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.
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.