7-Day High-Fiber Meal Plan for Insulin Resistance, Created by a Dietitian

Photographer: Stacy K. Allen, Prop Stylist: Abby Armstrong, Food Stylist: Julia Levy.
If healthy weight loss is your goal, then these low-calorie dinner recipes can be helpful. These delicious dinner recipes are packed with nutrition, featuring vegetables, whole grains, healthy fats and/or lean protein —and they all clock in at 500 calories or less. Plus, if you’re short on time at the end of the day, all you need is 20 minutes to whip up these satisfying meals. Try our Bang Bang Chicken Salad or our Grilled Zucchini & Halloumi Pitas for a delicious low-calorie dish that can help you meet your nutritional goals.
01 of 18
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
This easy black bean soup takes only 20 minutes from start to finish, making it perfect for busy weeknights when you want something satisfying without spending hours in the kitchen. Canned black beans help speed things up, and taco seasoning and fire-roasted tomatoes help build rich, savory flavor in just minutes. Cream cheese melted in at the end gives this soup a silky texture. Pair it with warm tortillas or crusty bread for a simple, comforting meal.
02 of 18
Photographer: Stacy K. Allen, Prop Stylist: Abby Armstrong, Food Stylist: Julia Levy.
This bang bang chicken salad is a delicious dish that combines tender chicken with crisp chopped bell pepper, carrots and scallions. The star of the salad is the creamy, sweet-and-spicy bang bang sauce, made with mayonnaise, sweet chili sauce and a hint of Sriracha for heat. It’s easy to prepare and makes a satisfying lunch, light dinner or appetizer served with crudités and crackers.
03 of 18
This luscious, lemony sauce is an all-around winner in our book. It has a bright, briny flavor, is made from ingredients you likely have on hand, and goes with everything from chicken to tofu to scallops. Bonus: It's lower in calories than a lot of other pan sauces.
04 of 18
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.
This five-ingredient salmon dinner comes together with minimal prep and maximum flavor. Tender salmon fillets roast alongside crisp bok choy, soaking up the savory miso glaze as they cook. A bed of rice catches all the delicious flavors, turning into the perfect base for this fuss-free dinner.
05 of 18
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
This sick-day chicken noodle soup, packed with tender chicken, warm broth and soft noodles, is designed to soothe and nourish when you’re feeling under the weather. The combination of tender chicken breast, ginger and garlic boosts flavor, while the warm broth helps clear congestion and keep you hydrated. Ready in just 20 minutes, this soup is the perfect remedy for a cold, offering comfort and relief with minimal effort.
06 of 18
Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.
07 of 18
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
The creamy feta dressing steals the show in this protein-rich salad, which makes a perfect lunch or quick and easy dinner. While you can buy feta cheese already crumbled, we like crumbling our own fresh from the block for this salad. We prefer the slightly sharper flavor of sheep’s-milk feta, but cow’s-milk feta works just as well.
08 of 18
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco
This chicken, spinach and feta wrap recipe is elevated by the convenience of rotisserie chicken and the scrumptious flavor of sun-dried tomatoes. Whisk together the easy dressing, toss with the chicken, add spinach and wrap it all together for a delicious lunch or dinner. Using rotisserie chicken speeds up the process, but you can also reach for this recipe if you have leftover cooked chicken on hand.
09 of 18
This vegetable-studded frittata recipe is one of the quickest meals you can make. Have it for breakfast, or serve it for lunch or dinner with a tossed salad and a slice of olive oil–drizzled crusty baguette.
10 of 18
We love sausage, but it can be high in sodium. In this fast, healthy dinner, we make our own turkey sausage with crushed red pepper, garlic, fennel seeds, paprika and just a touch of salt.
11 of 18
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
This grilled halloumi pita is summer-ready with tender-crisp zucchini, fresh tomatoes and smoky halloumi cheese. You can prepare this sandwich inside using a grill pan, or outside using a gas grill. You can grill halloumi cheese just like you would any other protein (it doesn’t melt); letting it cook undisturbed makes it release from the grill pan easily.
12 of 18
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
This speedy dinner recipe combines shrimp with pillowy gnocchi, pesto and peas in a creamy sauce. Feel free to substitute the peas with other veggies, such as broccoli or asparagus. Sprinkle in some crushed red pepper for a bit of heat, or garnish with grated Parmesan cheese to enhance the savory flavor.
13 of 18
Give juicy shrimp tacos a Cajun flavor spin with spices and a quick sear on a hot grill. An easy avocado mash adds creaminess to cool off the spicy kick.
14 of 18
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
These 5-ingredient quesadillas take just 10 minutes to make. Using pre-sliced onions and peppers plus a taco seasoning blend helps keep the ingredient list (and prep time) short. If you like a little heat, use pepper Jack cheese in the filling.
