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I don’t know about you, but I sometimes have a hard timegetting enough fiberin my typical day. I seem to naturally get enough of other nutrients without thinking too hard, but I really need to try to prioritize fiber and seek outhigh-fiber foods. Why is getting enough fiber important? Because it’s crucial for a variety of body functions, including gut health. It might surprise you to learn thatgut health isn’t just about your gut. The gut is connected to so many other parts of the body, so taking care of your gut health is one way to take care of the rest of you. To help you (and me) do that, this week’s recipes are all high in fiber—plus they feature foods rich inprebioticsand/or probiotics, which help support good gut bacteria. So let’s jump in and increase our fiber intake this week—without overthinking it.Your Weekly PlanSunday:Broccoli-Pesto PastaMonday:Crunchy Chopped SaladTuesday:Roasted Vegetable SoupWednesday:Crispy Tempeh Steaks with Sun-Dried Tomato Cream SauceThursday:Roasted Squash & Lentil Kale SaladFriday:Piled-High Veggie SandwichGet the Shopping ListOur 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 upto get a dinner plan delivered to your inbox every Saturday!
I don’t know about you, but I sometimes have a hard timegetting enough fiberin my typical day. I seem to naturally get enough of other nutrients without thinking too hard, but I really need to try to prioritize fiber and seek outhigh-fiber foods. Why is getting enough fiber important? Because it’s crucial for a variety of body functions, including gut health. It might surprise you to learn thatgut health isn’t just about your gut. The gut is connected to so many other parts of the body, so taking care of your gut health is one way to take care of the rest of you. To help you (and me) do that, this week’s recipes are all high in fiber—plus they feature foods rich inprebioticsand/or probiotics, which help support good gut bacteria. So let’s jump in and increase our fiber intake this week—without overthinking it.
Your Weekly Plan
Sunday:Broccoli-Pesto PastaMonday:Crunchy Chopped SaladTuesday:Roasted Vegetable SoupWednesday:Crispy Tempeh Steaks with Sun-Dried Tomato Cream SauceThursday:Roasted Squash & Lentil Kale SaladFriday:Piled-High Veggie Sandwich
Get the Shopping List
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 upto get a dinner plan delivered to your inbox every Saturday!
01of 06Sunday: Broccoli-Pesto PastaPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanInstead of just tossing broccoli with pasta, here we transform broccoli into a pesto that coats the pasta. To make it, you simply pulse fiber-rich, tender-crisp cookedbroccoliin the food processor with basil, garlic, lemon zest, artichokes and Parmesan cheese. Toss the pesto with whole-wheat spaghetti and use a little of the pasta cooking water to thin it out so it coats every strand.Get the Recipe
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Sunday: Broccoli-Pesto Pasta
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Instead of just tossing broccoli with pasta, here we transform broccoli into a pesto that coats the pasta. To make it, you simply pulse fiber-rich, tender-crisp cookedbroccoliin the food processor with basil, garlic, lemon zest, artichokes and Parmesan cheese. Toss the pesto with whole-wheat spaghetti and use a little of the pasta cooking water to thin it out so it coats every strand.
Get the Recipe
02of 06Monday: Crunchy Chopped SaladPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis crunchy chopped salad features a quartet of high-fiber ingredients that all start with the letter “C”:cabbage,carrots,cucumberandchickpeas! And because it has so many vegetables, it’s not just gut-healthy, it’s also packed with a variety of health-promoting vitamins and nutrients. Plus, it has a delicious, punchy ginger-soy-miso dressing to tie everything together. Serve it with a little rotisserie chicken on the side.Get the Recipe
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Monday: Crunchy Chopped Salad
This crunchy chopped salad features a quartet of high-fiber ingredients that all start with the letter “C”:cabbage,carrots,cucumberandchickpeas! And because it has so many vegetables, it’s not just gut-healthy, it’s also packed with a variety of health-promoting vitamins and nutrients. Plus, it has a delicious, punchy ginger-soy-miso dressing to tie everything together. Serve it with a little rotisserie chicken on the side.
03of 06Tuesday: Roasted Vegetable SoupPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis satisfying, gut-healthy soup gets probiotics fromwhite misoand a good base of fiber from chickpeas andsweet potatoes. The sweet potatoes get roasted with apple, leek, cherry tomatoes, scallions and seasonings to ensure a deeply flavorful soup. Blending it all with the chickpeas, miso and coconut milk gives it a silky texture. Serve it with a crusty whole-wheat baguette.Get the Recipe
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Tuesday: Roasted Vegetable Soup
This satisfying, gut-healthy soup gets probiotics fromwhite misoand a good base of fiber from chickpeas andsweet potatoes. The sweet potatoes get roasted with apple, leek, cherry tomatoes, scallions and seasonings to ensure a deeply flavorful soup. Blending it all with the chickpeas, miso and coconut milk gives it a silky texture. Serve it with a crusty whole-wheat baguette.
04of 06Wednesday: Crispy Tempeh Steaks with Sun-Dried Tomato Cream SaucePhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanLike the ever-popular “Marry Me” chicken, this dish features a creamy sun-dried tomato sauce, but it swaps intempeh, a probiotic-rich plant-based protein, for the chicken. The tempeh, plus fiber-rich kale, makes it great for improving gut health. Some Parmesan and basil sprinkled on top ensure that it’s super-flavorful too. Serve it over brown rice to catch the sauce.Get the Recipe
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Wednesday: Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce
Like the ever-popular “Marry Me” chicken, this dish features a creamy sun-dried tomato sauce, but it swaps intempeh, a probiotic-rich plant-based protein, for the chicken. The tempeh, plus fiber-rich kale, makes it great for improving gut health. Some Parmesan and basil sprinkled on top ensure that it’s super-flavorful too. Serve it over brown rice to catch the sauce.
05of 06Thursday: Roasted Squash & Lentil Kale SaladPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanKaleis a gut-health superstar. Not only is it packed with fiber, but it’s also a prebiotic food, which means it feeds your good gut bacteria and keeps it healthy. Add to that some butternut squash, lentils and pepitas, and you’ve really got a powerhouse salad, chock-full of fiber and nutrients. Be sure to massage the kale to make it tender and easier to chew.Get the Recipe
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Thursday: Roasted Squash & Lentil Kale Salad
Kaleis a gut-health superstar. Not only is it packed with fiber, but it’s also a prebiotic food, which means it feeds your good gut bacteria and keeps it healthy. Add to that some butternut squash, lentils and pepitas, and you’ve really got a powerhouse salad, chock-full of fiber and nutrients. Be sure to massage the kale to make it tender and easier to chew.
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Friday: Piled-High Veggie Sandwich
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.
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