Lunch can be like the middle child of meals—and not just because we typically eat it in the middle of the day. It doesn't have the "most important meal" billing of breakfast, nor is it traditionally a communal affair like a family dinner. Indeed, working lunches can often be consumed over a computer or during a meeting, which could have been an email.
Yet, registered dietitians say a high-fiber lunch offers tons of benefits for digestion, cravings and even beating the mid-afternoon slump.
"Focusing on a more fiber-rich mid-day meal can ensure better energy levels throughout the day and help tame cravings and hunger," says Lisa Moskovitz, RD, CDN , the CEO of NY Nutrition Group. "Many people experience late afternoon energy crashes. By eating more fiber. You can reduce this effect and feel better all the way to dinner time."
Yet, research shows that only about 1 in 20 people get enough of this nutrient daily. Having some high-fiber lunch recipes and in your back pocket can help you inch closer to your daily needs. Registered dietitians shared their favorite high-fiber lunch ideas to get you started.
Related: Gut Health Has an Impact on Just About Everything, So Keep Yours on Track With These 20 Soluble Fiber Foods
How Much Fiber Do You Actually Need?
Daily fiber intake needs are personal, but the general recommendation is 25 to 35 grams daily. "The exact amount varies based on gender, total intake and whether or not you have certain inflammatory GI conditions that require you to adjust your fiber intake goals," explains Cara Harbstreet, MS, RD, LD , of Street Smart Nutrition.
While a high-fiber lunch can go a long way, it's best not to swing for the fences (and consume all of your fiber at once).
"This should ideally be spaced out across your meals," says Maddie Pasquariello, MS, RDN . "A good rule of thumb is to aim for 7 to 10 grams of fiber in each meal as a baseline, so even if you don't quite hit your goal, you don't have a lot to make up for with snacks or supplements."
22 Best High-Fiber Lunch Foods and Recipe Ideas
1. Burrito bowl
Burritos need not be reserved for plates and nights out. Moskovitz loves mixing fiber-rich sources like one cup of beans (13 grams of fiber) and one cup of brown rice (3.5 grams of fiber). Add a sliced or diced medium tomato, 2 ounces of cheese and a quarter-cup of guacamole for a filling lunch.
Fiber content: 20 grams
Related: 12 Mind-Blowing Burrito Recipes You Need in Your Life
2. Chopped Mediterranean salad
Moskovitz notes that the cup of chickpeas is responsible for most of the fiber in this dish (12.5 grams). It also includes two cups of iron-boosting spinach (1.6 grams of fiber), a cup of tomatoes (1.5 grams of fiber), half of an avocado (6.6 grams of fiber) and a 1/2 cup of artichoke (4 grams of fiber). One-third of a cup of black olives tack on a gram of fiber and some salt flavoring.
Fiber content : 27.2 grams
Related: 28 Chickpea Recipes
3. Greek yogurt with toppings
Forget the idea that Greek yogurt with fixings like fruit and nuts is reserved for breakfasts or snacks. Moskovitz recommends topping the protein-packed dairy food with almonds, a cup of blueberries and a tablespoon of chia seeds for a high-fiber lunch idea that'll bridge the gap between breakfast and dinner (or a 3 p.m. snack).
Fiber content : 11.8 grams
4. Turkey deli tortilla with sides
Turkey may lead this recipe title, but its benefits come with the muscle-building, stomach-filling protein. Adding on veggies like a quarter-cup of romaine lettuce, cucumber slices, a radish, hummus and a 100% whole-grain tortilla is what Moskovitz says gives you a fiber fix when you eat this easy-to-assemble dish.
Fiber content: 6.5 grams
Related: 7 Easy Spreads to Rock Your Turkey Sandwich
5. Chickpea pasta salad
Pasta salad isn't just for summertime barbecues, especially if you're using chickpea pasta. Moskovitz suggests using about 1.5 cups of cooked chickpea pasta for 10.5 grams of fiber. A half-cup of cherry tomatoes (1.5 grams) and a full cup of roasted broccoli (5 grams of fiber) add vitamins and fiber. Two garlic cloves and a tablespoon of olive oil give it taste and texture.
Fiber content: 17.2 grams
6. Almond butter toast
Your childhood peanut butter and jelly grew up and became this high-fiber lunch idea. Moskovitz recommends topping a slice of sprouted grain bread (4 grams of fiber) with two tablespoons of almond butter (2.5 grams of fiber), a cup of fresh raspberries (8 grams of fiber), and a tablespoon of flax seed (2.8 grams of fiber) for a sweet, stick-to-the-ribs mid-day meal.
Fiber content: 17.3 grams
Related: Bridget Moynahan's Bacon-Almond Butter Toasts
7. Easy split pea salad
Harbstreet calls this soup-inspired dish her "all-time favorite recommendation" for a high-fiber lunch recipe.
"It’s vegan, so it works for all dietary preferences," Harbstreet says. "Split peas can be swapped for beans, lentils, or other legumes, plus you can rotate through different types of veggies and herbs depending on the season."
Fiber content: 12 grams
8. Savory oatmeal
Oatmeal takes a mid-day turn with the addition of produce like leafy greens and tomatoes.
"Just 1/2 cup of oats provides 4 grams of fiber, including some beta-glucan, which is especially good for heart-healthy diets," Harbstreet says.
