Fiber is a type of carbohydrate that the body cannot digest. High fiber recipes help keep you full for longer without consuming excess calories.
In this study, it was shown that when you eat fiber in large quantities, it keeps you full without consuming excess calories. This means you can effortlessly lose weight without experiencing extreme hunger.
High fiber recipes also support the growth of good gut bacteria. This results in a healthier gut and less inflammation. If your body is continually inflamed, it increases the chances of weight gain as proven here.
Examples of high fiber foods include vegetables, legumes, and fruits. Here are some recipes you can try.
High Fiber Recipes for Weight Loss
1. Zucchini and bean salad
Ingredients:
2 zucchini, 1 clove of garlic, 1 tsp. coriander, 4 tbsp. pure olive oil, 400 g cannellini beans, 1/¼ cup mint leaves, 1tbsp. shredded parmesan and 1tbsp. lemon juice.
Instructions:
Grill zucchini after coating with garlic, coriander and half the oil. Transfer the cooked vegetables to a bowl, add the beans, and drizzle lemon juice over it. Sprinkle with mint and parmesan.
2. Brussels sprouts and lentils
Ingredients:
2 tbsp. olive oil, ½ cup water, 1½ Ib. Brussels sprouts, 3.3 ounces canned lentils.
Instructions:
Heat the skillet, add the oil and fry the lentils then add the Brussels sprouts and water. Sprinkle in some salt and pepper.
3. Kale salad, chickpeas, and berries
Ingredients:
Roasted chickpeas (1/3 cup), 2 tablespoons roasted almonds, 1 tbsp. olive oil, ½ tsp. lemon juice, ¼ tsp. salt, pepper (pinch), ½ cup cucumber slices, ½ cup raspberries, 2 cups kale, 1 bell pepper.
Instructions:
Dip the kale into the lemon juice, salt, oil and pepper mixture. Message it to make it less bitter. Then add the rest of the items in the list and combine.
High fiber recipes with a variety of ingredients make the dish tasty and less monotonous.
4. Eggplant & zucchini traybake
Ingredients:
1 yellow capsicum (sliced), 2 garlic cloves, 5 Roma tomatoes halved, 1 eggplant (thinly sliced), 1 zucchini (diagonal slices), ½ bunch oregano, 2 tbsp. extra virgin olive oil.
Instructions:
Bake the zucchini, tomato, capsicum, and eggplant for 20 minutes (these should be drizzled with part of the oil). Then sprinkle in the garlic and oregano, salt and pepper and roast for another 10 minutes.
5. Shopska salad
Ingredients:
2 large tomatoes, 2 cucumbers, feta cheese (I tbsp. shredded)
Instructions:
Cut the tomatoes and cucumber into cubes. Toss them up and then top it up with shredded cheese.
6. Fiber-rich muesli
Ingredients:
150g jumbo oats, 50g all-ban, 12g wheat germ, 50g raisin, 70g apricots, 25g linseed.
Instructions:
Combine all the ingredients in a breakfast bowl then pour in chilled milk and enjoy.
This is one of the high fiber recipes you can have for breakfast.
7. Bean soup with guacamole
Ingredients:
400g canned black beans, 2 tsp. rapseed oil, 1 red pepper, 2 garlic cloves, 1 tsp. chili powder, 1 tsp. ground cumin, 1 tsp. coriander, a handful of chopped coriander, 400g chopped tomatoes, 1 small avocado, 1 large onion.
Instructions:
Sauté a half the onion and pepper. Stir in the tomatoes, garlic, and spices and then finish with the beans. Add about 1.2 glass of water then let it simmer for 10 minutes. For the guacamole, take the avocado, onion, coriander, and chili then dice and mix. Place the guacamole over the bean soup.
8. Beet and cucumber salad
Ingredients:
1 lemon, olive oil, 2 cucumbers, 2 trimmed beetroots, 1 watermelon radish
Instructions:
Slice the cucumbers and beets into thin round shapes. Arrange on a plate, drizzle oil & lemon juice then season with salt.
