Easy High-Fiber Dinners: 30-Minute Recipes with Weekly Plan & Shopping List

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Introduction

Summer is here, and for me, it means family time. This summer is even more special because we’ll be welcoming a baby girl into our family. To keep things easy, I’ve planned dinners that can be prepped in 30 minutes or less. These meals are high in fiber, which helps with digestion and offers other health benefits like improved cholesterol and blood sugar levels.

While I’m on parental leave, Megan Ginsberg, our new senior editor at EatingWell, will cover for me. I’ll be back soon, and you’re in great hands with Megan. Thanks for reading and cooking along with me!

Your Weekly Plan

Sunday: Chicken Nachos
Chicken nachos are a fun and easy Sunday night dinner. Using ready-to-eat ingredients like shredded cooked chicken, corn tortillas, and canned black beans makes prep quick. These nachos provide 10 grams of fiber per serving.

Monday: Black Bean Fajita Skillet
This vegetarian dish is one of my favorites. Black beans add fiber and protein, making the meal filling. Bell peppers add vibrant color and are rich in vitamin C, which helps reduce inflammation. Serve over baby spinach and with warm corn tortillas.

Tuesday: Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
Shrimp is a great source of protein and low in saturated fat. It cooks quickly, making it perfect for busy nights. A peppery spice blend and barbecue sauce add lots of flavor without much sodium.

Wednesday: Three-Bean Chili Mac
If you love chili and mac and cheese, you’ll enjoy this dish. It requires only 15 minutes of prep, then the slow cooker does the rest. The three types of beans—pinto, black, and red kidney—make it flavorful and hearty.

Thursday: Pan-Seared Steak with Crispy Herbs & Escarole
This steak dish is a highlight of the week. Cooking escarole mellows its bitterness, and fresh herbs like thyme, sage, and rosemary enhance the steak’s flavor. Serve with whole-wheat sourdough bread for an extra fiber boost.

Friday: Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
Summer is perfect for salads, and this one combines feta, cucumbers, tomatoes, lentils, and olives. It’s similar to a recipe my mom makes and pairs well with Skillet Lemon-Pepper Salmon for added omega-3.