If you’re like me, you know it isn’t always easy to find the time and effort to make and eat three full meals a day, choosing instead to snack when possible and settle for one or two real meals; so it is especially important that the meals we do eat are full of all the good stuff we need to stay up and running. While the “good stuff” can mean many different things to each person—healthy eating trends, high-protein meals, low-calorie recipes, plant-based eating, and more—here I’m talking about fiber. Fiber brings a lot to the table when it comes to digestion help. It helps slow digestion, keeping you fuller for longer, while also regulating blood-sugar, cholesterol, and bowel movements. All good things! And don’t worry, as these 20 high-fiber meals show, fiber is very easy, and enjoyable, to add to your diet.

Fiber naturally occurs in plant-based foods, so fruits & vegetables, beans, legumes, whole grains, and nuts are all safe bets to contain at least a little bit of fiber. As a general rule, crucifers—the plant family that contains everything from kale and Brussels sprouts, to broccoli and cauliflower—are especially good sources of fiber. Recipes like our Brussels sprouts casserole, cranberry apple quinoa salad, and maple glazed ham steak are a great example of this.

Similarly, beans, legumes, and whole grains are generally high in fiber. Pick your favorite bean—chickpeas, pinto, white beans, black beans—they’re all full of fiber! Legumes, like peas and lentils, and grains, like quinoa and oats, are also classic, easy ways to add fiber to your diet. Our spinach & artichoke white bean skillet, our Mediterranean white beans & greens, our Indian butter chickpeas, our lentil soup, or our one-pan chicken & quinoa are sure to become regulars—and keep you regular—in your weeknight dinner rotation.

You know what they say, breakfast is the most important meal of the day. So why not start it off right? We’ve got plenty of high fiber breakfasts like our blended overnight oats, our blueberry smoothie, our huevos rancheros breakfast bowls, and more, to help get you up and running.

While we’ve got tons of high-fiber breakfast, lunch, and dinner options that will help keep you fuller longer, I know there will still be moments you’re feeling peckish, so reach for our high-fiber snacks to bridge the gap between meals.

delish!