High-Fiber Sheet-Pan Dinners for Spring (Weekly Plan & Shopping List!)
We’re finally seeing temperatures in the 50s and 60s in Boston, and I am here for it. I’m ready to ditch the casseroles and stews in favor of lighter sheet-pan dinners and to fill my plate with all things green, from asparagus to sugar snap peas. The added benefit of loading up on lots of vegetables (and, of course, whole grains and beans)? Fiber. Most of us don’t get enough of this essential nutrient (myself included). Fiber feeds your gut bacteria, can reduce the risk of certain cancers, and helps keep you regular. To help meet our fiber goals this week, all of these dinners have at least 8 grams per serving. Let’s dig in!
Your Weekly Plan
Sunday: Sheet-Pan Lemon-Garlic Chicken with Vegetables
Monday: Roasted Potato Tzatziki Bowls
Tuesday: Ginger-Dill Salmon with Cucumber & Avocado Salad
Wednesday: Chipotle-Lime Cauliflower Tacos
Thursday: Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
Friday: Strawberry Chicken Salad with Mint & Goat Cheese
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: Sheet-Pan Lemon-Garlic Chicken with Vegetables
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley
This medley of chicken, carrots, broccolini and shallots, all drizzled in a lemon-garlic dressing, is colorful and full of bright flavor. Be sure to marinate the chicken ahead of time, so all you need to do is cut your veg and roast everything together before dinner. The buttermilk marinade ensures that the chicken thighs stay juicy. While the vegetables provide some fiber, I like to add some precooked farro to my plate to ensure that I get plenty.
Monday: Roasted Potato Tzatziki Bowls
Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley
These bowls are my kind of dinner. They feature crispy, golden roasted potatoes, a creamy tzatziki sauce, and a topping of cucumber, tomato, red onion and chickpeas. They’re so fresh-tasting and have lots of different textures. The tzatziki sauce, which is made with strained (Greek-style) yogurt, provides protein and calcium, and the chickpeas offer even more protein, plus our friend fiber.
Tuesday: Ginger-Dill Salmon with Cucumber & Avocado Salad
Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley
If you’re looking for a light, refreshing dinner, this salmon dish is it. The salmon has a bright ginger-dill topping (with a little heat from a serrano pepper), and it’s served with a cool, crunchy cucumber-avocado salad. It’s high in protein, omega-3 fatty acids and fiber to help keep you satiated. Avocados are an excellent source of fiber, adding about 6 grams per serving here.
Wednesday: Chipotle-Lime Cauliflower Tacos
These vegetarian tacos make a great, easy meal. The cauliflower is tossed with a blended mixture of lime juice, chipotle chiles, honey, garlic and salt before roasting to ensure that it’s super-flavorful. The refried beans add extra fiber to support healthy digestion. While the cauliflower roasts, I’ll toss together our Cucumber, Tomato & Avocado Salad to serve on the side.
Thursday: Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
Ali Redmond
Spring onions, baby carrots and asparagus all roasted together with chickpeas make a vibrant, fiber-packed vegetarian dinner. The colorful vegetables are also a good source of immune-supporting vitamin C. A sprinkle of Parmesan just before the vegetables finish roasting and some balsamic dressing drizzled on after roasting add layers of flavor. Serve it all over brown rice to round out the meal.
Friday: Strawberry Chicken Salad with Mint & Goat Cheese
This salad of mixed greens studded with crunchy sugar snap peas and juicy strawberries just screams spring. Mint leaves in the salad and the dressing add cool, fresh notes. While you can grill the chicken, I prefer to put it on a sheet pan and pop it under the broiler. Serve hunks of crusty whole-wheat baguette alongside the salad to ensure that this dinner meets our high-fiber parameters.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
