Easy Fiber Recipes

High-Protein, High-Fiber Rice 🍚 Credit @Fiber_China 💫 Want to make your rice more filling, more nutritious, and more supportive of gut health? Try this simple upgrade. Ingredients: • 1 cup rice • ½ cup lentils • ½ cup quinoa • 2–3 cups liquid (water or broth) Add everything to your rice cooker and cook until tender. Approximate nutrition for the entire batch: • ~35-40 grams protein • ~30-35 grams fiber • Rich in complex carbohydrates • Excellent source of plant-based protein Lentils are packed with fiber, plant protein, resistant starch, and prebiotics that can support gut health, digestive health, bowel regularity, microbiome diversity, fullness, satiety, and healthy digestion. Quinoa adds additional protein, fiber, minerals, and nutrients while helping create a more balanced carbohydrate source than rice alone. The result is a high-protein, high-fiber rice blend that can help support blood sugar control, cholesterol management, heart health, digestive wellness, gut microbiome health, healthy eating, weight management, meal prep, and overall nutrition. Want even more protein and fiber? Stir frozen edamame into the hot rice after cooking. The residual heat will thaw it within minutes while adding additional protein, fiber, and nutrients. Or add frozen peas, which thaw just as easily and provide extra fiber, vitamins, minerals, and plant-based nutrition. This works great with salmon, chicken, shrimp, steak, tofu, beans, vegetables, grain bowls, stir-fries, and meal prep lunches. Simple ingredients. High protein. High fiber. Gut-friendly. Budget-friendly. Meal prep approved.