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Air Fryer High Fibre Dinners

Welcome to your 7 Day High Fibre Meal Plan, designed to help you eat well, feel fuller for longer and support healthy digestion without overcomplicating mealtimes. This plan is packed with easy, flavour-first recipes made for real life. Expect a mix of air fryer favourites all built around naturally fibre-rich ingredients like vegetables, beans, lentils, whole grains and pulses. Eating more fibre doesn’t need to feel restrictive. These recipes are all about big flavour, simple cooking and everyday ingredients, helping you effortlessly boost your intake while still enjoying the food you love. Whether your goal is better gut health, more balanced energy throughout the day, or simply building healthier habits, this 7 day plan takes the guesswork out of what to cook.. one delicious meal at a time. Let’s make high fibre eating easy, satisfying and completely delicious.

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The recipes

Air Fryer Chorizo & Chickpea Stew

I'm so excited to share with you another recipe from The Ultimate Air Fryer Cookbook: 15 MINUITE FEASTS! This is a hearty, warming stew. It’s a great store-cupboard dinner and will work just as well with other tinned pulses too. Serve with a side of rice or salad and crusty bread if you want to make more of a meal.

Prep Time

5 minutes

Total Time

17 minutes

Calories

577

Protein

35g

Carbs

32g

Fat

33g

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Air Fryer Veggie Ragu

This veggie ragù is rich, hearty and full of slow-cooked flavour.. without the long simmer. Roasting the vegetables in the air fryer brings out their natural sweetness and gives the sauce real depth, making it a brilliant meat-free alternative to a classic ragù. It’s simple to make, budget-friendly and perfect for batch cooking, whether you’re serving it with pasta, spooning it over mash or freezing portions for busy days. Comfort food, made easy.

Prep Time

5 minutes

Total Time

30 minutes

Calories

634

Protein

26g

Carbs

78g

Fat

26g

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Air Fryer Chilli Con Carne Meatballs

I'm so excited to share with you the very first recipe from my new book out today, The Ultimate Air Fryer Cookbook: 15 MINUITE FEASTS. This fiery twist on the comfort food classic is such a gorgeous dish! These scrummy air-fried chilli con carne meatballs blend the rich, smoky flavours of traditional chilli con carne with the satisfying bite of tender, juicy meatballs. This recipe is both hearty and hassle-free, thanks to the air fryer. They are so addictive, you’ll be making these every week!

Prep Time

10 minutes

Total Time

25 minutes

Calories

806

Protein

39g

Carbs

66g

Fat

31g

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Air Fryer Chunky Veggie Soup with Halloumi Croutons

This air fryer chunky vegetable soup with halloumi croutons is pure comfort in a bowl. It’s packed with hearty veg in a rich, warming broth, then topped with golden, salty halloumi croutons cooked in the air fryer for maximum crunch with minimal effort. Perfect for chilly days, easy lunches or a simple midweek dinner, it’s one of those feel-good recipes that’s nourishing, filling and full of flavour. And the halloumi on top takes it from humble to properly satisfying.

Prep Time

5 minutes

Total Time

35 minutes

Calories

467

Protein

11g

Carbs

29g

Fat

37g

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Air Fryer Button Mushrooms & Butter Beans on Toast

I'm delighted to share another super quick air fryer recipe from my brand new 15 MINUITE FEASTS cookbook! Step aside, avocado, there’s a new brunch hero in town! This is such a hearty and delicious dish. The air fryer turns the beans a lovely golden colour and caramelizes the mushrooms to perfection, all in under 15 minutes.

Prep Time

5 minutes

Total Time

15 minutes

Calories

266

Protein

10g

Carbs

29g

Fat

11g

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Air Fryer Sweet Potato & Chickpea Curry

I just love the colour of sweet potatoes no matter how they are cooked, they are just so vibrant. I use frozen sweet potatoes for this curry, but you can of course use fresh ones if you prefer. The same goes for the spinach, if you don’t have fresh then pop in some nuggets of frozen spinach and add a little more cooking time.

Prep Time

10 minutes

Total Time

48 minutes

Calories

809

Protein

21.5g

Carbs

121.9g

Fat

27.9g

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Air Fryer Stuffed Aubergine

This air fryer stuffed aubergine is a colourful and healthy dish, and tastes like Summer! The rich, creamy texture of the aubergine pairs beautifully with the vibrant and slightly spicy vegetable filling. The sweetness of the apricots contrasts with the savoury elements, while the pomegranate seeds add a burst of freshness and a delightful crunch. Finished with a drizzle of saffron yoghurt sauce, this dish is a feast for both the eyes and the palate.

Prep Time

10 minutes

Total Time

30 minutes

Calories

96

Protein

8g

Carbs

13g

Fat

1g

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Ingredients

For

4

M

I

Fruit and Vegetables

1 Onion

4 Tomatoes

1 tin Cherry tomatoes

2 medium Courgette

2 medium Carrot

4 Red pepper

3 Brown onion

4 sticks Celery

8 medium Tomatoes (medium)

2 tbsp Jalapeños

Avocado slices

200 g Button mushrooms

1 handful Fresh spinach leaves

1 kg Frozen sweet potato chunks

300 g Fresh spinach

1 Red chilli

2 Aubergine

2 Red onion

2 Courgette

2 handful Apricots

4 tbsp Pomegranate seeds

Meat, Poultry, Fish

8 Chorizo-style sausages

800 g Beef mince

Plant Based Proteins

1 tin Chickpeas

2 400g tins Chickpeas (400g tins)

Dairy

125 g Feta

Greek yoghurt

Parmesan

4 tbsp Soured cream

2 handful Grated cheddar cheese

100 g Halloumi

1 tbsp Crème fraîche

240 ml Low-fat greek yogurt

Pasta, Rice & Grains

350 g Fresh pasta

500 g Microwavable rice

4 slices Sourdough

Microwaveable basmati rice or similar

Herbs & Spices

1 tsp Smoked paprika

5 tsp Garlic granules

1.5 tsp Dried oregano

0.5 tsp Pepper

0.5 tsp Salt

1 handful Fresh parsley

Chilli flakes

2 tbsp Dried oregano (tbsp)

Basil leaves

6 tsp Ground cumin

2 tsp Onion powder

2 tsp Garam masala

2 tsp Chilli powder

2 tsp Dried chilli flakes

Sea salt

Ground black pepper

2 tsp Paprika

2 tsp Ground coriander

2 handful Fresh coriander

1 tsp Dried thyme

Fresh chives

1 1/2 tsp Ground ginger

2 tsp Ground fenugreek

2 tsp Mild chilli powder

1 tsp Garum masala

1 tsp Ground tumeric

1 handful Fresh coriander leaves

2 Coriander

2 pinch Saffron

Baking

0.5 tsp Brown sugar

2 tsp Sugar

Cupboard Staples

1 tsp Balsamic vinegar

Olive oil

3 drizzle Olive oil (drizzle)

4 tsp Worcestershire sauce

2 tbsp Olive oil (tbsp)

Olive oil spray

2 Olive oil spray

Canned & Jarred

690 ml Passata with herbs

1000 g Passata

2 tbsp Tomato paste

2 tbsp Green pesto

800 g Chopped tomatoes

4 Jarred roasted red peppers

800 g Kidney beans

1 tsp Garlic paste

1 tin Butter beans

1 400g tin Chopped tomatoes (400g tin)

1 400ml tin Coconut milk

2 tsp Harissa paste

Other

2 Chicken jelly stock cube

600 ml Boiling water

0.5 tin Water

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