Adding toppings, such as leafy greens like two cups of spinach and a half cup of sun-dried tomato, boosts the fiber content.
Fiber content: 12 grams
9. Caesar beans on toast
Harbstreet loves this open-faced smashed beans and toast combo.
"Try it on a whole-grain or high-fiber bread to up the fiber content even more," Harbstreet says.
Fiber content: 8 grams
10. Caprese avocado toast
The much-loved brunch dish gets a Mediterranean-inspired twist just in time for lunch. Avocado still steals the show.
"Avocado is often celebrated as a good source of heart-healthy unsaturated fat — and it’s true, there’s a lot in each serving) — but it also provides an impressive 10 grams of fiber per medium-sized avocado," Harbstreet says.
Fiber content: 9+ grams
Related: 16 Amazing Avocado Toast Recipes to Start Your Day on a Delish Note
11. Thai peanut salad with grilled chicken
Pasquariello notes that Thai salads offer a range of textures and flavors, from fiber-filled veggies like cabbage and peppers to protein-packed ingredients like grilled chicken and crunchy peanuts.
Fiber content: 8 grams
Related: Thai Noodle Salad
12. Chickpea and turkey marinated salad with tomatoes and feta
First, there's a double-whammy of protein from the chickpeas and turkey. Combine it with the fiber from the aforementioned chickpeas and tomato, and you'll have a lunch dish from Pasquariello that will leave you satisfied as you power through your afternoon to-dos.
Fiber content: 10 grams
13. High-fiber wraps with turkey, cheese and peppers
Turkey and cheese are easy school-day lunches, but they work even if the final bell rang long ago for you. Opting for high-fiber wraps and throwing on some peppers boosts the fiber content, Pasquariello says.
Fiber content: 15 grams
14. Broccoli and cheddar corn fritters with summer slaw
Don't let the name of this one recommended by Pasquariello fool you — this high-fiber lunch food is good to go year-round. Summer slaw generally includes cabbage, tomatoes, cucumbers and green onions, which are often in grocery stores 12 months of the year. The fibrous broccoli and savory cheddar boost the nutrition and taste.
Fiber content: 15 grams
15. Shredded kale and Brussels sprout salad
Kale often gets the superfood billing, but Pasquariello isn't a fan of the label for any food. That said, kale is certainly a good source of fiber, especially when combined with other elements like Brussels sprouts. Pasquariello recommends adding other ingredients, like almonds, goat cheese, and shredded chicken, all of which are good protein sources.
Fiber content: 10 grams
16. Hummus, sprout and cucumber sandwiches on seeded whole-grain bread
This high-fiber lunch idea from Pasquariello is vegetarian-friendly and fits neatly into a brown bag. Choosing whole-grain bread over other types, like white, can make a meal more fibrous.
Fiber content: 8 grams
17. Easy, 3-Bean Chili
Brittany Pardue, MS, RD, LD, CNSC , a registered dietician with Memorial Hermann, uses red, black and white beans for a fiber-filled three-bean chili that works for lunch (and again for game-night dinners). Using legumes over red meats can cut down on the fat and cholesterol content, making it more heart-friendly.
Fiber content : 18 grams
Related: 52 Hearty Chili Recipes You'll Want to Bookmark for Year-Round Satisfaction
18. Veggie smoothie
Fiber in a glass? Yes, please. Moskovitz suggests combining half a zucchini (1.5 grams of fiber), a cup of frozen mixed berries (4 grams of fiber), one-third cup of avocado (2 grams of fiber), two tablespoons of psyllium powder (5 grams of fiber), and almond milk for a nutrient-dense, filling liquid lunch.
Fiber content: 12.5 grams
Related: Easy, Creamy Smoothie Recipes
19. Chopped salad greens with chicken and sweet potatoes
This high-fiber lunch idea from Pardue is especially perfect if last night's dinner involved chicken and sweet potatoes. It's a protein and fiber-rich way to engage in sustainable eating.
Fiber content: 10 grams
20. Minestrone soup and grilled chicken sandwich
Soup and salad are a quintessential lunch combination. When they involve veggies and whole-grain bread, they also pack a fibrous punch, like this suggestion for a cup of minestrone (4 grams of fiber) and a grilled chicken sandwich (3 grams of fiber) courtesy of Moskovitz.
Fiber content: 7 grams
21. Bento lunch box with shredded chicken, buffalo hummus and veggies
An adult lunchable? Don't mind if we do. Pardue recommends combining fiber-dense veggies with a lean protein like shredded chicken for a meal that leaves you satisfied for longer.
Fiber content: 9 grams
Related: 23 Easy Bento Box Recipes To Beat Brown Bag Boredom
22. Chicken and black bean quesadillas
Black beans offer fiber and protein, while chicken provides considerable amounts of the latter. Using a whole-grain tortilla for the carb also increases the fiber intake in this recipe from Pardue.
Fiber content: 15 grams
Related: These Are the 12 Best High-Fiber Fast Food Orders, According To Registered Dietitians
Sources
- Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine .
- Lisa Moskovitz, RD, CDN , the CEO of NY Nutrition Group
- Cara Harbstreet, MS, RD. LD of Street Smart Nutrition
- Maddie Pasquariello, MS, RDN
Brittany Pardue, MS, RD, LD, CNSC , a registered dietician with Memorial Hermann
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