A 30-day high-fiber, anti-inflammatory dinner plan

A 30-day high-fiber, anti-inflammatory dinner plan

Your evening meal won’t be more satisfying than these dinner recipes. They’re packed with at least 6 grams of fiber per serving from delicious ingredients like whole grains, legumes, and vegetables to help you stay full longer. Plus, these same ingredients work with lean proteins like chicken, tofu, and salmon to help you combat pesky inflammation symptoms like mental fog, joint stiffness, and muscle pain. Try 30 days of delicious recipes like Roasted Gnocchi, Brussels Sprouts with Meyer Lemon Dressing, and this Easy Tofu Curry Recipe, and they’ll become staples on your dining table year-round.


Eggplant stuffed with feta and olives

This stuffed eggplant is packed with vegetables and Mediterranean flavors. The dish is easy to put together and the addition of cumin gives it a sweet, earthy flavour.




Roasted gnocchi and Brussels sprouts with Meyer lemon sauce

In this quick vegetarian dinner recipe, you can skip boiling the gnocchi, as they will be cooked while roasting on the pan with the rest of the ingredients. If you can’t find a Meyer lemon, use a regular small lemon in Step 2 and use 4 teaspoons lemon juice and 2 teaspoons orange juice in Step 4.




pea soup

This simple pea soup recipe makes an elegant start to a spring meal. It’s also a great way to use up frozen vegetables when the produce section looks bleak.




Easy tofu curry

Photographer: Jane Causey, Food Stylist: Richaun Hanners, Prop Designer: Julia Bayliss



Baking tofu to this protein-packed tofu curry adds texture and helps the tofu maintain its shape once added to the sauce. The curry itself is smooth and creamy, with warmth from the spices and some Madras curry powder and jalapeños. If you want to lower the spice level, replace the Madras curry powder with regular curry powder. Shredding the tofu by hand helps the curry sauce stick to all the rough pieces, but if desired, you can cut the tofu into 1-inch cubes instead.




Spaghetti and spinach with sun-dried tomato cream sauce

Photography/Kelsey Hansen, Design/Greg Luna

To quickly achieve flavor in this sun-dried tomato pasta recipe, we use the oil from sun-dried tomatoes to create the cream sauce base. Meanwhile, the residual heat from the pasta wilts the spinach in record time for a quick weeknight dinner.




Bean and barley soup

This delicious bean and barley soup tastes like it’s been simmering for hours, but it’s actually very quick to blend together. Plus this recipe for a healthy bean and barley soup that freezes beautifully. If you have cooked barley on hand, omit the quick-cooking barley and add 1 1/2 cups of cooked barley with the broth in Step 2.




Creamy white bean soup

Caitlin Bensel

This light, creamy white bean soup recipe is packed with flavor thanks to lots of beans, vegetables, and Parmesan cheese.




White Bean and Sun-Dried Tomato Gnocchi

Jacob Fox

Sun-dried tomatoes are the star of this recipe, providing texture and umami. Combined with spinach, this dish is a great source of vitamins C and K.




Black Bean and Quinoa Bowl

This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, except for the stir-fried bowl. We packed them with pico de gallo, fresh cilantro, and avocado, plus an easy chickpea sauce to drizzle on top.




Chole (chickpea curry)

Andrew Scrivani



This healthy Indian recipe is a delicious chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is a comforting and delicious dinner.




EatingWell’s Eggplant Parmesan

Here we bake baked eggplant for crispy results with fewer calories. This twist on the classic Eggplant Parmesan recipe was originally developed by the Test Kitchen in 1995 and got an update in 2020 for our 30th Anniversary Edition.




White chili chicken with avocado cream

Dotdash Meredith Food Studios

Fresh, oven-roasted chiles build the complexity in this white bean chili. A combination of diced chicken and ground pork adds meaty flavor, and creamy half-and-half makes the broth velvety smooth.




Sweet potato and black bean burger

These vegetarian sweet potato and black bean burgers seasoned with curry powder are easy to make. Mixing the mixture with your hands gives you a smooth, uniform texture and then the outside becomes crispy when cooked in a cast iron skillet. To make this recipe gluten-free as well, use gluten-free oats and serve the patty in lettuce wraps, omitting the bun.




