Meal Plans ThePrep High-Fiber Dinners to Prep in 30 Minutes (Weekly Plan & Shopping List!) By Maria Laura Haddad-Garcia Maria Laura Haddad-Garcia Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. EatingWell's Editorial Guidelines Published on July 5, 2024 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Close 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! Summer means different things to everyone, and to me, it means family time. This summer is even more special because we’ll be welcoming a baby girl into our family. So goodbye, family of two, and hello, family of three. My mom and sister will be staying with us to help once the baby arrives, so I kept this week’s dinner plan straightforward with recipes that can be prepped in 30 minutes or less. Added bonus: They are high in fiber to help me feel my best (and regular!) as I recover postpartum. However, fiber does more than ensure smooth digestion. This amazing nutrient delivers other benefits, from increasing satiety to improving cholesterol and blood sugar levels and more. While I’m on parental leave, Megan Ginsberg, our new senior editor at EatingWell, who I’m very excited to introduce you to, will cover for me. (Don’t worry; I’ll be back, and you’ll be in great hands!) Thanks for reading—and cooking—along with me. Your Weekly Plan Sunday: Chicken NachosMonday: Black Bean Fajita SkilletTuesday: Peppery Barbecue-Glazed Shrimp with Vegetables & OrzoWednesday: Slow-Cooker Three-Bean Chili MacThursday: Pan-Seared Steak with Crispy Herbs & Escarole Friday: Lentil Salad with Feta, Tomatoes, Cucumbers & Olives Get the Shopping List Sunday: Chicken Nachos Jennifer Causey These nachos are a fun idea for a Sunday night dinner, especially if, like me, you’re planning on eating dinner on the couch while watching a movie. One of the things I like about this recipe is that it calls for ready-to-use ingredients like shredded cooked chicken, corn tortillas and canned black beans, which make prep easy. And these last two ingredients, plus the veggies, deliver 10 grams of fiber in a 2.5-cup serving. Get the Recipe Monday: Black Bean Fajita Skillet This 5-star recipe is one of my favorite vegetarian meals. Beans are a great way to bump up the fiber and protein in a meatless dish to make it more filling. The bell peppers add beautiful colors to the dish and boost its nutrition. Bell peppers are one of the top vitamin C-rich foods, and vitamin C is a potent antioxidant that can help tame inflammation in your body. I’ll serve this dish over a bed of baby spinach and scoop it up with warm corn tortillas. Get the Recipe Tuesday: Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo Shrimp is one of my husband’s favorites, so I’ve been intentionally adding it to our rotation more frequently. Plus, shrimp is not only a great source of protein and low in saturated fat, but it also cooks in a wink, making it perfect for busy nights. Using a peppery spice blend and a small amount of barbecue sauce adds lots of flavor without the need for additional sodium. Get the Recipe Wednesday: Three-Bean Chili Mac Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell If you love chili and mac and cheese, this recipe is for you! And the best part is that it requires only 15 minutes of hands-on time; then, the slow cooker takes care of the rest. The blend of three beans—pinto, black and red kidney—makes this chili so delicious that one reviewer even noted, “There is so much flavor in every bite.” Get the Recipe Thursday: Pan-Seared Steak with Crispy Herbs & Escarole A good steak is always a highlight of our week, and this one is no exception. If you’ve never had escarole, I highly recommend giving it a try. Cooking this leafy green helps mellow its bitter taste. Fresh herbs such as thyme, sage and rosemary elevate the steak’s flavor. To round out the meal, I’ll serve this dish with whole-wheat sourdough bread, which ups your fiber intake—one slice has 3 grams of fiber. Get the Recipe Friday: Lentil Salad with Feta, Tomatoes, Cucumbers & Olives Jennifer Causey With all the beautiful produce summer has to offer, I can’t get enough salads during this time of year. And I’m especially excited to try out this new recipe that looks very similar to one my mom makes. The combination of feta, cucumbers and tomatoes is always a winner, and adding lentils and olives makes this salad exquisite. I’ll serve Skillet Lemon-Pepper Salmon, an omega-3-rich protein, alongside. Get the Recipe 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. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit