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7 Kitchen Items You Need to Ditch ASAP, According to Dietitians—and What to Use Instead
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20 Low-Calorie Make-Ahead Breakfast Recipes
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With these recipes, breakfasts for busy mornings have never been easier. You can whip up these overnight oats, casseroles, chia puddings and more ahead of time to make the start of your day a little easier. Plus, all of these meals are low-calorie to help support your nutritional goals. Try our High-Protein Raspberry & Peanut Butter Chia Pudding or our Veggie Breakfast Casserole and discover a breakfast that will become a staple.
01 of 20
High-Protein Raspberry & Peanut Butter Chia Pudding
This high-protein chia pudding layers a creamy raspberry chia base with a peanut butter–yogurt topping for a balanced breakfast. Blending raspberries with almond milk infuses the pudding with bright berry flavor, while chia seeds thicken it overnight. Assemble the jars ahead of time for an easy grab-and-go option.
02 of 20
High-Protein Veggie Breakfast Casserole
This colorful, veggie-packed breakfast casserole is protein-rich and satisfying, perfect for meal-prepping or feeding a brunch crowd. Eggs and cottage cheese create a fluffy, tender base, while black beans and pepper Jack cheese add texture and a little kick. Serve with scallions, salsa or hot sauce for extra flavor.
03 of 20
Cheddar-Black Bean Overnight Oats Are High in Protein & Fiber
Savory overnight oats get a protein-packed upgrade with black beans, Cheddar and fresh herbs. This make-ahead breakfast (or quick lunch) delivers a satisfying balance of creamy, cheesy and hearty flavors with a hint of freshness from scallion and cilantro.
04 of 20
High-Protein Cauliflower Sheet-Pan Eggs Are the Best Make-Ahead Breakfast
Our trick for making a big batch of eggs? Get out your sheet pan. With this simple recipe, you can easily meal-prep breakfast for the week. Serve them as is or in a sandwich. Smoky tempeh, sometimes called fakin’ bacon, adds meaty flavor to these frittata-like slices.
05 of 20
High-Protein Strawberry & Almond Butter Overnight Oats
These creamy overnight oats are packed with protein thanks to Greek-style yogurt and almond butter, making them a satisfying grab-and-go breakfast. Prep them the night before for an easy, nourishing start to your day. While oats are naturally gluten-free, they may be contaminated during processing. If you’re following a gluten-free routine, be sure to buy oats specifically labeled gluten-free.
06 of 20
High-Fiber Banana Chia Pudding
This creamy banana chia pudding is a make-ahead option that’s perfect for breakfast. Mashed banana adds richness and flavor, while chia seeds create a thick, satisfying texture. A sprinkle of crumbled cookie on top adds just the right amount of crunch.
07 of 20
Mixed Berry-Walnut Baked Oatmeal
This cozy baked oatmeal is packed with juicy berries, toasty walnuts and warm spices. Mashed banana and a touch of brown sugar sweeten the dish, keeping added sugars in check. Enjoy it warm from the oven or make it ahead for an easy, nourishing breakfast throughout the week.
08 of 20
Sheet-Pan Veggie & Egg Breakfast
This sheet-pan egg bake makes a veggie-packed breakfast that’s perfect for feeding a crowd or prepping ahead for the week. Swiss chard and mushrooms add savory flavor, while roasted red peppers, olives and fresh dill brighten every bite.
09 of 20
Coconut-Chocolate Overnight Oats
These overnight oats are inspired by Samoas (aka Caramel DeLites), the beloved Girl Scout cookies featuring chocolate, caramel and toasted coconut. Dates give the oats a little sweetness and caramel-like flavor, while a ring of coconut and a chocolate drizzle on top mimic the appearance of the cookie.
10 of 20
Strawberry-Banana Baked Oats
These strawberry-banana baked oats are naturally sweetened with bananas and maple syrup and studded with juicy strawberries. A sprinkle of fresh fruit on top makes this dish feel fresh and delicious. Bake it ahead and enjoy it warm or chilled throughout the week.
11 of 20
Coconut-Mango Turmeric Chia Pudding
This tropical-inspired coconut-mango turmeric chia pudding layers a creamy coconut base with a mango-date puree for a naturally sweet and fiber-rich breakfast. It’s meal prep–friendly and packed with plant-based protein and fiber to keep you energized throughout the morning.
12 of 20
Easter Morning Quiche
This Easter Morning Quiche is a festive centerpiece for your table. Packed with tender asparagus, savory ham and nutty Gruyère, it bakes up perfectly and hits all the right savory notes. Serve it warm or at room temperature for an easy dish that feels special enough for a holiday morning.
13 of 20
Spinach & White Bean Egg Bake with Feta
This savory, protein-rich egg bake combines spinach, white beans and feta cheese in a satisfying dish perfect for breakfast, brunch or a light dinner. Creamy cottage cheese helps create a soft, custard-like texture, while the oregano and crushed red pepper give the dish flavor.
