8 High-Fiber Meals that Support Weight Loss

When people begin their weight loss journey, they often worry that cutting calories will make them hungry and irritable. And being haggard (aka, hungry and angry) is no fun for anyone.

But, when you eat the right foods, this doesn’t have to be the case. Enter: fiber. If you are having trouble achieving your goals, you may have success with a high-fiber diet that aids weight loss.

Can you lose weight on a high fiber diet?

Yes it’s possible. “Fiber makes you feel full for a longer period of time. So, when you optimize your fiber intake, you may end up eating less simply because you’re not hungry,” explains Joanna Gregg, a dietitian who works with MyFitnessPal.

Together slowing your digestionFiber may help control appetite through its effects on two key appetite hormones: ghrelin and leptin.

The body’s fat cells make leptin. This hormone tells your brain how much energy you have stored. High leptin levels Meaning your stomach is full. Low leptin levels signal your brain that it is time to eat.

When your stomach is satisfied, it doesn’t release ghrelin. Low ghrelin means high leptin (you feel full), while low leptin means high ghrelin (you feel hungry).

When ghrelin is high, your brain picks up hunger signals, ultimately causes hunger pangs,
High-fiber foods can regulate ghrelin levels so you don’t feel hungry.

Greg says, “Along with feelings of fullness, fiber slows down sugar absorption, By reducing the sugar absorbed by your body, fiber helps you balance your blood sugar levels and avoid unpleasant spikes and drops.

Stabilizing your blood sugar levels It can help you feel less hungry between meals and reduce cravings, ultimately aiding your weight loss efforts.

What happens when you eat high fiber food?

fiber rich foods are Comprehensive benefits. Greg says adequate fiber intake can:

Carcinogens are substances that can cause cancer by damaging cells in our body. They can be found in things like tobacco smoke, air pollution, and some types of radiation. Over time, exposure to carcinogens can cause changes in our cells that may result in cancer.

But research shows that many Americans don’t get enough fiber in their daily diets. There are daily recommended limits for fiber 25 to 38 grams per dayBut many people never get more than that 15 grams,

8 High-Fiber Foods for Weight Loss That Will Keep You Satisfied

As you now know, fiber-rich foods can be a delicious way to meet your nutrition goals. The trick is to find the best recipes that are high in fiber and don’t skimp on flavor.

Here are eight of Greg’s favorite fiber-rich recipes. They are delicious and will keep you satisfied until your next meal.

1. Red Lentils with Pistachios

Do you love the warm aroma of Moroccan spices? you’ll want to make time for Red Lentils with Pistachios, Loaded with fiber rich red masoor dal, sweet potatoes and crunchy pistachios, this dish will definitely satisfy your hunger and delight your taste buds. It has a delicious blend of spices including cinnamon, cumin, turmeric and paprika.

– After cooking lentils and sweet potatoes, add spices to it and cook until it thickens. Top with chopped pistachios and enjoy this healthy, high-fiber meal.

Nutritional value per serving:

• Calories: 417
• Protein: 19 grams
• Fat: 5 grams
• Carbohydrates: 77 grams
• Fiber: 22 grams
• Sugar: 17 grams

2. Mediterranean Salad with Crunchy Chickpeas

Crisp salads are the perfect side dish, and you can make them a complete meal with the right amount of dietary fiber and protein. it Mediterranean Salad with Crunchy Chickpeas The recipe is filled with green salad base Vitamin A and K, along with other trace nutrients. Mixed with greens, quinoa adds a healthy dose of fiber and protein to keep you full and mentally focused.

This easy recipe uses roasted gram for extra fiber. For quick meals during the week, prepare the quinoa and chickpeas in advance. Mix everything together and drizzle with lemon juice and hummus dressing. Add pita chips and enjoy.

Nutritional value per serving:

• Calories: 275
• Protein: 10 grams
• Fat: 8 grams
• Carbohydrates: 42 grams
• Fiber: 11 grams
• Sugar: 5 grams

3. Pea Pesto Pasta

If you want better-for-you pasta, this Pea Pesto Pasta The dish is sure to hit the spot. From the fiber-rich peas to the healthy fats and omega-3s in the walnuts, this vegetarian meal will fill you with nutritious, long-lasting energy. Whole wheat pasta is also a good source of fiber. You can also switch to black bean or quinoa pasta and still get plenty of dietary fiber in your diet.

Once you’ve made the pasta, add the other ingredients to a food processor to make the pesto. This aromatic chutney is rich with sweet basil and walnuts and is accented with fiery garlic. You can adjust the number of cloves to suit your taste.

