Veggie-Packed Weekly High Fiber Meal Prep Recipes
If you struggle with increasing your fiber, try these weekly High Fiber Meal Prep recipes with me! This habit is exactly how I sneak more than 15 veggies into my diet every single week. From delicious chicken pasta salad to the speediest make-ahead side dishes, these are the meal prepping recipes that saves me hours cooking every week, but still keeps my gut healthy.
15+ Veggies in 1 Week of Meal Prep
Now that I’m 30, I really try to focus on getting enough fibre in every meal. Honestly, High fiber meal prepping has been such a game changer. This habit sneaks in so many veggies, I don’t even think about it. I’m already using these side dishes throughout the week to save time, so why not do both? In fact, I lose track of how much veggies I’m eating in the best way possible!
If you’re also looking to get your fiber intake but struggle with being constantly conscious of your intake, try meal prepping with me this way. I promise, you’ll be eating tons of extra fiber without even thinking.
Chicken Pasta Salad
For this week’s prep, we’ve got a veggie and protein-packed roasted chicken corn pasta salad. This yummy salad actually tastes even better the longer it marinates throughout the week. Inspired by my creamy Tex-Mex Corn Chicken Salad, this variation adds some extra carb to make it an easy lunchtime meal! This salad can use up all the vegetables in your fridge AND the leftover rotisserie chicken (if you want to save even MORE time!).
- ½ cucumber diced
- ¼ red onion finely diced
- ½ red bell pepper diced
- ½ yellow bell pepper diced
- 2 cups cooked pasta fusilli, penne, or any short pasta
Chicken
- 2 chicken breasts or thighs, patted dry
- 1 tsp paprika
- ½ tsp chili powder
- ½ tsp dried oregano
- ½ tsp dried parsley
- ¼ tsp rosemary
- ½ tsp onion powder
- Salt and black pepper to taste
- 1 tbsp olive oil
- 1-2 tbsp Melted Butter optional, for basting
Butter Paprika Corn
- 1 cup corn fresh, frozen, or canned
- 1 tbsp butter
- ½ tsp paprika
- Salt and pepper to taste
Creamy Lemon Dressing
- ⅓ cup mayonnaise
- 1 tbsp olive oil
- 1 tbsp lemon juice more to taste
- ½ tsp garlic powder
- ½ tsp paprika
- ¼ tsp chili powder
- Salt and black pepper to taste
Roasted Vegetable Soup
I also made an oven roasted veggie soup with all the other veggies i have in the fridge. This soup is literally the easiest way to load up on veggies while still tasting so good. You can have everything from tomatoes to zucchinis in this soup. It’s so easy to make a huge batch to store in the freezer or the fridge.
- 4 tomatoes large, roughly chopped
- 1 cup cherry tomatoes
- 1 zucchini medium, chopped
- 2 carrots medium, chopped
- 2 bell peppers any color, chopped
- 1 onion large, roughly chopped
- 7 cloves garlic peeled
- 3 tbsp olive oil
- 2 tsp salt adjust to taste
- 1 tsp paprika
- 1 tsp oregano
- 1 tsp Italian seasoning
- ½ tsp cumin optional, adds a warm earthy flavor
- 3 tbsp balsamic vinegar secret ingredient 👀
- 1 sprig rosemary Optional
- 3 cups vegetable or chicken stock
- Optional: ½ cup cream or coconut milk for finishing
Speedy Korean Vegetable Bibimbap
You all know I love my rice bowls, and one of those is definitely an easy Korean Bibimbap. To make sure I can have an easy rice bowls anytime, I also prepped a few Korean side dishes that are great as toppings. We got bean sprout salad, sesame spinach salad, simple broccoli side dish, and of course, honey garlic potatoes. So all I need to do is fry up an egg, throw it on top with some sauce, and I’ve got a super easy, veggie-packed vegetable bibimbap, ready in just 5 minutes.
Bean sprout salad
This bean sprout salad is the most commonly seen banchan whenever you’re in a Korean restaurant. It actually takes only 15 minutes to make, and fits into literally every meal. Plus, you get TWO flavors in one recipe, so I love choosing according to my mood. It adds the right amount of crunch with tons of savory sesame flavor. They’re super healthy, too, with high fiber, high plant protein, B vitamins and folate.
