3 Simple, Balanced, Make-Ahead Meals for the Week

Why Fiber is Important & 3 Easy, Fiber-Rich Meal Ideas to Keep your Family Fed

Written by Sabrina Stadelman and Cristina Luibil, MS, RD, LDN

If you’ve been online lately, you’ve probably heard the emphasis on getting enough protein in our diets. Protein is important, and is one of the 3 essential macronutrients along with carbohydrates and fats. Protein is found in our muscles, bones, and tissues; it supports our health and is important for growth and repair. Protein can also help us to feel satisfied when combined with fats and carbohydrates in balanced meals.

While it is important to eat enough protein, it is also important to eat the right amounts of other nutrients, too! One of these important nutrients is fiber. 

Fiber is a carbohydrate, but unlike other types of carbohydrates, it cannot be broken down by the body. This fact may sound counterintuitive, but fiber is essential for healthy digestion, stabilizing blood sugar, and helping us to feel full. Eating enough fiber also lowers the risk of GI issues, colon cancer, type 2 diabetes, hypertension, heart disease, and stroke.

Fiber is found in a variety of foods. Some fiber-rich foods include fruits, vegetables, nuts, seeds, whole grains, and legumes. Many fiber-containing foods are also great sources of healthy fats, protein, and carbohydrates. Fiber also has staying power, which means it keeps us fuller for longer, and helps us be more satiated and satisfied when we eat it.

When planning a meal, fiber-rich foods are just as important as protein-rich foods. Often, the same food can provide both of these nutrients. Plant-based protein sources are a great alternative to meat or dairy. Some examples of plant-based protein are lentils, beans, and chickpeas. These options are rich in both fiber and protein!

When building your meals and snacks this week, look for ways to add in more of these fiber-rich foods, while keeping the meals simple and balanced. Try choosing plant-based protein sources for a simple way to consume protein and fiber all in one. 

Here are 3 simple and balanced meal ideas to get you started:

Recipe: Fiber-Rich Fruit Smoothie

Oats are a great source of fiber and protein. They also contain important nutrients such as iron, copper, zinc, manganese, and selenium. 

Oats can be blended into a smoothie with various fruits, protein powder, or yogurt, as mentioned in this recipe. They can also be served warm by cooking in a pot with water or milk, baked into breads or muffins, or stored in the fridge to make overnight oats. Oats are extremely versatile. There are many different flavor combinations that you can experiment with. When topped with nuts, seeds, and fresh fruit, oats make an amazing nutrient nutrient-dense, and fiber-rich breakfast or snack.

Recipe: Vegetarian Burrito Bowl

Beans and rice are a great source of fiber and plant-based protein. Fresh vegetables and avocados also provide extra fiber, vitamins and minerals, and healthy fats. This burrito bowl recipe contains fiber-rich carbs, antioxidant vegetables, and plant-based protein. The best part is that these bowls can be prepared ahead of time for quick, nutrient-rich lunches and dinners throughout the week. Salads and grain bowls are a great way to add a variety of plant-based protein sources and fresh vegetables into your diet. Try to include a variety of colors in your selected produce to provide your body with a variety of flavors and nutrients. 

Recipe: Hummus & Veggie Wraps

If you’re having trouble eating the vegetables in your fridge before they go bad, try blending them to add to a dip, sauce, or spread. You could also chop them up and add them to wraps or salads. Hummus and veggie wraps are a great, simple meal. Wraps are a great way to add in a variety of vegetables and protein sources. Preparing sauces and dips is an amazing way to add some flavor while using up some vegetables. 

This recipe includes garlic hummus, chickpeas, zucchini, and other fresh vegetables, all of which are amazing, flavor-rich, and nutritious options. If you want to boost the nutrition even further, or simply include more vegetables, you can make homemade hummus. To make your own hummus, blend up some chickpeas, tahini, garlic, lemon juice, and vegetables. Feel free to experiment with the addition of different vegetables and flavor combinations. There are many quick, easy recipes available online. 

Hopefully, these recipes provide you with some ideas for fiber-rich recipes for busy weeks. Remember, these recipes are a template. Feel free to experiment with different vegetables, fruits, protein sources, and flavor combinations. 

For more nutritious recipe ideas and help with meal planning and prepping, consider joining our Casual Cooking Class. 

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Disclaimer: The information shared in this blog is for general educational and informational purposes only. It may not be tailored to your specific health needs as it is written here. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.