Photographer: Morgan Hunt Ward, Prop Stylist: Priscilla Montiel, Food Stylist: Chelsea Zimmer.
Packed with protein and fiber, lentils are a great pantry staple to have on hand, and these dinner recipes are the perfect way to transform them into a tasty meal. Recipes, like our High-Protein Butternut Squash & Lentil Soup or our Roasted Squash & Lentil Kale Salad, take just 30 minutes or less of active time to prepare. Try one (or all!) of these recipes and unlock all the tasty potential that lentils have to offer.
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High-Protein Butternut Squash & Lentil Soup
Photographer: Morgan Hunt Ward, Prop Stylist: Priscilla Montiel, Food Stylist: Chelsea Zimmer.
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.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This squash lentil salad packs 11 grams of fiber and features plenty of kale, a powerful prebiotic that helps set the stage for a healthy gut. This salad can be assembled in a Mason jar so you can prep it the night before for a healthy, grab-and-go lunch the next day.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
This bright lemony soup gets its boost of fiber and earthy, nutty flavor from ingredients like lentils and bulgur. Bulgur adds heartiness and a nice chewy texture, but you can swap it out for another cooked grain like brown rice or quinoa. Plus, the broth gets gentle heat from harissa paste. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.
These healthy vegetarian bowls feature black lentils braised in spices like thyme and smoked paprika. Riced cauliflower and quinoa bulk up the dish to make it satisfying for any weeknight dinner. A creamy yogurt topping finishes the recipe.
Here we soak lentils instead of fully cooking them, which gives them just enough added moisture to be whirred up into a fritter without being too wet. Serve these curry-spiced fritters on top of a green salad or tucked into a pita.
These braised lentils are cooked with tender kale and bathed in a fire-roasted tomato broth with an egg on top to pack in the protein. Microwaveable lentils need just a short time in the pan to finish cooking. If you have cooked or canned lentils on hand, you can use them in their place, but you may have to shave a few minutes off the cooking time so they don’t get too soft. We like how the soft, runny yolk coats the dish. If you want a harder yolk, cover the pan and add 2 or 3 minutes to the cooking time.
Variations of daal (or dal) and tarka (or tadka)—a mixture of aromatics, vegetables and spices spooned over the top of the daal for extra flavor—are served throughout the Indian subcontinent and parts of southeast Asia. This version is served at Nepali Mountain Kitchen, part of the Mango House community in Aurora, Colorado. Give the dish a generous stir before digging in to ensure the tarka gets thoroughly incorporated.
In this budget-friendly salmon recipe, canned salmon tops lentils, carrots and celery–ingredients you probably have on hand already. Fiber-rich lentils come in a variety of colors and they typically cook faster than dried beans, so they’re a great choice for a fast weeknight dinner.
Puréeing some of the lentil-vegetable mixture then combining it with the remaining vegetables and lentils gives the soup a texture that satisfies both those who love a creamy soup and those who prefer it chunky. Serve this slow-cooker lentil soup with crackers.
Marry Me White Bean Soup with Kale: So Good You'll Fall in Love
This creamy, flavor-packed white bean and kale soup, inspired by Marry Me Chicken, comes together quickly for a cozy weeknight meal. Sun-dried tomatoes plus the oil from the jar infuse the base with rich, savory depth, while fresh basil and Parmesan cheese add a bright and satisfying finish.
Read more: Marry Me White Bean Soup with Kale: So Good You'll Fall in Love
Ultra-Athlete Alvaro Núñez Alfaro Shares His Methods for Staying Lean, Focused & Consistent All Year Long
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Sam Sulek has grinded alone for almost eight years, to grow both his YouTube channel and his physique, ahead of a highly anticipated IFBB Pro debut at the 2026 Arnold Classic, but despite his bulging bank balance, the 23-year-old has no intention of hiring a professional coach. Here’s why. Sulek’s motivations for being the master […]
Read more: Sam Sulek Explains Why He’s Coaching Himself for the 2026 Arnold Classic
Brandon Curry’s Pullover Machine Chest Workout to Build a Bigger Chest
Two-time Mr. Olympia Brandon Curry loves to maximize his muscle by getting the most out of any machine, and in a recent Instagram post, “The Prodigy” shared the ‘why’ and the ‘how’ as relates to building a barrel chest with pullovers. Here’s what you need to know. The pullover machine is a staple exercise used […]
Read more: Brandon Curry’s Pullover Machine Chest Workout to Build a Bigger Chest
This Simple Soup Upgrade Can Help You Eat More Fiber, Dietitians Say
The High-Fiber Breakfast You Should Meal-Prep This Weekend
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.
Read more: The High-Fiber Breakfast You Should Meal-Prep This Weekend
The Freezer Door Is the Worst Spot for These 6 Foods
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.