Nutritional value per serving:

• Calories: 466
• Protein: 21 grams
• Fat: 20 grams
• Carbohydrates: 54 grams
• Fiber: 10 grams
• Sugar: 5 grams

4. Sheet Pan Kung Pao Cauliflower Steaks

Now it’s time to get your cauliflower into steak form. with this Sheet Pan Lung Pao Cauliflower Steaks Recipe, you’ll enjoy the rich dietary fiber and sweet and spicy flavor of Kung Pao sauce.
To make cauliflower steak, cut the cauliflower into half-inch thick pieces and brush with safflower or olive oil.

Blend the sauce in a separate bowl and coat the steak and bell peppers. Then, bake and finish it off with spicy cilantro and green onions. You can serve with delicious, fluffy quinoa or bulgur for more fiber.

Nutritional value per serving:

• Calories: 179
• Protein: 8 grams
• Fat: 9 grams
• Carbohydrates: 22 grams
• Fiber: 6 grams
• Sugar: 11 grams

Fun facts: You can search and save over 2,000 recipes in MyFitnessPal app,

5. Baked Falafel with Shaved Cucumber Salad and Tahini Dressing

Get your fiber and protein fix with this recipe Baked Falafel with Shaved Cucumber Salad and Tahini Dressing, Instead of deep frying, you’ll bake these falafel and enjoy a healthier version of this staple meal. To get a complete meal, pair these falafel with crunchy cucumber salad, pita bread, and cauliflower rice for added fiber.

Chickpeas are rich in fiber and protein, while the fresh salad gives you plenty of vitamins. You can also save time by preparing the falafel at the beginning of the week. Top with fresh tahini dressing and tangy yogurt dip.

Nutritional value per serving:

• Calories: 457
• Protein: 12 grams
• Fat: 31 grams
• Carbohydrates: 33 grams
• Fiber: 8 grams
• Sugar: 7 grams

6. Instant Pot Butternut Squash and White Bean Chili

Are you looking for ways to cook fiber-rich beans in less time? it Instant Pot Butternut Squash and White Bean Chili The answer is. The recipe calls for cannellini beans, which create a deliciously creamy texture and provide abundant fiber, potassium, and protein. Poblano peppers add a touch of heat, while butternut squash adds more fiber and vitamin C. To ensure even cooking time and a soft texture, be sure to soak the beans overnight. Once you’ve made a batch, store the leftovers. Then, you’ll have quick, healthy meals to eat when you’re short on time.

Nutritional value per serving:

• Calories: 265
• Protein: 14 grams
• Fat: 6 grams
• Carbohydrates: 42 grams
• Fiber: 9 grams
• Sugar: 4 grams

7. Egg White Quinoa Bowl with Vegetables

To improve your day, access Egg White Quinoa Bowl with Vegetables recipe. Quinoa is rich in fiber and protein, which gives you plenty of energy and keeps your hunger satisfied. Along with quinoa, this dish features a rich mix of fresh vegetables – including zucchini, snap peas and spinach.

First, you’ll want to prepare the quinoa and make the dressing. Then, fill a bowl with blanched quinoa and layer these nutrient-rich veggies. Top with spicy-sweet dressing and top with egg and Parmesan cheese.

Nutritional value per serving:

• Calories: 301
• Protein: 15 grams
• Fat: 12 grams
• Carbohydrates: 35 grams
• Fiber: 5 grams
• Sugar: 5 grams

8. Lentil-Miso Kale Soup with Nori

it Lentil-Miso Kale Soup with Nori It will definitely warm you up and give you a hearty, filling meal. Rich in fiber, it also has carrots, ginger and cabbage for an aromatic and earthy flavor. Use red or yellow lentils for quick cooking. If you have time to cook a little longer, use brown or green lentils for more texture.
Once the soup is cooked, add the miso paste and stir until mixed. Top with nori strips and enjoy!

Nutritional value per serving:

• Calories: 217
• Protein: 14 grams
• Fat: 1 gram
• Carbohydrates: 39 grams
• Fiber: 8 grams

Include fiber-rich foods in your diet for healthy weight loss

If you’re working toward a healthy weight, you know how important the right diet can be. A fiber rich diet Breakfast, lunch and dinner support your weight loss goals while also providing excellent nutrition to your body. Try any of these eight recipes that taste great and increase your daily fiber intake.

For more tips on weight loss, check out inspiration like this High Fiber Soup On MyFitnessPal. We have more delicious high fiber recipes MyFitnessPal appWhere you can also track your calories, macronutrients, sleep, and other health markers to help you reach your weight loss goals.