Our column, ThePrep, has everything you need to make dinner planning and grocery shopping as easy as possible. Nutritional needs vary from person to person. Use these dinner plans as inspiration and adjust as needed. Sign up to have dinner plans delivered to your inbox every Saturday.
I don’t know about you, but I usually have a hard time getting enough fiber. You can probably get other nutrients naturally without thinking too much about it, but you need to prioritize dietary fiber and look for foods that are high in fiber. Why is it important to get enough fiber? Because it’s important for a variety of body functions, including gut health. You may be surprised to learn that gut health isn’t just about your gut. Your gut is connected to many other parts of your body, so taking care of your gut health is one way to take care of the rest of your body. To help you (and me) do that, all of this week’s recipes feature foods rich in fiber, plus prebiotics and probiotics that help support good gut bacteria . So this week, without thinking too much, let’s jump right in and increase your fiber intake.
weekly plan
Sunday: broccoli and pesto pasta
Monday: crunchy chopped salad
Tuesday: roasted vegetable soup
Wednesday: Crispy tempeh steak with sun-dried tomato cream sauce
Thursday: Kale salad with roasted squash and lentils
Friday: heaped vegetable sandwich
Sunday: Broccoli and pesto pasta
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Instead of just tossing broccoli with pasta, we’re turning the broccoli into a pesto that coats the pasta. To make, simply pulse tender, crunchy, fiber-rich broccoli in a food processor with basil, garlic, lemon zest, artichokes, and Parmesan cheese. Toss the pesto with the whole-wheat spaghetti, using a little of the pasta water to thin it and coat all the strands.
Monday: Crunchy chopped salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This crunchy chopped salad contains four high-fiber ingredients that start with the letter “C”: cabbage, carrots, cucumber, and chickpeas. Not only is it good for your gut health because it’s loaded with vegetables, but it’s also rich in a variety of health-promoting vitamins and nutrients. What’s more, the punchy ginger soy sauce dressing brings everything together deliciously. Serve with a small rotisserie chicken.
Tuesday: Roasted vegetable soup
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This satisfying, gut-friendly soup gets probiotics from white miso and plenty of fiber from chickpeas and sweet potatoes. Sweet potatoes are roasted with apples, green onions, cherry tomatoes, green onions, and seasonings to create a flavorful soup. Chickpea, miso, and coconut milk are all blended together to create a smooth texture. Serve with a crunchy whole wheat baguette.
Wednesday: Crispy tempeh steak with sun-dried tomato cream sauce
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Like the popular “Marie Me” chicken, this dish features a creamy sun-dried tomato sauce, but the chicken is replaced with tempeh, a probiotic-rich plant protein. Tempeh and fiber-rich kale are great for improving gut health. Sprinkle Parmesan cheese and basil on top for extra flavor. Serve over brown rice to coat with the sauce.
Thursday: Kale salad with roasted squash and lentils
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Kale is a gut health superstar. Not only is it rich in fiber, it’s also a prebiotic food, which helps nourish your gut bacteria and keep them healthy. Add butternut squash, lentils, and pepitas to this and you have a powerful salad packed with fiber and nutrients. Be sure to massage the kale to soften it and make it easier to chew.
Friday: Heaped vegetable sandwich
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
It’s the weekend. We are all entitled to a simple dinner. Let’s make a sandwich. It’s not just a sandwich. This sandwich is packed with gut-friendly vegetables and fiber. Start by mixing yogurt, cream cheese, and pesto to create a flavorful spread, then layer in sliced tomatoes, chopped artichoke hearts, shaved asparagus, spring mix, and some pickled cherry peppers. Your gut will thank you.
I hope you all have a great week and enjoy this dinner plan. If you try the recipe, don’t forget to add a review.