14 of 20
Chocolate-Strawberry Chia Pudding
This strawberry-chocolate chia pudding is a fun, make-ahead breakfast that could easily double as a healthy dessert. Fresh strawberries and strawberry preserves add fruit-forward flavor, while a layer of melted chocolate and a sprinkle of sea salt give this sweet pudding a savory twist.
15 of 20
Sheet-Pan Ham & Spinach Quiche
This Sheet-Pan Ham & Spinach Quiche is your answer to effortless, protein-packed mornings. It delivers all the comforting flavors of a classic quiche in a format that’s perfect for meal prep or feeding a crowd. Slice it into neat squares for make-ahead breakfasts, brunch buffets or even quick dinners paired with a simple green salad. Healthy, hearty and endlessly versatile, it’s a recipe you’ll return to again and again.
16 of 20
High-Fiber Cranberry-Orange Overnight Oats
These cranberry-orange overnight oats are pure fall sunshine in a jar. Each spoonful balances citrusy brightness, cranberry zing and cozy cinnamon spice between layers of creamy oats and chia seeds. These oats are perfect for meal prep or anytime you need a cheerful start to your day.
17 of 20
Make These Apple-Cinnamon Baked Oats After You Go Apple Picking
Just like your favorite fall pie, the warm flavors from cinnamon and vanilla combine in these apple-cinnamon baked oats. Baked oatmeal is the perfect breakfast for busy fall mornings—you can make a batch ahead of time and enjoy it throughout the week. Whole milk adds to the creaminess, but you can swap it out for a nondairy alternative if you prefer.
18 of 20
Lemon-Poppyseed Overnight Oats
These Lemon-Poppyseed Overnight Oats are a bright and refreshing twist on a breakfast classic. Creamy oats are infused with fresh lemon zest and juice, then stirred together with poppy seeds for a make-ahead breakfast that tastes like a lemon-poppyseed muffin in a jar. A touch of maple syrup adds sweetness to balance the tart lemon.
19 of 20
High-Protein Breakfast Casserole
This high-protein breakfast casserole is the best way to start your day, packed with eggs, cottage cheese and veggies. Cottage cheese adds a creamy texture and increases the protein content without overpowering the flavor. Earthy mushrooms, bell pepper and sautéed kale bring flavor to every bite. Enjoy it warm or reheat slices throughout the week for a satisfying, veggie-filled breakfast.
20 of 20
Black Bean & Pepper Jack Quiche
This black bean quiche with pepper Jack cheese is perfect for brunch or a light dinner. The creamy egg filling is packed with fiber-rich black beans, sweet peppers and spicy pepper Jack cheese for a flavorful kick. If you want to tame the heat, Monterey Jack cheese can be used in its place. Serve it with a simple green salad or fresh salsa on the side.
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23 High-Fiber Dinners For Better Brain Health
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:max_bytes(150000):strip_icc():format(jpeg)/Stuffed-Sweet-Potato-with-Chickpeas-and-Tomatoes-176_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-6a61a5c4c5934d05b720a3b1a174f75b.jpg "A recipe image of Stuffed Sweet Potato with Chickpeas & Tomatoes.")
Looking for dinner ideas to help improve your brain health? These recipes align with the MIND diet, an eating pattern that combines the Mediterranean and DASH diets to support long-term cognitive health. They are also high in fiber, with at least 6 grams per serving. Try options like our High-Fiber Stuffed Sweet Potato with Chickpeas & Tomatoes or our Green Goddess Chickpea Bowl for a filling and tasty meal that will help you feel your best.
01 of 23
High-Fiber Stuffed Sweet Potato with Chickpeas & Tomatoes
These stuffed sweet potatoes are topped with a savory chickpea and tomato mixture that cooks down to a thick, jammy consistency. A simple garlic-yogurt sauce adds creaminess and tang, balancing the natural sweetness of the potatoes.
02 of 23
Tomato, Cucumber & White Bean Salad Is an Easy, High-Fiber Lunch
This fresh salad highlights crisp vegetables and creamy white beans tossed in a vibrant chive vinaigrette. Blending the dressing creates a smooth, herb-forward sauce that evenly coats every bite. Served over tender baby kale, this quick entree is light, satisfying and packed with plant-based nutrients.
03 of 23
Chickpea, Beet & Cucumber Salad
In this colorful salad, earthy beets and hearty chickpeas are tossed with crisp cucumber, tender greens and nutty farro for a vibrant mix of texture and flavor in every bite. Enjoy it as a light vegetarian lunch or serve alongside grilled chicken or fish for an easy, make-ahead side.