15 of 18
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
Look for pre-sliced pepper-and-onion mix in the produce section of the supermarket. It helps save prep time in this quick five-ingredient dinner. This easy dinner calls for hot cooked brown rice, which is perfect if you have leftovers. If not, look for microwaveable brown rice or frozen brown rice to keep prep minimal.
16 of 18
Deeply savory gochujang adds a mild heat to these quick-cooking grain bowls. Look for gochujang, a fermented red pepper paste, in Asian markets or in the Asian foods aisle of your local supermarket. Leftover brown rice can also be used in these grain bowls.
17 of 18
Katsu is a Japanese dish featuring a fried breadcrumb-coated piece of meat, often sliced and served with a dipping sauce on the side. Here, we take the crispy chicken cutlet and use it as a base for a sandwich. A tonkatsu-inspired tangy sauce pairs well with the chicken, while a napa cabbage and radish slaw provides freshness and crunch.
18 of 18
This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450 degrees F oven until the fish is opaque and firm, 8 to 12 minutes.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Probiotic-rich yogurt is great for your gut, but it’s not the only breakfast that supports a healthy gut microbiome. Every recipe in this roundup features gut-healthy ingredients rich in prebiotics or probiotics, like fruits, legumes, nuts, seeds, fermented dairy and whole grains. Plus, these foods give each dish at least 6 grams of fiber to help keep you feeling full for longer and to feed healthy bacteria in your gut. So keep a batch of our Blueberry-Coconut-Walnut Baked Oatmeal ready to grab, or quickly whip up our Berry-Green Tea Smoothie for a refreshing meal that your gut will love!
01 of 14
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
This vibrant green smoothie with spinach, banana, mango and pineapple is a refreshing way to start your day. The spinach blends in seamlessly without overpowering the sweet tropical flavors. Banana gives the smoothie a creamy texture, while mango and pineapple bring natural sweetness and a bright, sunny taste.
02 of 14
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
This baked oatmeal gets crunchiness from walnuts and natural sweetness from banana and dates with bursts of juicy blueberries. This hearty dish is perfect for meal prep or sharing at brunch, offering a nutritious start to your day. Serve it warm with a dollop of yogurt.
03 of 14
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This strawberry chia pudding is a convenient grab-and-go breakfast with plenty of anti-inflammatory benefits. Strawberries are loaded with antioxidants, while chia seeds offer omega-3 fatty acids, fiber and protein—all key nutrients that can help lower inflammation. This chia pudding is easy to prepare the night before and can be stored in the fridge, making it perfect for busy mornings.
04 of 14
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This berry-green tea smoothie recipe is a refreshing, nutrient-packed beverage with plenty of anti-inflammatory benefits. It combines antioxidant-rich berries, green tea and omega-3-rich chia seeds with the natural sweetness of dates, blending into a delicious, healthy drink. It’s perfect for starting your day or as a post-workout recovery drink. Your favorite berry or a blend of berries will work well here.
05 of 14
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This colorful, satisfying breakfast grain bowl is a nutritional powerhouse, packed with ingredients like black beans, roasted broccoli and beets that fight inflammation to start your day. The egg is cooked just right—firm egg whites with a slightly jammy yolk. If you want the yolk fully cooked, cook it an extra two minutes. This grain bowl is vibrant and interesting with plenty of textural contrast, and we know you won’t be able to stop making it.
06 of 14
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This shredded wheat with raisins and walnuts is an easy breakfast to reach for when you want something quick with plenty of fiber and healthy fats. For a no-added-sugar breakfast, be sure to use unsweetened shredded wheat cereal. Read the label and opt for brands that contain 0 grams of added sugar.
07 of 14
Make this kale and avocado omelet for a satiating, high-protein breakfast. Fiber-rich kale will keep hunger at bay for longer in this healthy omelet recipe.
08 of 14
Ana Cadena
Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand for this healthy smoothie recipe.
09 of 14
In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.
10 of 14
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower.
This peanut butter–banana flaxseed smoothie is a creamy, satisfying drink that’s perfect for breakfast. The banana adds natural sweetness and helps create a smooth, rich texture. Peanut butter brings delicious nutty flavor along with plant-based protein to keep you full longer. Ground flaxseed boosts the smoothie with fiber and omega-3s. Blended with almond milk, it’s a quick and delicious way to fuel your day.
11 of 14
Ali Redmond
While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 15 grams of protein to keep you feeling full and energized throughout the morning.
12 of 14
Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.
13 of 14
This healthy toast recipe combines chickpeas, kale and feta for a savory bite.
14 of 14
Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.