Eating foods high in fiber can do more than just keep you full until your next meal. Fiber supports healthy digestion, helps manage blood sugar and cholesterol levels, and reduces the risk of certain diseases such as heart disease and diabetes. Despite these benefits, many processed and fast food options are low in fiber, making it challenging to get enough of this important nutrient in your daily diet. If you’re aiming to get more daily fiber, eating a high-fiber lunch might be a good place to start.
But how much fiber would you need in a “high fiber lunch?” Women should aim for at least 25 grams of fiber per day, while men need around 38 grams, which breaks down to around 8-12 grams per meal.
If you’re not sure how to add more fiber to your lunches, we’ve got you covered. We consulted registered dietitians to gather their best ideas for creating satisfying, high-fiber lunches that will help you reach your daily goals and stay energized. Read on, and for more healthy eating tips, check out 65 Best Healthy Recipes for Weight Loss.
Black Bean Burrito Bowl with Farro
Fiber: 14 grams
Ingredients:
- 1/2 cup cooked farro
- 1/2 cup black beans
- 1/2 chopped bell pepper
- 1/2 cup cherry tomatoes
- 1 cup spinach
- 1 tablespoon balsamic vinaigrette dressing
For a simple lunch that gives you about 14 grams of fiber, Lisa Young, PhD, RDN suggests a farro-based black bean bowl. Farro is a whole grain with a slightly nutty flavor that provides natural fiber, and black beans provide both fiber and protein for extra stamina. The peppers, tomatoes, spinach and balsamic vinaigrette also add a lot of flavor to this dish.
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Vegan “tuna” salad
Fiber: 16 grams
Ingredients:
- 1/2 dl drained chickpeas
- 1/4 avocado
- The juice of 1/4 lemon
- 1 tsp chopped fresh dill
- Pinch of salt
- 2 pieces of wholemeal bread
A classic tuna salad sandwich is a great lunch choice, but if you want to mimic some of the textures and spices while making it plant-based and more fiber-filled, Lauren Manaker, MS, RDN suggests turning your tuna salad into a chickpea salad sandwich.
“Mash together all the ingredients except the bread, then serve between two slices of bread,” says Manaker. You get a good dose of fiber from the chickpeas, avocados and slices of whole grain bread.
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Green Goddess Sandwich
Fiber: 9 grams
Ingredients:
- 2 slices of wholemeal bread
- 1/2 cup sprouts
- 1/2 sliced avocado
- 1/4 cucumber
- 1/2 cup spinach
- 1/2 lemon
- Mayo
- Greek yogurt
- Chive
Enjoy a refreshing, flavorful green goddess sandwich and get a fiber boost at the same time. Make the dressing by combining chives, yoghurt, mayonnaise and freshly squeezed lemon and spreading it on two slices of wholemeal bread. Slice your vegetables and put them on your sandwich for a fiber-rich treat.
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Hummus Sunshine Wrap
Fiber: 15 grams
Ingredients:
- 1 whole grain foil
- 1 tablespoon hummus
- 1/4 boiled sweet potato
- 1/4 orange, sliced
- 1/4 cup arugula
- 1/2 avocado
Manaker loves to make a “Hummus Sunshine Wrap” to increase his fiber intake for the day. The whole grain wrap, sweet potato, hummus, and avocado provide a hearty serving of this nutrient, and the orange and arugula provide a delicate flavor balance of tart and bitter.
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Spinach & Chickpea Salad
Fiber: 10 grams
Ingredients:
- 1/2 cup chickpeas
- 1 cup spinach
- 1/2 cucumber
- 1/2 chopped bell pepper
- 1 tablespoon balsamic vinaigrette dressing
Sometimes the best high-fiber lunches are the ones you can throw together in minutes, like this chickpea salad recommended by Young. Just open a can of chickpeas, take some spinach and chop up some cucumber and bell pepper and you have a tasty fiber lift.
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Lentil soup
Fiber: 13 grams per serving
Ingredients:
- 1 dl green lentils
- 1 large onion, chopped
- 2 carrots, peeled and chopped
- 3 garlic cloves, chopped
- 4 dl vegetable broth
- 2 tsp cumin
- 1 tsp turmeric
- Salt and pepper to taste
- 2 tbsp olive oil
Want a fiber-filled lunch you can make and have leftovers for later, too? Manaker has a simple recipe for lentil soup, which is full of vegetable fiber and cozy flavors.
“In a large pot, heat the olive oil over medium-high heat. Add the chopped onion, carrots and garlic and sauté until the onion is translucent,” says Manaker. “Add lentils, vegetable stock, cumin, turmeric, salt and pepper to pot. Bring to a boil, then reduce heat to low and simmer for 25-30 minutes until lentils are tender.”
Whole Grain Grilled Veggie Wrap
Fiber: 10 grams
Ingredients:
- 1 whole grain foil
- 1/2 cup assorted grilled vegetables (baby carrots, sliced peppers, zucchini)
- 2 tbsp hummus
You can get creative with this simple vegetable wrap, suggested by Young. Grab a whole grain wrap (or any fiber-rich wrap) and fill it with hummus and your favorite grilled veggies, like carrots, peppers, or zucchini.
Kale, chickpea and avocado salad
Fiber: 17 grams
Ingredients:
- 1 cup kale
- 1/2 avocado
- 1/2 cup chickpeas
- Pomegranate seeds
- Optional dressing
Treat yourself to a savory/sweet salad with kale, avocado, roasted chickpeas and pomegranate seeds – all of which are ingredients that contain healthy amounts of fiber. Top with any dressing, but we love a lemon or balsamic vinaigrette for this salad.
Whole wheat turkey sandwich
Fiber: 9 grams
Ingredients:
- 2 slices of wholemeal bread
- 3 oz turkey
- 1/2 avocado
- 2 tbsp Dijon mustard
- 1/2 cup arugula
Are you in a hurry and need a meal on the go? Young says you can make a turkey sandwich with whole-wheat bread, arugula, mustard, and avocado, which will give you fiber and protein to keep you full.
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Chickpea Quinoa Bowl
Fiber: 12 grams
Ingredients:
- 1/2 chickpeas
- 3/4 cup cooked quinoa
- Cucumber
- Chopped onion
- Feta cheese
- Tomatoes
We mentioned making a farro bowl, but quinoa is another whole grain that makes a great carb base for your favorite bowls. For a fiber-rich lunch, throw in some quinoa, chickpeas, cucumber, onion, tomato and feta cheese.
Black Bean Quesadilla
Fiber: 19 grams
Ingredients:
- ½ cup black beans
- 1 whole wheat tortilla
- Shredded cheddar
- 1/2 avocado
When you combine black beans, avocado, cheese, and a whole grain tortilla, you have a filling lunch made of fiber, protein, and healthy fats. And for even more protein, you can add some chicken or beef.
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