One bowl of pasta with tomatoes and basil

This one-pot pasta with tangy tomato and basil sauce is a simple, quick and easy weeknight dinner. Place all your ingredients in one bowl, and with a little stirring and about 25 minutes of cooking time, you’ll have a healthy dinner that the whole family will enjoy.




Vegetarian Enchilada Casserole

Think of this vegetarian enchilada casserole as a veggie-inspired lasagna packed with veggies with corn tortillas in place of pasta! If your peppers are mild and you like heat, choose the spicy pico de gallo. This easy vegetarian dinner recipe is sure to become a family favorite.





Salmon with Lemon Herb Orzo and Cauliflower

Jacob Fox

This healthy salmon dish is as balanced as it is delicious. You can add the broccoli directly to the pot with the pasta during the last minute of cooking to save time here. One less thing to wash too!




Slow cooked chicken and orzo with tomatoes and olives

Get basic chicken breast and whole wheat orzo with the vibrant flavors of the Mediterranean, like lemon and olives. This load-and-go recipe makes a complete and satisfying meal. Just add a green salad.




Red lentil soup with saffron

Jacob Fox

This delicious red lentil soup uses spices common in Persian cuisine: turmeric, cumin, and saffron. Enjoy it with warm baguette or steamed rice.




Chipotle Quinoa Chicken Burrito Bowl

This delicious burrito bowl features grilled chicken topped with a spicy chipotle glaze. Loading it up with veggies and using quinoa instead of rice adds nutrition for a healthier dinner.




Roasted root vegetables and greens over seasoned lentils

This earthy bowl of lentils is topped with leftover roasted root vegetables from a large batch for an easy weeknight dinner. Make it vegan or add a drizzle of plain yogurt for extra richness.




Red beans and rice with chicken

Fiber-rich red beans, whole-grain brown rice, and skillet-cooked chicken breast are ready in just 20 minutes.




Sweet potatoes stuffed with chickpea sauce

Delicious and easy to prepare, these Stuffed Sweet Potatoes with Black Beans, Kale, and Chickpea Sauce are a great 5-ingredient lunch for one!




Hummus dishes with chicken

The marinated chicken on top of these dishes is ready quickly with the help of the grill. Serve with warm whole wheat pita bread to get more hummus at the bottom of the bowl.




Easy Chicken Enchilada Casserole

Katie Webster

Casseroles make perfect meal prep dinners, and this version of enchiladas is no exception. The entire casserole can be built up and left in the refrigerator for up to three days—simply bake it on a busy night and you’ll have a healthy, easy dinner on the table in no time. The quick homemade enchilada sauce in this recipe is great when you don’t have any of the canned sauce on hand; Just season crushed tomatoes with spices and salt for instant enchilada sauce.




Easy vegetarian chili

Canned beans and tomatoes make this quick vegetarian chili recipe ready to use in just 30 minutes. Serve over rice or couscous, or with tortilla chips for extra crunch, and add more toppings as you see fit – sliced ​​scallions, chopped fresh cilantro, diced avocado and sliced ​​jalapeños are all delicious options.




Chickpea pasta with mushrooms and kale

Greg Dupree

Adding pasta with vegetables like cabbage and mushrooms here is not only delicious, it also makes the meal more satisfying.




Slow Cooker Buffalo Chicken Chili

Ali Redmond

If you love Buffalo wings, you’ll love the flavors in this delicious warm chili that comes together easily in the slow cooker. Sour cream helps bring down the heat, but you can also use plain yogurt.




Mushroom soup

Will Dicky

This mushroom soup is delicious and full of flavour, with fresh and dried mushrooms adding to the rich taste. Quinoa adds protein and a boost in fiber. Vegetarians and omnivores will enjoy this delicious fall soup.




Green Goddess Salad with Hummus

In this recipe for Cucumber, Tomato, Swiss Cheese, and Chickpea Salad, the healthy Green Gods Dressing is made with avocado, yogurt, and herbs. The extra sauce is delicious served with grilled vegetables.




Chicken and chickpea soup in the slow cooker

The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow cooker soup recipe is just that. It simmers throughout the day so you can come home to a warm, healthy dinner that the whole family will love. Using bone-in chicken thighs is the key to making a rich soup without adding stock. Plus, if you’re also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that’s always a good idea to stock up on.


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