OK, so we’re getting a little personal this week. But keeping things running smoothly is important, so let’s talk about it. If your bathroom routine is a little off track, one likely culprit can be a lack of fiber. Because fiber isn’t digested in your body, it helps add bulk to your stool to move things along; if you’re not getting enough, that’s when things can get backed up. Many people don’t get enough fiber (you should be aiming for 28 to 34 grams per day). Increasing your fiber intake (and drinking plenty of water) can help get things back on track. So to help you increase your fiber intake and improve your digestion, this week’s dinners all have at least 6 grams, which fulfills 20% of the Daily Value for dietary fiber. As a bonus, they all have only two steps, so they’re incredibly easy to make. Let’s get cooking!
Your Weekly Plan
Sunday: Slow-Cooker Cauliflower & Chickpea Tikka Masala
Monday: Brown Rice Shrimp Bowl with Tomatoes & Avocado
Tuesday: Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce
Wednesday: 20-Minute White Bean Soup
Thursday: Classic Sesame Noodles with Chicken
Friday: One-Pot Lentils & Rice with Spinach
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping 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 adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: Slow-Cooker Cauliflower & Chickpea Tikka Masala
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Sundays are when I tend to run errands, so I love throwing something in the slow cooker before I head out so I can come home to find dinner ready. This combo of cauliflower, chickpeas and warm spices definitely hits the spot on a chilly evening. Plus, cauliflower contains prebiotic fiber, which helps support a healthy microbiome by feeding the beneficial bacteria in your gut.
Monday: Brown Rice Shrimp Bowl with Tomatoes & Avocado
These colorful bowls of brown rice topped with marinated shrimp, tomatoes and avocado are both flavorful and packed with gut-healthy fiber. The combination of brown rice (which is a whole grain) and avocado (a surprising source of fiber) helps these bowls reach 10 grams of fiber per serving.
Tuesday: Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
If you love “marry me” chicken—and who doesn’t love the combo of sun-dried tomatoes and a creamy sauce?—then you’ll love this plant-based version that swaps in tempeh. Tempeh is made from fermented soybeans and crisps up nicely in this recipe. Besides having an appealing texture, it contains probiotics, which help support gut health, and its healthy fats can also help reduce inflammation. Some baby kale stirred into the sauce adds extra fiber to the dish.
Wednesday: 20-Minute White Bean Soup
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
It’s hump day, and we all deserve an easy, comforting soup at this point in the week. This one relies on prechopped frozen sweet potatoes and collard greens to save time. Beans are well-known for being a great source of fiber; just ½ cup of white beans provides 6 grams of fiber. That amount of beans also provides 11% of the Daily Value of potassium, which helps support healthy blood pressure levels. Serve the soup with a whole-wheat baguette.
Thursday: Classic Sesame Noodles with Chicken
This quick and easy noodle recipe calls for tossing whole-wheat spaghetti, shredded cooked chicken, julienned carrots and sliced snap peas in sesame oil flavored with scallions, ginger and garlic. The hardest part of the recipe is cooking the spaghetti. Using whole-wheat spaghetti here gives this dish a protein and fiber boost.
Friday: One-Pot Lentils & Rice with Spinach
This combination of lentils, spinach and rice, seasoned with garlic and cumin and garnished with scallions and cilantro is ultra-comforting, with bright, fresh notes. Lentils are a type of legume and a great source of fiber, with 1 cup containing 16 grams. If you’re looking to increase your fiber intake, making meals with lentils is an easy way to do it.
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.
