30-Minute High-Fiber Dinner Prep (Weekly Plan & Shopping List)

30-Minute High-Fiber Dinner Prep (Weekly Plan & Shopping List)

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Although everyone's definition of summer is different, mine is spent with family. We'll be adding a newborn girl to our family this summer, making it even more precious. So long, two-person family; welcome to the family of three. After the baby is born, my mom and sister will be staying with us to assist, so I made this week's meal plan simple, including dishes that can be prepared in 30 minutes or less. An added plus is that their high fiber content will aid in my postpartum recovery and make me feel my best (and regular!). But fiber does more than just guarantee effortless digestion. In addition to increasing satiety, this wonderful vitamin also lowers blood sugar, cholesterol, and other health issues.



Sunday supper will be chicken nachos.

These nachos are a great idea for a Sunday night meal, particularly if you're going to be eating it in front of a movie on the sofa like I do. This recipe's simple prep is made possible by using components that are already prepared, such as canned black beans, corn tortillas, and cooked chicken that has been shredded. Furthermore, a 2.5-cup portion of these last two ingredients, as well as the vegetables, provides 10 grams of fiber.



Monday: Skillet of Black Beans Fajitas

This vegetarian dish, rated five stars, is one of my favorites. A vegetarian meal may be made more full by adding beans, which are a fantastic source of protein and fiber. Bell peppers enhance the dish's color and nutritional value. Bell peppers are one of the best sources of vitamin C; vitamin C is a strong antioxidant that may help reduce inflammation in the body. I'll serve this meal with heated corn tortillas on top of a bed of baby spinach.



Tuesday: Orzo and Vegetables with Peppery Barbecue-Glazed Shrimp

Since my spouse loves shrimp, I've started purposefully include it more often in our diet. In addition, shrimp cooks quickly, making it an excellent choice for hectic evenings. It is also low in saturated fat and a fantastic source of protein. Add tons of flavor without adding extra salt by using a tiny quantity of barbecue sauce and a peppery spice combination.



Wednesday: Chili Mac with Three Beans

If you like mac & cheese and chili together, this is the dish for you! The best part is that all you need to do is work on it for 15 minutes, after which the slow cooker takes care of the rest. This chili's taste is so rich from the combination of three beans—pinto, black, and red kidney—that one reviewer said, "There is so much flavor in every bite."

  

Thursday: Escarole and Pan-Seared Steak with Crispy Herbs

Our week is usually made or broken by a superb steak, and this one is no exception. I strongly advise trying escarole if you haven't before. Cooking this leafy green may reduce its harsh flavor. The taste of the steak is enhanced by adding fresh herbs like rosemary, sage, and thyme. I'll serve this dish with whole-wheat sourdough bread to complete the meal, which will increase your intake of fiber—one piece provides three grams.

  

Friday: Feta, tomatoes, cucumbers, and olives with a lentil salad

I can't get enough salads this time of year, especially with all the gorgeous stuff that summer has to offer. And this new recipe seems a lot like one my mom prepares, so I'm very eager to test it out. Feta, cucumbers, and tomatoes go well together, and this salad is elevated with the addition of lentils and olives. I'll serve the omega-3-rich protein skillet alongside lemon-pepper salmon.