Fibre Made Easy: 3 Simple Meals (and Snacks) to Hit Your Fibre Goals

by Alicia Lang

Heard you should eat more fibre, but not sure where to start? No worries—we’ve got you covered! We know it’s tricky to make meals that are both fibre-packed and delicious, but that’s where we step in! We’re serving up a full day of high-fibre meal ideas—from breakfast to dinner (and snacks too)—to spark some inspo or give you an easy copy-paste meal plan (no shame in that at all!). Plus, our Queen St. Bakery Superfood products make a star appearance—they’re loaded with fibre and other good stuff like protein, iron, and calcium. Talk about hitting two birds with one stone!

So, let’s not wait — time to dig into these delicious, fibre-filled recipes!

What is fibre and why do we need so much of it? 

Okay, before we really dive in... let’s talk fibre. We always hear how important fibre is — but do we actually know why? Let’s break it down. Fibre is a type of carbohydrate found in plant-based foods that your body doesn’t digest. Sounds weird, but it’s a good thing — that’s what helps food move through your system and keeps your gut happy. There are two types of fibre: insoluble fibre, which doesn’t dissolve in water, and soluble fibre, which does. Both do great things, like helping lower cholesterol and bulking up your stool (go fibre!).

So why all the fuss about fibre now? Because most people aren’t getting enough! In Canada, adults should aim for 25–38 grams a day, but the average is only around 14 grams—not even half! That’s why we’re putting high-fibre foods front and centre — starting with a full day of tasty, fibre-rich meal inspo to help get you closer to that goal. It’s not a full month of recipes, but it’s enough to show how easy it is to mix and match different fibre-filled foods and still keep things delicious.

Want to find out more about fibre? Check out our blog: 5 Top Reasons to Fill Up on Fibre (and Easy Ways to Start!) — where we go into gut health, fibre benefits beyond digestion, and sneaky ways to add more of it to your day.

Alright, let’s not wait any longer—time to dig into the recipes!

Breakfast - Huevos Rancheros Breakfast Sandwich 

Looking for a strong start to your morning? This breakfast sandwich (made with our Superfood English Muffins) brings the first fibre punch of the day—and keeps you feeling good. 

Ingredients 

Optional 

  • 1 tbsp of cilantro, chopped 

Instructions/Directions: 

  1. Peel and mash the avocado, then mix in lime juice and chopped cilantro.

  2. Slice the English Muffin in half and toast to your liking.

  3. While it’s toasting, heat a pan and fry the egg.

  4. Once toasted, spread baked beans on one half of the muffin.

  5. Top with the fried egg and salsa.

  6. On the other half, spread mashed avocado and another layer of baked beans.

  7. Place that half on top of the other to complete your sandwich. 

  8. Serve and enjoy!

Nutrition Level Up

  • Want a little protein boost? Toss on some shredded cheddar (about 3 tbsp) or a slice of cheese for an easy 5g!

  • For more nutrition, pair it with a side of greens or a cup of fruit (like berries) to turn your breakfast into a full-on meal. 

Nutrition Count: 

FIBRE: 18g 

PROTEIN: 19g 

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Lunch - Smoked Salmon Bagel 

Getting ready for lunch? This easy bagel recipe using our Everything Bagel packs a flavour punch—from the cream cheese, smoked salmon to the savoury bagel goodness. No stove needed here—just prep your ingredients and you’re good to go!

Ingredients 

  • 1 Queen Street Bakery Superfood Everything Bagel 

  • ~1/2 cup or about 4 slices of smoked salmon

  • 6 slices of a cucumber 

  • 1 medium slice of tomato

  • 2 tbsp of cream cheese 

  • 2 slices of ripe avocado 

  • Half of ¼ cup of dill, chopped 

  • Half of ¼ of lemon, juice only 

  • Ground black pepper, season to taste  

Instructions/Directions: 

  1. Prep ingredients, including the tomato, avocado, cucumber, and dill.

  2. In a bowl, soften cream cheese by leaving it at room temperature for 10 minutes, then mix with lemon juice and dill.

  3. Slice the Queen St. Bakery Everything Bagel in half and lightly toast.

  4. Spread the cream cheese mixture on both bagel halves.

  5. Layer one half in the following order: tomato, avocado, cucumber, smoked salmon, and a sprinkle of black pepper.

  6. Top with the other bagel half and with a knife, slice the bagel in half. 

  7. Serve and enjoy!

Nutrition Level Up

  • Toss in a boiled egg (or any egg you like!) for a tasty protein boost—about 5-8g depending on the size.

