Meal PrepHigh-Fiber Meal Prep Lentil Bowls
Fiber is having a real moment — and for good reason, most people fall well short of the recommended daily amount. This bowl leans into it on purpose: spiced lentils, roasted root vegetables, and a handful of greens add up to roughly 16g of fiber a serving, more than half the daily target, without tasting like penance.
- for the lentils
- 1.5 cups dried green or brown lentils
- 3 cups vegetable broth
- 1 tsp cumin
- for the roasted vegetables
- 2 carrots, chunked
- 1 sweet potato, cubed
- 2 cups baby spinach
- 2 tbsp olive oil
about 16g fiber and 18g protein per bowl.
- Preheat the oven to 400°F (200°C). Toss the carrots and sweet potato with the oil and roast 25 minutes, until tender.
- Meanwhile, simmer the lentils in the vegetable broth with the cumin, about 20 minutes, until tender but not mushy.
- Stir the spinach into the hot lentils at the end of cooking, letting it wilt from the residual heat.
- Divide the lentils and roasted vegetables between 4 containers.
No dried lentils? 2 cans (15 oz) of pre-cooked lentils, drained, skip the simmer step entirely — just warm through with the cumin.
No sweet potato? Butternut squash or regular potato both roast the same way.
Want more protein? A soft-boiled egg or a scoop of Greek yogurt on top adds protein without covering up the fiber.
No fresh spinach? Frozen spinach, thawed and squeezed dry, stirs in just as well.
Keeps 4-5 days refrigerated — lentils and roasted root vegetables both hold up well to repeated reheating. Microwave 2-3 minutes, stirring once. Freezes well up to 3 months; the lentils actually hold their texture better frozen than many vegetables do.
Mediterranean style Add crumbled feta and a drizzle of olive oil and lemon just before eating for a brighter, tangier bowl.
Curried lentils Swap the cumin for a tablespoon of curry powder and finish with a dollop of plain yogurt.
Extra protein Top with a soft-boiled egg or a few ounces of shredded rotisserie chicken for a bigger protein boost.
Kantan tip — add fiber-heavy meals gradually if you're not used to them — a sudden jump can cause bloating. Pair with plenty of water.
Gear that makes this recipe easier
The tools this recipe actually calls for, with the one we'd reach for in each category — these link to our own comparisons, not straight to a store.
- Multi-Cookers & Pressure Cookers Instant Pot Duo 7-in-1 (6 Qt) Compare all 3 multi-cookers & pressure cookers →
- Freezer Trays Souper Cubes 2-Cup Freezer Tray Compare all 5 freezer trays →