Weekly Spotlight: Summer Meals Packed with Fiber!

Summer is in full swing and there are many fiber-rich foods that you can add to your summer meals. Getting enough fiber has many benefits such as keeping you regular, keeping you fuller for longer, and supporting your gut health. However, it’s important to find a balance between getting enough fiber. Luckily, many foods are high in fiber. Some examples include broccoli, avocado, blueberries, and whole grains. And eating fiber-rich foods doesn’t just mean you have to eat them, you can add them to smoothies and even see what foods your local grocery store to see what you can find! If you’re looking for more creative ways to incorporate fiber into your meals, check out this meal plan!

We also highly recommend downloading the Food Monster App  — with over 20,000 delicious recipes, it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And don’t forget to check out our Weekly Meal Plan Archives! 

This week, we’re bringing delicious, fully vegan, and plant-based ways to store and create recipes packed with fiber!

Breakfast:

Source: Easy Blueberry Breakfast Casserole

These high-fiber meals come in handy for when you’re looking for something easy to make in the morning that will help leave you full and satisfied! These meals are not only perfect to start your day, but they’re also wonderful to have and use for leftovers. Breakfasts like these blueberry casseroles and these savory waffles mean that you can whip up breakfast in no time at all!

• Cheesy Broccoli Waffles by Amy Lanza
• Apple and Blueberry Pie Baked Oats by Incredible Plant-Based Desserts, Anthea Cheng
• Easy Blueberry Breakfast Casserole by Dominique Ebra
• Greek Avocado Toast by The Greek Vegetarian Cookbook, Heather Thomas
• Pesto Egg Avocado Toast by Shanika Graham-White
• BLAT (Bacon, Lettuce, Avocado & Tomato) Pitas by Matt Frazier and Stepfanie Romine

Lunch:

Source: Mongolian Lentils & Broccoli by Jillian Glenn

Lunchtime can be a time when it can be difficult to fit in fiber-rich meals. Luckily, these meals are here to help! You can combine high-fiber foods with other grains such as rice or pasta to create a filling meal. You can also use your favorite plant-based protein to also complete these meals, too!

• Roasted Tomato With Broccoli and Red Onion Over Quinoa by Elsa Brobbey
• Sesame Broccolini by Living Ayurveda
• Mongolian Lentils & Broccoli by Jillian Glenn
• Avocado Pesto Pizza by James Wythe
• Crispy Tofu Avocado Bowl by Julie Zimmer
• Creamy Avocado Hummus by Christina Bedetta

Dinner:

Source: Healthy Broccoli Cauliflower Salad

Did you know you can incorporate high-fiber foods into your dinners? These dinners are a perfect place to start; you can make a delicious cauliflower salad or even enjoy this amazing tofu served with flavorful broccoli and spices.

• Healthy Broccoli Cauliflower Salad by Shane Martin
• Cauliflower, Broccoli, and Quinoa Patties by  Julie Zimmer
• Tofu Broccoli Stir Fry by Caroline Doucet
• Broccoli Kale Salad with Maple Mustard Dressing by Zuzana Fajkusova and Nikki Lefler
• Firecracker Tofu with Broccolini and Chili Garlic Oil by Bri Beaudoin

Desserts:

Source: Blueberry White Chocolate Ice Cream

There are sneaky ways to get fiber in desserts! These desserts aren’t just perfect for summer, but they’re excellent to help you hit your daily fiber goals.

• Blueberry White Chocolate Ice Cream by Lilia Jankowska
• Blueberry Oat Breakfast Cookies by Julie Zimmer
• Chocolate Avocado Mousse by Christina Bedetta
• Chocolate Dipped Banana Pops by Kris Dee | Mostly Domestic

Easy Ways to Help the Planet:

• Eat Less Meat: Download Food Monster, the largest plant-based Recipe app on the App Store, to help reduce your environmental footprint, save animals and get healthy. You can also buy a hard or soft copy of our favorite vegan cookbooks.
• Reduce Your Fast Fashion Footprint: Take initiative by standing up against fast fashion Pollution and supporting sustainable and circular brands like Tiny Rescue that raise awareness around important issues through recycled zero-waste clothing designed to be returned and remade over and over again.
• Support Independent Media: Being publicly funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!
• Sign a Petition: Your voice matters! Help turn petitions into victories by signing the latest list of must-sign petitions to help people, animals, and the planet.
• Stay Informed: Keep up with the latest news and essential stories involving animals, the environment, sustainable living, food, health, and human interest topics by subscribing to our newsletter!
• Do What You Can: Reduce waste, plant trees, eat local, travel responsibly, reuse stuff, say no to single-use plastics, recycle, vote smart, switch to cold water laundry, divest from fossil fuels, save water, shop wisely, Donate if you can, grow your food, volunteer, conserve energy, compost, and don’t forget about the microplastics and microbeads lurking in common household and personal care products!