  • Stir 1 tbsp of chia seeds into your cream cheese. It adds about 5g of fibre more to the already 13g of total fibre from the meal alone! 

Nutrition Count: 

FIBRE: 13g 

PROTEIN: 22g 

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Snack 

Looking for fibre-filled snacks? You're in the right place! Fibre isn’t just for our main meals—these easy snack pairings help you boost fibre and grab extra nutrients between meals. 

  • Top off some yogurt with fibre-rich granola (½ cup = 5g fibre), berries (like raspberries—½ cup = 4g fibre), or a tbsp of chia seeds (3g fibre) for a refreshing bowl packed with fibre, protein, and calcium.

  • Craving fruit? Grab an apple or pear (5–7g fibre) and dip it in almond or peanut butter for healthy fats and protein—or pair it with a handful of nuts for an extra 9g of fibre.

  • Got extra carrots or peppers? Two small carrots give you 3g of fibre. Slice ’em into sticks and dunk in hummus for a protein-packed crunch.

  • Popcorn is a sneaky little fibre-packed snack (yep, really!). A whopping 3 cups of popcorn gives you 4g of fibre. Mix it with nuts for a DIY trail mix or pair it with cheese for a fun, protein-filled twist!

  • Snack hack: Just ½ cup of edamame gives you 9g of protein and 4g of fibre! Pair it with some crunchy crackers for the ultimate texture combo. 

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Dinner - One Pot Fusilli Pasta 

Need a dinner that’s easy, tasty, and full of fibre? This one-pot pasta is your go-to—just toss in your ingredients, cook it all together, and boom: a nutritious meal (plus leftovers for tomorrow!). You can even swap in whatever’s in your fridge to keep things simple and stress-free.

Ingredients 

  • 12 oz fusilli pasta 

  • 1 small yellow onion, diced 

  • 2 cloves of garlic, minced 

  • 2 tbsp of olive oil

  • 1 large head of broccoli, chopped into small florets 

  • 1 package mushrooms, sliced 

  • 1 can of diced tomatoes 

  • 1 ½ cups of jarred pasta sauce 

  • 3 cups of low-sodium stock (chicken or vegetable) 

  • 1 pack of baby spinach

  • 2 sausages, chopped into pieces 

  • 1 tsp of dried oregano

  • 1 tsp of salt 

  • Black pepper to taste  

Optional 

  • Parmesan cheese for topping 

  • Other herbs like Italian seasoning 

Instructions/Directions: 

  1. Prep all ingredients: garlic, onion, broccoli, mushrooms, sausages, and any extras.

  2. Heat olive oil in a large saucepan or pot over medium-high heat.

  3. Sauté onion until translucent, then add garlic and cook until fragrant.

  4. Add pasta (dry), mushrooms, diced tomatoes, pasta sauce, stock, salt, pepper, and oregano. Stir to combine.

  5. Cover and bring to a boil.

  6. Reduce heat to medium-low and cook 15–20 minutes, stirring occasionally. Add broccoli halfway through and stir to combine evenly. 

  7. Turn off heat, stir in spinach, cover, and let sit 5 minutes until liquid is mostly absorbed.

  8. Top with Parmesan (optional) and enjoy!

Nutrition Level Up

  • Looking for more protein options to throw in? Try tossing in grilled or roasted chicken pieces or even meatballs to switch things up. 

  • Craving more fibre? Swap some veggies for lentils (sneaky but effective!) or add chickpeas for extra texture and a fibre boost.

Nutrition Count: 

FIBRE: 15g 

PROTEIN: 34g 

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And there you have it—a full day of high-fibre eats to help you hit your fibre goals while still getting your protein fix. Think of these meals as your outfit of the day (OOTD)—just for your plate. They’re not truly yours until you’ve added your own flavour! So consider tossing in your favourite fibre-packed veggies, sprinkling on your go-to seasonings, or using your favourite bread (cough cough!).

The real MVPs? Queen St. Bakery’s Superfood Breads like our Everything Bagel and English Muffins that make meeting your fibre goals effortless and delicious all at the same time. You’ve already seen them shine in our breakfast and lunch recipes, so why not let them steal the show in your everyday meals? 

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This article was written by Claudia Lo, MHSc(c) & reviewed by Alicia Lang, RD, MHSc.

 

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