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Our column, ThePrep, has everything you’ll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!
We all could benefit from eating enough fiber. This amazing nutrient provides lots of benefits to your body, from helping you feel full and satisfied after meals to keeping your bathroom routine—ahem—running smoothly. And with this week’s dinner lineup, you don’t have to sacrifice flavor for function. These delicious recipes feature high-fiber ingredients like whole grains, legumes and veggies, delivering at least 8 grams of fiber per serving to help you stay regular. Plus, they are all quick to make—you can get dinner on the table this week in 25 minutes or less.
Your Weekly Plan
Sunday: One-Pot Creamy Chicken Pasta with Zucchini
Monday: Stuffed Potatoes with Salsa & Beans
Tuesday: Salmon with Lemon-Herb Orzo & Broccoli
Wednesday: Orange-Mint Freekeh Salad with Lima Beans
Thursday: Pan-Seared Steak with Crispy Herbs & Escarole
Friday: California Turkey Burgers & Baked Sweet Potato Fries
Sunday: One-Pot Creamy Chicken Pasta with Zucchini
A combination of whole-wheat pasta and zucchini packs 10 grams of filling fiber per serving of this creamy pasta dinner. Since this recipe only calls for 3 cups of shredded rotisserie chicken, I’ll use what’s left over for Wednesday night’s dinner.
Monday: Stuffed Potatoes with Salsa & Beans
These bean-topped baked potatoes deliver a one-two punch of fiber. Not only are potatoes one of the best carbs to help you poop, but beans are also rich in fructans, a type of fiber that feeds your good gut bacteria to ensure healthy digestion. I’ll serve them with a Basic Green Salad with Vinaigrette for a fresh side.
Tuesday: Pan-Seared Steak with Crispy Herbs & Escarole
If you’ve never had escarole, I recommend you give it a try. This bitter leafy green is a surprisingly food source of fiber, providing 4 grams of fiber per cooked cup. Wilting it in the pan after the steak is done allows it to absorb any drippings left in the pan, mellowing its flavor.
Wednesday: Orange-Mint Freekeh Salad with Lima Beans
One thing I love about salads is that all ingredients are welcome. And this one is packed with colorful produce like oranges, snap peas, radishes and fresh herbs. By incorporating all the colors of the rainbow into your diet, you’ll benefit from a variety of nutrients that support your overall health. I’ll top this salad with leftover chicken from Sunday for an extra-satisfying protein boost.
Thursday: Salmon with Lemon-Herb Orzo & Broccoli
Salmon adds satisfying protein and anti-inflammatory omega-3 fatty acids to this fiber-rich meal. Tarragon and parsley add a pop of color and fresh flavor, while the lemon zest and juice add bright acidity.
Friday: California Turkey Burgers & Baked Sweet Potato Fries
To welcome the weekend, my husband and I are making these juicy burgers on Friday. In addition to classic toppings like onion and tomato, I’ll sautee some mushrooms for an extra umami flavor. Though these burgers are wrapped in lettuce instead of using buns, I’ll pick up brioche burger buns from my favorite bakery for a more rounded meal.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
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