Meal Planning Monday ~ Fill Up on Fiber

This week’s post is by Christine Luken.

Most of know we should be getting more fiber in our diets.  Fiber fills us up, helps control blood sugar, and is great for weight loss and digestion.  But many times the word “fiber” conjures up visions of tasteless fiber cereals and prune juice.  So I’ve rounded up some super-tasty recipes that help you and your family get in your daily fiber requirements.


Fig & Banana Protein Shake

 At the co-op last week, there was a lone package of fresh figs on the shelf.  Since I was feeling adventurous, I bought them and brought them home. Then I stared at them for a while, wondering what the heck I should do with these fresh figs.  After some searching on Pinterest, I found several interesting recipes like Figs with Honey, Ricotta, and Balsamic, Clean Eating Fig Butter, and Fig and Almond Butter Smoothies.  Since I love having a good smoothie post-workout, that sounded like something I would love.  I chopped up my fresh figs into quarters and froze most of them.  I ended up making my fig smoothie with ½ cup chopped frozen figs, 1 frozen banana, a scoop of chocolate protein powder, and a cup of Silk’s Coconut-Almond milk.  It was delicious!  Turns out that fresh figs are pretty healthy, too!  They’re high in fiber and minerals like calcium and potassium.  4 small figs provide almost 5 grams of fiber!

I found this recipe for “Scoopable Chinese Chicken Salad” on the Hungry Girl website.  It is super easy to make on busy nights when you’re short on time and don’t want to cook.  Last week, I batch-grilled several pounds of chicken breast meat, most of which I cut into chunks and froze in 1-cup servings.  I had been purchasing Tyson’s Grilled and Ready Chicken Breast Chunks, but a quick calculation showed I’d save close to half off if I went the DIY route.  I added some edamame and dry roasted peanuts to the recipe.  You could also use this as a filling for Asian lettuce wraps.    1 ½ cups of this simple, tasty salad provides 4.5 grams of filling fiber.


Grilled Chicken with Artichokes & Tomatoes

My husband loves artichoke and spinach dip, but I avoid turning on the oven  in the summer if I can help it.  So, I decided to figure out something tasty to make with my canned artichoke hearts without the oven.  I ended up sautéing some minced garlic in olive oil in a skillet on the stove top.  Once the garlic turned golden, I added a can of petite diced tomatoes, a can of artichoke hearts (drained and chopped), and a teaspoon of Italian herbs.  I covered the mixture and let it simmer for 10 minutes.  Meanwhile, I had some chicken breasts that I had brushed with Italian dressing cooking out on the grill.  We put the chicken on our plates, topped it with the artichoke and tomatoes, and sprinkled it with some mozzarella cheese.  It was so tasty and filling, we didn’t even miss having a starch like rice or potatoes with it!  ½ cup of cooked artichokes provides 7 grams of fiber and 2 grams of protein for only 45 calories!




Yes, Black Bean Brownies!  I know – “Yuck!” was my first reaction, too.  But in all honesty, they are very tasty.  The original recipe called them “Amazing Flour-less Brownies,” and that does sound more appealing.  But the fact of the matter is that this brownie recipe has a whole can of black beans in it.  I’ve been trying to limit my intake of wheat, so I’ve been scouring the internet for some good gluten free recipes.  I did make some substitutions to the original recipe.  I replaced the sugar with ¼ cup Sugar Leaf stevia/ sugar cane blend.  Instead of a cup of chocolate chips, I used ¾ cups of Enjoy Life’s Mini Chips (dairy free) and ¼ chopped walnuts.  I cut them into 9 squares, ate one, and froze the rest of them.  This way when I have a chocolate craving, I can satisfy it without crashing my blood sugar.  Because each brownie has 5 grams of fiber and 7 grams of protein, they’re very filling!  (My variation, 9 servings, nutritional info: Calories: 220, Carbs: 28, Fiber: 5, Protein: 7).  My recommendation is to serve them to your friends and family without revealing the secret ingredient until they’ve raved about how good your gluten-free brownies taste!

What is your favorite way to get more filling fiber in your family’s diet?


  1. Robin (Masshole Mommy) says:

    I definitley don’t get enough fiber. I really need to work on that.

  2. Those sound like delicious ways to get fiber. I’m intrigued by the black bean brownies although I wish I had tried them without knowing the secret ingredient first!

  3. shari says:

    What great recipes. Not too sure about black bean brownies. may have to try them.

  4. Cyndie says:

    These are great ways to get fiber in your diet. I want to try thr fig and banana shake!

  5. Trisha says:

    The grilled chicken with artichokes and tomatoes sounds delicious! The black bean brownies sound interesting and worth a try.

  6. Taralyn says:

    Loving these recipes! We’ve tried the black bean brownies before – we like zucchini brownies, too!

  7. There are some great recipes here. It is nice to find recipes that get fiber into your diet and help eliminate the need for supplements.

  8. Catherine L. says:

    I definitely need to work on getting more fiber in my diet. The chinese chicken salad sounds like a great way to start.

  9. Amanda Love says:

    I have to admit that I don’t get as much fiber as I think I should. I do the oatmeal sometimes on morning and sometimes a bowl of cereal but that’s about as much as I get.

  10. Elisebet F says:

    I want to try those black bean brownies! I’m actually a huge fan of fiber. Let’s just say thanks to pregnancy and labor…I NEED to eat lots of fiber. I try to eat lots of veggies, some fruits, and then I also eat a lot of beans or black barley or other high-fiber grains. I do eat prunes too.

  11. Danielle says:

    All of these recipes sound so incredible! I can’t wait to try out those black bean brownies, how intriguing :)

  12. Brett says:

    We LOVE black bean brownies. Can’t have too much fiber ;)

  13. Aly Mashrah says:

    That black bean brownie recipe looks so interesting! I’d actually love to try it.