04 of 23
High-Protein Dill Chicken Orzo
This one-pan dinner delivers on protein and flavor with tender chicken cutlets, whole-wheat orzo and wilted kale in a creamy, lemony herb sauce. Dill and scallions add fresh brightness, while a bold homemade spice blend brings the flavor.
05 of 23
Green Goddess Chickpea Bowl
This veggie-packed chickpea bowl features hearty chickpeas and quinoa topped with an herby green goddess dressing made creamy with Greek-style yogurt and avocado. It’s a satisfying vegetarian lunch or light dinner that delivers fiber, protein and fresh flavor in every bite.
06 of 23
High-Protein Butternut Squash & Lentil Soup
This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy Greek yogurt and a sprinkle of fresh parsley finish each bowl with brightness and creaminess. Serve with lemon wedges for an extra pop of flavor.
07 of 23
Baked Lemon Boursin Pasta with Spring Vegetables
This easy baked pasta combines creamy Boursin cheese, bright lemon and a mix of spring vegetables into a fresh and comforting dinner. Everything cooks in one dish, allowing the pasta to absorb all the flavors. It’s a simple, veggie-forward meal that’s perfect for spring.
08 of 23
Easy Bean Salad With Herby Salsa Verde
This refreshing bean salad gets a lift from a quick homemade salsa verde packed with fresh herbs, jalapeño and lime. A mix of creamy beans, crisp radishes and smoky corn makes it hearty enough for a light lunch or easy dinner.
09 of 23
Chicken Parmesan Casserole
We took the best parts of chicken Parmesan—ooey-gooey cheese, crispy breadcrumbs and plenty of tomato sauce—and spun them into an easy family-friendly casserole.
10 of 23
High-Protein Ginger Chicken Soup
This warming ginger chicken soup is packed with lean protein and plenty of vegetables for a comforting yet nourishing meal. Fresh ginger and warm spices like cumin and coriander give the broth deep flavor, while potatoes and spinach make the soup hearty and satisfying.
11 of 23
Pesto Pasta with Peas & Tomatoes
This Pesto Pasta with Peas & Tomatoes is a bright, flavorful dish that comes together quickly. Pasta is cooked alongside frozen sweet peas, then tossed with juicy cherry tomatoes and basil pesto for a fresh, herbaceous finish. You can serve it warm or chilled, making it perfect for weeknight dinners, potlucks or picnics. A sprinkle of Parmesan and a squeeze of lemon add the perfect final touch.
12 of 23
This High-Fiber Salad Is Inspired By Indian Street Food and Helps Me Manage My Blood Sugar
This flavorful salad was inspired by bhel puri, a type of chaat (savory snack) served across India, and features puffed quinoa and lentils for extra protein and fiber.
13 of 23
Chicken Fajita Soup
This chicken fajita soup combines the vibrant, smoky flavors of traditional fajitas with the comforting warmth of a soup. This versatile dish is perfect for a cozy dinner, and can be easily adjusted to suit your preferences. To kick up the heat, add a chopped jalapeño to the veggie mixture. You can swap out the rotisserie chicken for another protein like leftover steak, or make it vegetarian by using no-chicken broth and subbing tofu in place of the chicken.
14 of 23
Lemony Orzo & Tuna Salad with Broccoli
This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite. Be sure to monitor the pasta-cooking carefully, as orzo can go from al dente to mush in a minute. If in doubt, drain it a little early—it’ll soften further in the lemon dressing.
15 of 23
Stuffed Sweet Potato with Hummus Dressing
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
16 of 23
Vegan Superfood Grain Bowls
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
17 of 23
Herb-Marinated Veggie & Chickpea Salad
This herb-marinated veggie-and-chickpea salad is a refreshing, no-cook dish packed with fresh flavors. It brings together crisp raw vegetables and fiber-rich chickpeas, all tossed in a zesty herb dressing that infuses every bite. Since it requires no stove or oven time, it’s perfect for warm days, meal prep or busy weeknights when you want something quick.
18 of 23
High-Protein Pasta with Peas
This one-pot pasta with peas is packed with plant-based protein and a healthy dose of fiber. The chickpea pasta is cooked with vibrant green peas and tossed with fragrant basil and a rich pesto sauce for fresh flavor in every bite. Nutty toasted pine nuts provide the perfect crunch, adding depth and texture.
19 of 23
Roasted Root Veggies & Greens over Spiced Lentils
This earthy bowl of lentils is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.
20 of 23
Butternut Squash & Black Bean Enchiladas
A crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.
21 of 23
Salmon with Lemon-Herb Orzo & Broccoli
This healthy salmon dish is as balanced as it is delicious. You add broccoli right into the pot along with the pasta during its last minute of cooking to save time here. One less thing to wash, too!
22 of 23
Curried Chickpea Stew
Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.
23 of 23
Creamy White Chili with Cream Cheese
This rich yet healthy white chicken chili recipe comes together in a flash thanks to quick-cooking chicken thighs and canned white beans.