This high-fibre meal plan is full of whole foods, grains and vegetables to keep you feeling full. See the meals and print a grocery list.
This high-fibre meal plan will inspire you to cook a week of healthy dinners, full of good-for-you ingredients.
With plenty of whole grains, legumes and vegetables, these fibre-packed meals are just as healthy as they are delicious.
Scroll to see our picks of the week, then print the full grocery list for maximum convenience!
Jump to:
- High-fibre weekly meal plan
- Super Green Butter Beans from Plantbaes
- Buffalo Chickpea Wraps from Real Life Nutritionist
- Pearl Barley Risotto with Tomato and Parmesan from Karla's Nordic Kitchen
- High-Protein Lemony Kale Pasta Salad from Kale Junkie
- Moroccan Stewed White Beans- Loubia from Every Little Crumb
- Vegetarian Black Bean Quinoa Casserole from Cozy Peach Kitchen
- Moroccan Lentil-Stuffed Eggplant from Minimalist Baker
- Print a grocery list
- Why eat high-fibre foods?
- Foods that are high in fibre
- FAQ
High-fibre weekly meal plan
Super Green Butter Beans from Plantbaes
These creamy, green butter beans are high in fibre, high in protein and full of plants! Serve them up with a crusty slice of sourdough for a wonderful, wholesome dinner.
Buffalo Chickpea Wraps from Real Life Nutritionist
Whole wheat wraps, a flavourful chickpea mash and creamy avocado come together to make the perfect easy dinner! Simple to make and super satisfying, this recipe is ideal for busy weeknights.
Pearl Barley Risotto with Tomato and Parmesan from Karla's Nordic Kitchen
This yummy risotto recipe swaps arborio rice for pearl barley, as a higher-fibre option. If you’ve never tried barley risotto, you’re in for a treat! It’s just as delicious as classic risotto but full of good-for-you whole grains.
High-Protein Lemony Kale Pasta Salad from Kale Junkie
This lemony pasta salad gets an extra dose of protein and fibre by swapping regular pasta for chickpea pasta. Topped with toasted breadcrumbs and caramelised lemon butter, think of it as a gourmet take on pasta salad.
Moroccan Stewed White Beans- Loubia from Every Little Crumb
This is a classic Middle Eastern dish that’s sure to satisfy. Creamy white beans combine with a rich tomato sauce, creating a warm and comforting stew. Serve it with some whole wheat naan for even more fibre.
Vegetarian Black Bean Quinoa Casserole from Cozy Peach Kitchen
With no dicing or chopping required, this recipe is so easy — yet so delicious. All you need is five minutes of prep and 45 minutes of baking time, and you end up with a delicious Mexican-inspired dinner that’s full of good-for-you ingredients.
Moroccan Lentil-Stuffed Eggplant from Minimalist Baker
End the week on a high note with this delicious stuffed eggplant. Using only nine ingredients, making this restaurant-quality dish couldn’t be easier. Filled with spiced lentils and topped with panko crumbs, this dish offers a delicious medley of flavours and textures.
Print a grocery list
Why eat high-fibre foods?
Eating foods that are high in fibre can benefit your health in many ways. According to the Mayo Clinic, here are a few ways that high fibre can support good health:
- Better gut health
- Lowering cholesterol levels
- Improving blood sugar levels
- Promote healthy weight
Foods that are high in fibre
Here are some go-to foods that will add fibre to your meals.
Legumes
- Chickpeas
- Lentils
- Beans
Whole grains
- Oats
- Quinoa
- Barley
Vegetables
- Broccoli
- Brussels sprouts
- Artichokes
Fruit
- Raspberries
- Pears
- Apples
Nuts and seeds
- Chia seeds
- Flax seeds/linseeds
- Almonds
FAQ
For a high-fibre diet, focus on adding plenty of fruits, vegetables, whole grains, legumes, and seeds to your meals. Foods like beans, oats, berries, and leafy greens are all great choices to boost fibre intake and support digestion. The above recipes are a great place to start and wonderful examples of incorporating more fibre into your cooking.
Following a high-fibre diet doesn’t need to be strict or prevent you from eating any one type of food! If you want to enjoy meat, just focus on adding fibre-rich foods to accompany it. Meat itself doesn’t contain fibre, but you can pair it with whole grains and veggies to increase the amount of fibre in your overall meal.
Like meat, eggs contain no fibre. However, eggs can help you eat more fibre, whether by making a veggie omelette, frittata or salad with a hard-boiled egg for extra protein.
Yes, the Mediterranean diet is high in fibre. It includes plenty of plant-based foods like vegetables, fruits, whole grains, legumes, and nuts, all of which are great sources of fibre. These foods help keep your digestive system healthy while offering a range of other nutrients.
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