9. Black bean soup
Ingredients:
1 cup chicken stock, 2 cans black beans, 15 Oz. diced tomatoes, cilantro
Instructions:
Combine all the ingredients (except the cilantro into a pot). Sprinkle some salt and pepper to taste. Let it simmer for 10 minutes. Blend the food in a typical blender and garnish with cilantro.
10. Pea soup
Ingredients:
15 g unsalted butter, ½ tsp. lemon juice, 150ml milk, 300g frozen garden peas & 2 leeks (sliced)
Instructions:
Melt the butter and cook the leeks for 10 minutes. Add the rest of the ingredients (except the lemon) and let them simmer for 1 minute. Puree the soup in a blender and add the lemon juice to taste.
11. Quinoa salad
Ingredients:
1 cup quinoa, 1 cup water, 1/ cup feta cheese, 2 tbsp. olive oil, 1 cut cucumber, 1-pint tomatoes (cherry), 1 garlic clove, 1 juiced lemon & ¼ cup red onion
Instructions:
Boil the quinoa until tender then spread and cool. Mix the oil, lemon juice, garlic, and pepper. Then add these onto the quinoa, top up with the rest of the ingredients and combine.
12. Broccoli and chickpeas
Ingredients:
A small onion, 4 garlic cloves, ½ tsp. chilies, salt, and pepper, ½ cup water, 1 tin chickpeas.
Instructions:
Stir fry the onion and add garlic. Add broccoli, chickpea, chilies then water and let it simmer for 5 minutes.
13. Chili beans
Ingredients:
½ cup ground beef, diced tomatoes, 1 can of chili beans & onions (optional)
Instructions: Mix together the ingredients in a pot. Bring to a boil and let simmer for 30 minutes. Add salt and pepper to taste and chopped onions or coriander as toppings.
14. Sweet potatoes and spinach
Ingredients:
2 sweet potatoes (diced into cubes), 1 large bag of spinach and an egg
Instructions:
Bake the sweet potato on medium heat until tender (remember to turn them midway through). Stir fry the spinach until wilted then fry an egg on a sprayed pan. Assemble the dish.
15. Banana, berry and almond milk smoothie
Ingredients:
½ banana, 1 cup frozen berries & ½ cup almond milk
Instructions:
Combine all ingredients in a blender and mix until fully blended.
High fiber recipes in the form of smoothies can still be as filling and delicious as traditionally cooked meals.
16. Arugula salad
Ingredients:
2 cups arugula, ½ cup dried cranberry and goat cheese (1/2 cup)
Instructions:
Mix the arugula and cranberry for a perfect blend of pepperiness and sweetness. Top off the mixture with some goat cheese.
17. Lettuce and eggs
Ingredients:
Lettuce, avocado, eggs, onions, and tomatoes
Instructions:
Cut the lettuce into small pieces then combine them with slices of onion. Toss in wedge-shaped tomatoes and similarly shaped avocadoes. Finish with hard-boiled eggs cut into two. Sprinkle some salt and pepper.
18. Chickpea and zucchini salad
Ingredients:
Red onions, 1 zucchini, 1 can chickpeas, 1 red bell pepper, 1 tbsp. olive oil and cilantro.
Instructions:
Cut the bell pepper onions and zucchini into cubes then mix in a bowl with the rest of the ingredients.
19. Celery and Parmigiano
Ingredients:
3 cups celery, ½ cup shaved Parmigiano-Reggioano cheese, 1 tbsp. red wine, 3 tbsp. olive oil & chopped walnuts.
Instructions:
Mix all the ingredients and season with salt and pepper.
20. Pomegranate and pear salad
Ingredients:
2 fresh pears, a handful of cilantro, 1 red onion, 1 cup pomegranate seeds and juice of 1 lemon
Instructions:
Combine all the ingredients after dicing the pears and onion into cubes.
The Bottom Line
High fiber recipes can be as tasty and as creative as you want them to be. Eating these foods is good for your metabolism, appetite and hence overall weight loss. Strive to have these meals daily to enjoy the benefits.
If you goal is to lose weight and keep it off, I recommend joining the 28-day weight loss challenge. We will show you exactly what to eat for the next 28 days to lose up to 24 pounds.
[related_posts_by_tax posts_per_page="4"]
