11 High-Fiber Meals That'll Keep You Full for Hours
You Should Always Aim for This Much Fiber Per Meal, Our Nutritionist Says
In the daily quest to meet all of our recommended dietary intake goals, it can be easy to get lost counting calories, worrying about sodium counts, or scanning the Nutrition Facts label for other numbers. But one of the most crucial things to keep an eye on is your fiber intake, which should hit at least 10g each meal, says Jaime Vespa, Cooking Light's assistant nutrition editor.
Vespa says that fiber-rich meals can aid in weight loss given that fiber helps aid the digestion process as well as ensure that you're feeling happily satiated throughout the rest of the day. Meeting your fiber intake at each meal will help you stave off unnecessary snacking in between meals, which in turn also helps you eliminate excess calories and other strikes against your daily intake. And yet, studies show that upwards of 60 percent of dieters are not meeting the recommended daily fiber servings they need.
Boosting your daily fiber intake isn't as hard as you might think—focusing on targeted recipes that incorporate vegetables, fruits, nuts, whole grains, and many more of the key staples loaded with fiber can be a delicious way to meet your goals. These recipes are not only satisfying and insanely delicious, but they're all packed with at least (if not more) 10g of fiber to make sure you're well on your way to enjoying a full day's serving of fiber.
Kale-and-Chickpea Grain Bowl with Avocado Dressing
This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale, and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy, and healthy digestion. Bulgur, also called cracked wheat, is a quick cooking whole grain. These bowls would also be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.
Strawberry Bulgur Bowl
Black Bean and Mushroom Burgers
The food processor brings these meatless patties together in a flash. Another bonus? A new Harvard study found that those who regularly ate a healthy plant-based diet (like this burger) significantly lowered their risk of heart disease. Ground flaxseed adds body to the burgers. This quick dinner is also a great way to work more meatless dishes into your week. Kids can help shape the patties, mix up the avocado spread, and build the sandwiches.
Creamy Avocado Soup
If your blender doesn’t get the soup silky-smooth, add up to 1/4 cup more water and blend some more. Press a piece of plastic wrap on the surface of the soup as it chills to help prevent browning.
Edamame, Okra, and Green Pea Korma
Slowly softening the onion and garlic is key to a silky, creamy blended sauce loaded with 13g of fiber. If you have Madras curry powder, use it for slightly more heat and richer flavor; standard curry powder will also be great.
Strawberry and Cucumber Tabbouleh
Strawberries stand in for tomatoes in this fresh salad. Add rinsed chickpeas to transform this spring side into a satisfying meatless supper.
Green Pea Fritters with Avocado Puree
One of the most nutritionally dense recipes we have on our site, these savory pea fritters pair well with any side dish you might have in mind. You'll reap the rewards with 13g of fiber and a whopping 14g of protein as well.
Kicky Black Bean Burgers
If you don't have a food processor, you can sub about 2/3 cup plain breadcrumbs for the torn bun.
Pasta with Green Peas and Almond Gremolata
Chickpea pasta can be a nice change from whole wheat—it has a mild flavor and higher fiber content. The gremolata topping (a chopped herb condiment made with lemon zest and parsley) truly makes the dish. It’s crunchy, herby, fragrant, and citrusy.
Shrimp and Leek Spaghetti
Light and lemony, this pasta provides nearly a third of your daily fiber goal. Thanks to prepeeled shrimp and frozen peas, it’s the epitome of weeknight-fast. Dress it up with a glass of crisp white wine.
Kale Salad with Spiced Chickpeas and Berries
To make this salad ahead of time, pour the dressing into the bottom of a portable container, and arrange the kale and all the toppings (except for the chickpeas) on top without mixing. When you’re ready to eat, combine all the salad components with the dressing.