It takes just 15 minutes or less to whip up these tasty, simple breakfasts. Whether it's a cozy bowl of oatmeal or a refreshing smoothie, these recipes are low in calories and high in fiber and/or protein to support healthy weight loss if that is your goal. Recipes like our High-Protein Orange-Mango Smoothie and our Cheesy Bean Toast are dependable ways to begin the day deliciously.
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High-Protein Orange-Mango Smoothie
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
This high-protein smoothie is a bright and refreshing drink that combines the tangy sweetness of fresh orange juice with the tropical richness of mangoes. A scoop of protein powder and strained (Greek-style) yogurt make this smoothie a satisfying breakfast. Using unflavored protein powder allows the natural fruit flavors to shine.
This cheesy bean toast is perfect for using up leftover refried beans. We recommend using a larger piece of bakery bread for the ideal beans-to-bread ratio. Any salsa works well here—you can easily adjust based on your spice preferences.
Add some greens and healthy fat to your breakfast with this easy arugula and avocado omelet. Serve this healthy omelet recipe with crusty whole-grain toast, if desired.
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.
This chia seed smoothie is a nutrient-packed drink that’s perfect for your next breakfast. It blends frozen peaches and sweet frozen blueberries with a splash of almond milk and yogurt for a creamy, fruity base.
Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you’re ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.
This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
This creamy smoothie is the best way to start your day or recharge in the afternoon. Chia seeds add a healthy dose of fiber to keep you full and satisfied. The natural sweetness of frozen peaches combined with dates and the tangy brightness of raspberries make every sip refreshing and satisfying.
This blackberry smoothie has plenty of fresh berry flavor and sweetness from banana and honey. And with a prep time of 5 minutes from start to finish, it’s the perfect breakfast for busy mornings.
This delicious spinach omelet recipe is ready in just 10 minutes for a nutritious breakfast. Eggs and cheese help pack it with protein, while fresh dill boosts its flavor.
Sweet, juicy oranges and frozen peaches are blended with creamy strained (Greek-style) yogurt and sweetened naturally by Medjool dates, creating a perfectly balanced flavor. Chia seeds add a boost of protein, fiber and omega-3s, while a touch of vanilla rounds out the taste.
This strawberry parfait recipe combines fresh fruit, strained yogurt and crunchy granola for an easy breakfast. Pack the parfait in a Mason jar for a healthy breakfast on the go.
This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.
Enjoy a dessert-inspired breakfast with this apple pie smoothie. With warming spices like cinnamon and nutmeg, juicy apples and hearty oats for a healthy dose of fiber, this smoothie is the perfect way to start your day.
Flavored with cinnamon, vanilla, maple syrup and a strained (Greek-style) yogurt “frosting,” this cinnamon-roll oatmeal is a winning breakfast worth waking up for. Oats offer lots of filling fiber to help keep you full and your heart healthy. Add toasted chopped walnuts if you want a little extra crunch.
Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor.
Start your day off with whole grains, fiber and protein with this easy breakfast. Muesli is a mixture of rolled oats, nuts, seeds and dried fruit, and here we top it with juicy raspberries.
In this satisfying, on-the-go oatmeal recipe, protein-rich strained (Greek-style) yogurt, crunchy pecans and sweet berries make this the perfect healthy breakfast.
Hard-boiled eggs are combined with spinach, cheese and salsa for a quick, flavorful breakfast. Mashed avocado provides a creamy element while a squeeze of lime juice brings acidity.
Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.
The vitamin C from the oranges helps support immune health, making this smoothie a great staple during cold and flu season. Plus, it tastes just like a creamsicle. If you don’t have almond milk, any other dairy or nondairy milk will work.
For a Mediterranean-inspired breakfast, serve up fried or poached eggs on top of sautéed artichokes and toast. If you can't find frozen, be sure to rinse canned artichoke hearts well—they usually have more sodiumthan frozen. Serve with hot sauce on the side, if desired.
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling
This anti-inflammatory smoothie draws its bright tropical flavor from frozen passion fruit. If you can’t find passion fruit at all, substitute with frozen pineapple.
Jelly is delicious, but nothing beats the natural sweetness of a nutritious banana. It’s the perfect addition to creamy peanut butter and a crisp slice of fiber-rich toast.
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
The kale, hemp seeds and green tea in this bright, lemony smoothie all contain antioxidants that can help fight inflammation. Banana adds natural sweetness. If you want it a little sweeter, just a touch of honey will do the trick.
Recover from your next workout with this healthy chocolate milk recovery drink. Avocado adds creaminess, while chocolate and peanut butter give it a satisfying salty-sweet flavor. Oats will fill you up with their added boost of fiber.
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-01/ec0699c863.jpeg" title="">)
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:max_bytes(150000):strip_icc():format(jpeg)/Blueberry-Peach-Chia-Seed-Smoothie-Beauty-1-068_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-42f9e628de8944e9bd4f7ee625dd8e58.jpg "a recipe photo of a Blueberry-Peach Chia Seed Smoothie")
