraps and enchiladas. Check the label, since fiber varies by brand.
- Keep the skins on: leave the skin on potatoes, sweet potatoes and apples.
Go slow and drink plenty of water as you add more. For 100+ more ideas, grab my free printable high fiber food list.
Cooking for the whole family? Most of these are regular dinners like chili, tacos, enchiladas and stir fry. For picky eaters, start with the breakfast burritos, taco stuffed sweet potatoes or zuppa toscana.
30 Easy High Fiber Meals
1. Mediterranean Power Bowl
Sweet potatoes, kale, quinoa, avocado and hummus give this bowl 19g of fiber and 15g of protein per serving.
2. Make Ahead Breakfast Burritos
Each serving has 7g fiber and 28g protein, and you can make a batch ahead for busy mornings.
3. Easy Slow Cooker Turkey Chili
Kidney beans bring the fiber, with 7g fiber and 33g protein per serving.
4. Thai Chicken Salad with Peanut Dressing
Cabbage, carrots, bell pepper and peanuts add up to 10g fiber per serving, with 33g protein. It's ready in 15 minutes.
5. Blueberry Chia Seed Pudding
Chia seeds make this one of the highest fiber breakfasts on the list, with 12g fiber per serving.
6. Taco Stuffed Sweet Potatoes
Sweet potatoes stuffed with taco turkey, with 7g fiber and 35g protein per serving.
7. Salmon Sushi Bowl
Avocado and edamame give this 5 minute bowl 8g fiber per serving, with 18g protein.
8. White Chicken Chili (Instant Pot)
Great Northern beans add the fiber, with 6g fiber and 45g protein per serving.
9. Protein Yogurt Bowl (Peanut Butter Berry)
Frozen berries and peanut butter powder over Greek yogurt, with 10g fiber and 30g protein.
10. Healthy Big Mac Smash Tacos
Low carb tortillas are the secret to 17g fiber per serving, plus 25g protein.
11. Arugula Avocado Salad with Quinoa
Quinoa, avocado and sunflower seeds give this salad 6g fiber per serving, and it's ready in 15 minutes.
12. Thai Curried Cod
Butternut squash and bell peppers in coconut curry add 7g fiber, with 34g protein per serving.
13. Overnight Blueberry Cheesecake Oats
Oats, cottage cheese and blueberries, with 7g fiber and 21g protein per serving. Make it the night before.
14. Easy High Protein Corn Chowder
Blended cottage cheese makes it creamy, with 6g fiber and 30g protein per serving.
15. Sweet Potato Chickpea Buddha Bowl
Chickpeas, sweet potato, kale and avocado make this a top fiber pick, with 19g fiber per serving.
16. Honey Garlic Shrimp and Broccoli
Ready in 20 minutes, with 5g fiber and 28g protein per serving.
17. Simple Avocado Egg Salad
Hard boiled eggs and avocado, with 7g fiber and 15g protein per serving.
18. Low Carb Chicken Enchiladas
High fiber low carb tortillas give these 17g fiber per serving, plus 42g protein.
19. Raspberry Protein Smoothie
Frozen raspberries, protein powder and peanut butter, with 10g fiber and 27g protein.
20. Instant Pot Zuppa Toscana
Kale and potatoes add 5g fiber per serving to this cozy soup, with 23g protein.
21. Easy Tuna Stuffed Avocado
No cooking needed, with 7g fiber and 13g protein per serving.
22. Korean Ground Beef Bowl
Ready in 30 minutes, with 6g fiber and 38g protein per serving.
23. Healthy Baked Oatmeal with Berries
Oats, bananas and berries, with 5g fiber per serving. Bake it once and slice it for easy breakfasts.
24. Italian Chicken Stuffed Zucchini
Zucchini boats filled with Italian chicken sausage and tomatoes, with 6g fiber and 29g protein per serving.
25. Easy Low Carb Cobb Salad
Avocado adds the fiber (6g), and chicken, eggs and bacon bring 44g protein per serving.
26. Butternut Squash Soup with Coconut Milk
Butternut squash and coconut milk, with 6g fiber per serving.
27. Sweet Potato and Ground Turkey Skillet
One skillet, with 8g fiber and 38g protein per serving.
28. Thai Peanut Noodles
Bell pepper, carrots and peanuts, with 5g fiber and 33g protein per serving.
29. Slow Cooker Sausage and Peppers
Bell peppers and onions cook low and slow, with 5g fiber per serving.
30. The Best Seafood Boil
Corn and potatoes add 5g fiber, with 54g protein per serving.
Meal Prep Tips for High Fiber Meals
The chili, soups, chowder and breakfast burritos are great to make ahead. Portion them into containers for easy lunches all week.
Chia pudding and overnight oats get better as they sit, so make a few jars at once. Check each recipe card for how long it keeps.
High Fiber Meals FAQs
What makes a meal high in fiber?
For this list, every meal has at least 5 grams of fiber per serving. The fiber comes from foods like beans, chickpeas, oats, chia seeds, avocado, sweet potatoes and veggies.
Which of these meals have the most fiber?
The Mediterranean Power Bowl and Sweet Potato Chickpea Buddha Bowl have 19g each, the Big Mac Smash Tacos and Low Carb Chicken Enchiladas have 17g each, and the Blueberry Chia Seed Pudding has 12g.
Do high fiber meals help with constipation?
These meals aren't a treatment for constipation. If it keeps happening, check with your doctor or a registered dietitian.
Can high fiber meals help with losing weight?
For me, pairing protein and fiber is what keeps me full until my next meal. These meals aren't a diet plan, though, and I can't promise results. If losing weight is your goal, a doctor or registered dietitian can help you make a plan that fits you.
Can you eat too much fiber?
Adding a lot of fiber all at once can cause bloating and cramping. Add it a little at a time over a few weeks and drink more water as you go.
What are cheap high fiber meals?
Beans, oats, chia seeds and frozen veggies are some of the cheapest sources of fiber. The turkey chili, baked oatmeal and white chicken chili are easy on the budget.
It's a Whole Lotta Yum!
More High Fiber Recipes
- Fibermaxxing Recipes
- High Fiber Smoothie Recipes
- High Fiber Muffins
- Dense Bean Salads
- High Protein High Fiber Overnight Oats
- High Protein High Fiber Crock Pot Recipes
- High Protein High Fiber Breakfasts
- High Protein High Fiber Lunch Ideas
- High Protein High Fiber Soup Recipes
- High Protein High Fiber Meal Prep Ideas
- 7 Day High Protein High Fiber Meal Plan (Free)
- Printable High Fiber Foods Chart
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