High fibre dinner ideas are what we hand out to clients at our Samford gym who want to eat more plants without cooking two meals for the family. Dinner is usually the biggest meal of the day and the one with the most room for vegetables, legumes and wholegrains. These eight work on a weeknight.
Why dinner is the easy win
The National Health and Medical Research Council sets an adequate intake of 25 grams of dietary fibre a day for women and 30 grams for men. Most Australian adults eat less than that. A dinner with 10 grams or more covers a third of the target in one meal, and dinner is usually well away from training.
Eight high fibre dinner ideas
| Dinner | Fibre comes from | Rough fibre |
|---|---|---|
| Lentil and beef bolognese on wholemeal pasta | Lentils, pasta, tomato | 12 to 14 g |
| Chicken and chickpea curry with brown rice | Chickpeas, rice, spinach | 10 to 12 g |
| Bean and beef tacos with corn and salad | Black beans, corn | 10 to 12 g |
| Salmon, roast sweet potato and broccoli | Sweet potato skin, broccoli | 8 to 9 g |
| Vegetable and barley soup with a wholegrain roll | Barley, vegetables, roll | 9 to 11 g |
| Pea and ham risotto made with brown rice | Peas, rice | 8 to 10 g |
| Chilli con carne with kidney beans | Kidney beans, capsicum | 10 to 12 g |
| Stir-fry with edamame and soba noodles | Edamame, vegetables | 8 to 10 g |
The numbers vary with serve size and brands, so use the table as a rough guide rather than a count.
High fibre dinner ideas for the whole family
None of these need a separate meal for children or a fussy partner. Legumes disappear into bolognese, curry and chilli. Start with half the usual mince replaced by lentils or beans, then increase it over a few weeks.
Timing around training
Dinner suits a fibre-rich meal for most people, because it is usually hours away from the next session. If you train first thing in the morning, the night before is still fine for most. Before a race or long event, many athletes go simpler, which is covered in our what to eat before parkrun guide.
If you train in the evening, these dinners work after the session. Have a lighter, simpler snack in the afternoon beforehand. Our pre workout snack guide has options.
Make it quicker
- Use tinned legumes. Rinse and add in the last ten minutes.
- Cook a double batch of rice or barley and keep half for later in the week.
- Keep frozen peas, corn and spinach on hand.
- Freeze leftover curry and chilli in single serves.
- Increase fibre gradually over a couple of weeks and drink plenty of water.
Add enough protein
A big bowl of vegetables is not a recovery meal on its own. Each of these dinners includes a protein: meat, fish, chicken or a generous serve of legumes and soy. Aim for 25 to 40 grams, more toward the top if you are over 50.
When food falls short
Food is always the first answer. On weeks when cooking does not happen, some clients use a fibre powder they stir into a drink. If you want to compare the options by grams per serve, here is a plain guide to choosing a fibre supplement for gut health.
Common questions
Are tinned beans as good as dried?
For convenience, yes. Rinse them before using.
Is brown rice much higher in fibre than white?
It has more, and it is an easy swap at dinner. White rice still suits meals close to training.
How do I get kids to eat lentils?
Blend them into the sauce or use red lentils, which cook down and disappear.
Can I freeze these dinners?
Bolognese, curry, chilli and soup all freeze well for up to three months.
When to get it checked
If your energy for training is low despite eating well, talk to an exercise physiologist. We can look at the training side and point you to a dietitian for detailed food planning.