These high-fiber meals are easy to prepare and full of flavor. With at least 8 grams of fiber per serving, they make hitting your daily fiber goals feel simple, doable, and realistic for everyday meals.
21+ High Fiber Meals for Breakfast, Lunch, and Dinner
If you’re trying to eat more fiber but don’t want bland “health food,” you’re in the right place. These high-fiber meals are filling, family-friendly, and made with real ingredients—no powders or gimmicks (like my fiesta bean salad pictured above). Whether you’re meal prepping for the week or just trying to get dinner on the table, these recipes deliver 8–15g fiber per serving (or more) without sacrificing flavor. You can see my whole collection of high fiber recipes here.
Why You’ll Love These High Fiber Meals
I started paying attention to how much fiber I was eating when I began tracking macros a few years ago. Increasing fiber intake supports digestion, helps regulate blood sugar, and plays a role in heart health—all while making meals more filling. According to the Mayo Clinic, most people don’t get nearly enough fiber in their daily diet.
Breakfast, lunch, and dinner. These high fiber recipes cover all meals of the day, so you can incorporate more fiber into your day from start to finish.
Lots of variety. You’ll find salads, soups, sheet pan meals, overnight oats, and more on this list of high fiber meals. You’ll never get bored of eating the same thing again and again.
Easy and tasty. None of these recipes require excessive prep or time in the kitchen. In fact, some require no cooking at all! Plus they’re all super yummy.
What Are High Fiber Foods?
While many vegetables, fruits, and legumes contain some fiber, certain foods pack in more than others. These are a few high-fiber staples I regularly use when developing recipes. I personally aim for at least 25 grams of fiber per day, so you’ll find these ingredients show up often in my meals.
Oats
Avocado
Chickpeas
Beans (black beans, navy, cannellini, kidney)
Lentils
Split peas
Quinoa
Chia seeds
Basil seeds
You can also find fiber in dark chocolate, apples, pears, raspberries and other berries, pistachios, fresh coconut, seeds and nuts, and even popcorn—proof that eating more fiber doesn’t have to be boring. There are lots of easy, delicious ways to work it into everyday meals.
Topped with blueberries and bananas, these Cinnamon Raisin Overnight Oats are a quick, easy, and flavorful make-ahead breakfast. Prep once and enjoy throughout the week. 6 WW Pts • Cals: 378 Protein: 10 Carbs: 58 Fats: 14 Fiber: 12
For an easy, filling, high fiber breakfast, try these Slow Cooker Steel Cut Oats. Made with steel cut oats, berries, bananas, maple syrup, and nuts, these oats are loved by the whole family.3 WW Cals: 302 Protein: 9 Carbs: 50.5 Fats: 8 Fiber: 9.5
For a high fiber breakfast with no cooking required, try these Pumpkin Overnight Oats. The perfect way to start a fall day!4 WW Cals: 269 Protein: 10 Carbs: 40.5 Fats: 12 Fiber: 10
Hummus Avocado Toast is a wonderful vegan option for breakfast or lunch. High in fiber, this dish is ready in under 5 minutes. Perfect for those ultra-busy mornings!5 WW Cals: 249 Protein: 10.5 Carbs: 32 Fats: 9.5 Fiber: 8
Zoats (Zucchini Oats) are a fun way to sneak an extra serving of veggies into your day! Banana naturally sweetens these zoats, while egg whites add protein, and cinnamon, blueberries, and almonds add texture and flavor. 2 WW Cals: 441 Protein: 24 Carbs: 63 Fats: 12.5 Fiber: 12
This easy, high-protein Tuna White Bean Salad with navy beans is fresh, flavorful, and perfect for meal prep.5 WW Cals: 437 Protein: 38 Carbs: 39 Fats: 14 Fiber: 12
Egg and Quinoa Salad Jars are another high fiber recipe that’s ideal for meal prep. Just assemble at the beginning of the week and carry to work for a filling, tasty lunch.6 WW Cals: 362 Protein: 15 Carbs: 29 Fats: 22 Fiber: 9
Light, fresh, and simple, this Chickpea and Avocado Salad makes an excellent lunch. Add your favorite garden veggies and top it off with oil and lemon or oil and vinegar, depending on your mood!3 WW Cals: 243 Protein: 9 Carbs: 31.5 Fats: 10 Fiber: 8.5
With cucumbers, tomato, onion, and cilantro, this Avocado Quinoa Salad can be enjoyed as a plant-based lunch on its own or as a side to other dishes. 9 WW Cals: 443 Protein: 11 Carbs: 55 Fats: 23 Fiber: 16
Crock Pot Chicken Taco Chili is an easy slow cooker dump recipe using freezer and pantry staples! This has been one of my most popular recipes since 2008!1 WW Pt Cals: 220 Protein: 21 Carbs: 28 Fats: 3 Fiber: 8.5
A delicious, creamy White Bean Turkey Chili recipe made with canned white beans, ground turkey, aromatics and spices – no tomatoes!1 WW Cals: 307 Protein: 30 Carbs: 25 Fats: 12 Fiber: 9
Southwest Stuffed Sweet Potatoes with ground turkey, beans, corn, and cheese provide over 23 grams of protein and 9 grams of fiber per serving.2 WW Pts Cals: 413 Protein: 23 Carbs: 54 Fats: 11.5 Fiber: 9
Chicken Dal Curry is a comforting Burmese stew made with yellow peas, chicken, ginger, turmeric, curry and spices.1 WW Cals: 529 Protein: 64 Carbs: 31 Fats: 16 Fiber: 9.5
White Bean Scampi, served over whole wheat linguine, is a high fiber alternative to classic shrimp scampi. With beans, spinach, and tomatoes, this is an excellent vegetarian weeknight dinner option. 8 WW Cals: 571 Protein: 26.5 Carbs: 93 Fats: 9.5 Fiber: 17
This Chicken and Avocado Soup with lime, scallions and cilantro is my go-to when I want comfort food with Latin flavors. The perfect chicken avocado flavor combo.Cals: 297 Protein: 31 Carbs: 14.5 Fats: 14 Fiber: 7.5
This Lentil Curry can be made on the stovetop or in the Instant Pot. Perfectly spiced with curry powder, garam masala, and more, this curry can be served as a vegetarian entree over rice or with coconut chicken curry. 0 WW Cals: 216 Protein: 13 Carbs: 41 Fats: 1 Fiber: 8
This healthy Sweet Potato Salad with avocado combines sweet, creamy, warm, and cold elements and can be enjoyed warm or cold.6 WW Pts Cals: 290 Protein: 3.5 Carbs: 35 Fats: 16 Fiber: 7
The easiest canned black beans in 20 minutes! This recipe transforms a can of black beans into a flavor-packed side dish or meatless meal.2 WW Pts Cals: 135 Protein: 6 Carbs: 20 Fats: 4 Fiber: 9
These Instant Pot Refried Beans are a simple, healthy, and fat-free version of the classic Mexican side dish. No oil or lard added! 0 WW Cals: 50 Protein: 5 Carbs: 16.5 Fats: 0.5 Fiber: 10
When increasing fiber, it’s best to go gradually. Adding too much too fast can cause bloating for some people. These balanced, approachable meals make it easier to increase fiber comfortably while still enjoying flavorful, satisfying food.
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