HighFiber Meal Prep Supercharge Digestion Gut Health
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Highfiber meal prep supercharges digestion gut health Prep highfiber meals using simple tech for a healthy digestive system 140 chars
Total Time:1 hour
Yield:5-7 meals 1x
Ingredients
Scale
2 cups rolled oats
4 cups water or milk (dairy or non-dairy)
1 cup mixed berries (fresh or frozen)
1/2 cup chopped nuts (almonds, walnuts, pecans)
2 tablespoons chia seeds
Honey or maple syrup to taste (optional)
1 cup quinoa, cooked
1 can (15 ounces) black beans, rinsed and drained
1 red bell pepper, diced
1 cucumber, diced
1/2 cup corn (fresh or frozen)
1/4 cup red onion, finely chopped
Olive oil
Lime juice
Cilantro
Salt
Pepper
1 tablespoon olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
1 cup brown or green lentils, rinsed
6 cups vegetable broth
1 can (14.5 ounces) diced tomatoes
1 teaspoon dried thyme
Apples, pears, or other fiber-rich fruits (optional)
Vegetable sticks with hummus (optional)
Instructions
For the oatmeal, bring water or milk to a boil in a medium saucepan. Add the rolled oats, reduce heat, and simmer for about 5-7 minutes, or until the oats are cooked and have absorbed most of the liquid. Divide the oatmeal into individual containers. Top each container with berries, nuts, and chia seeds. Add honey or maple syrup if desired. Seal and refrigerate.
For the quinoa salad, combine the cooked quinoa, black beans, diced bell pepper, cucumber, corn, and red onion in a large bowl. In a separate small bowl, whisk together olive oil, lime juice, chopped cilantro, salt, and pepper to make the dressing. Pour the dressing over the quinoa mixture and toss gently. Divide the salad into individual containers and refrigerate.
For the lentil soup, heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant. Stir in the rinsed lentils, vegetable broth, diced tomatoes, and dried thyme. Bring to a boil, then reduce heat and simmer for at least 30 minutes, or until the lentils are tender. Season with salt and pepper to taste. Allow the soup to cool slightly, then divide it into individual containers and refrigerate.
