- Each of these sheet-pan dinners provides at least 6 grams of fiber per serving.
- Fiber-rich foods like beans, sweet potatoes and other veggies support digestion, heart health and long-lasting energy.
- Sheet-pan meals are quick to prepare and easy to clean up on busy nights.
The Internet is buzzing about “fibermaxxing,” a trend that encourages people to increase their fiber intake. And it’s great to see fiber finally getting some attention, since many people don’t reach the recommended daily fiber intake of 22 to 28 grams per day. Fiber is a much-needed nutrient that supports your digestion and gut health, cardiovascular health, healthy aging and more. While there’s no need to max out or rapidly increase your fiber intake, which can lead to gastrointestinal discomfort, it could be beneficial to note how much fiber you’re consuming and to gradually increase your intake if needed. This week’s dinners can all help, as each one contains 6 grams or more per serving. Plus, they all roast on a sheet pan for quick and easy cleanup. Let’s get cooking!
Your Weekly Plan
Sunday: Chicken Thighs with Red Cabbage & Sweet Potatoes
Monday: Black Bean Salad
Tuesday: Roasted Potato Tzatziki Bowls
Wednesday: Extra-Crispy Eggplant Parmesan
Thursday: Salmon Salad with Crispy White Beans
Friday: Chicken Guacamole Bowls
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!
Sunday: Chicken Thighs with Red Cabbage & Sweet Potatoes
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
Crispy chicken thighs paired with vibrant red cabbage and sweet potatoes make a satisfying weeknight dinner. The chicken thighs soak in a lemony marinade while you prepare the vegetables, and then everything roasts together. The sweet potatoes contribute soluble fiber, which can help improve your gut health.
Monday: Black Bean Salad
Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.
This hearty, crunchy salad is packed with black beans, roasted sweet potatoes, bell pepper and romaine lettuce. Everything gets tossed with a cumin-spiced citrusy dressing. Black beans are an excellent source of plant-based fiber and protein, ensuring that this salad will keep you full and energized.
Tuesday: Roasted Potato Tzatziki Bowls
Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley
These delightful bowls start with a fresh, minty cucumber-yogurt sauce. That creamy base is topped with roasted baby potatoes, cucumbers, cherry tomatoes, red onion and chickpeas. Leaving the skin on the potatoes adds gut-health supporting fiber. The chickpeas add even more fiber, plus some folate and iron.
Wednesday: Extra-Crispy Eggplant Parmesan
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
This recipe skips the frying and roasts panko-crusted eggplant on a sheet pan. When the eggplant is tender and the panko is nicely browned, simply top the slices with marinara sauce, mozzarella and Parmesan. The fiber in the eggplant acts as a prebiotic, feeding your healthy gut bacteria.
Thursday: Salmon Salad with Crispy White Beans
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Roasted salmon and crispy white beans add protein and fiber to this easy dinner salad. The base of the salad is kale, which you’ll massage with the dressing to tenderize it. Red bell pepper and carrots add color and crunch. This salad can help reduce inflammation, too, thanks to the omega-3 fatty acids in the salmon.
Friday: Chicken Guacamole Bowls
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
This dinner is like fajitas in bowl form—guacamole topped with chicken, peppers and onions. Packed with monounsaturated fat and fiber, the avocados in the guacamole can promote cardiovascular and gut health, while the colorful bell peppers contribute some vitamin C and antioxidants, which can help reduce inflammation and support healthy aging.
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.