- 1 lb Bean Sprouts cleaned
- 1 tbsp Sea Salt
Soybean Classic Flavour
- 1 stalk Green Onion chopped
- 1 clove Garlic minced
- 1 tbsp Sesame Oil
- ¼ tsp Sugar
- ¼ tsp Black Pepper
- ½ tbsp Crushed Roasted Sesame Seeds
- 1 tsp Salt
- 1 tsp Soy Sauce optional
Spicy Flavour
- 1 stalk Green Onion chopped
- 1-2 clove Garlic minced
- 1 tbsp Sesame Oil
- 2-3 tsp Gochugaru Korean Red pepper Flakes
- ¼ tsp Sugar
- ¼ tsp Black Pepper
- 1 tsp Soy Sauce or Fish Sauce
- ½ tbsp Crushed Roasted Sesame Seeds
sesame spinach salad
Another weekly meal prep item I make all the time is the Korean Sesame Spinach Salad, or Sigumchi Namul. This spinach is a low calorie, but super nutrient-dense side dish or topping for your bibimbap. It’s high in vitamin C, A, iron, and folates, great for your skin and immune system. Just like the bean sprouts, this recipe gives you 2 different flavors of spinach salad: sesame garlic and spicy!
- 1.5 lb Fresh Spinach with the stems on
- 4 cloves Garlic minced
- 4 tbsp Soy Sauce
- 4 tbsp Sesame Oil
- 1 Green Onion chopped
- 2 tbsp Sesame Seeds crushed
- 1 tsp Sugar
- 0.5 tbsp Korean Red Chili Flakes
- 0.5 tbsp Korean Chili Paste
Simple broccoli side dish (Broccoli Namul)
I also whipped up a simple Broccoli Namul, with simple Korean flavors. This is the dish I make whenever I want to use up a big head of broccoli. It has sesame oil, garlic, salt, black pepper and sesame seeds, which are all easy pantry ingredients. Broccoli is great because it actually contains SO MUCH fiber compared to other vegetables. So, i love adding this to my bibimbap as a fiber boost!
- 1 large head of broccoli (about 400 g), cut into bite-sized florets
- 1 ½ tbsp sesame oil
- 2 clove garlic, finely minced
- ½ tsp salt (adjust to taste)
- ⅛ tsp black pepper
- 1 tbsp toasted sesame seeds
Optional add-ins
- ½ tsp soy sauce for deeper umami
- ½ tsp sugar for balance
Thinly sliced green onion for garnish
Instructions
- Blanch the broccoli:
Bring a pot of salted water to a boil. Add broccoli florets and blanch for 45–60 seconds, just until bright green and slightly tender. Drain immediately and rinse under cold water to stop the cooking. Squeeze gently to remove excess water. - Season: In a mixing bowl, add the blanched broccoli, minced garlic, sesame oil, salt, and black pepper. Toss gently until evenly coated.
- Finish: Sprinkle toasted sesame seeds on top and give it one last toss. Taste and adjust seasoning — you can add a touch more salt or sesame oil if desired.
- Serve: Serve warm or chilled as a banchan (Korean side dish). It pairs beautifully with rice and any main dish.
Honey Garlic Potatoes
The Honey Garlic Potatoes are that indulgent, sweet-savory twist I didn’t know my rice bowls needed. Soft inside, glossy outside, each potato half is coated in a glaze of honey, garlic, and soy sauce. They act as an easy carb next to a protein dish, or just a simple snack anytime. The ingredients are so simple that it’s hard not to make a huge batch to eat throughout the week.
- 1 lb Baby Potatoes cut into halves
- 4 cloves Garlic minced
- 1 cup Water
- 6 tbsp Soy Sauce
- 4 tbsp Honey
- 1 tbsp Sesame Seeds
Love this! How long does it take you to prep everything? A detailed video on YouTube would be great! More helpful content like this, please. Thank you for all your hard work.
Looks really good! How long can all this be kept in the fridge?
Hi Alina! These last for about a week in my fridge, but they tend to disappear early in my house, especially on busier days.
Tiffy