Eating meals 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 like 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 essential nutrient in your daily diet. If you’re aiming to get more daily fiber, eating a high-fiber lunch can 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 about 8-12 grams per meal.
If you’re unsure how to add more fiber to your lunches, we’ve got you covered. We consulted registered dietitians to gather their top ideas for creating satisfying, high-fiber lunches that will help you reach your daily goals and keep you energized.. Read on, and for more healthy eating tips, check out 65 Best Healthy Recipes for Weight Loss.
High-Fiber Lunch Ideas
Black Bean Burrito Bowl with Farro
Fiber: 14 grams
Ingredients:
- 1/2 cup cooked farro
- 1/2 cup black beans
- 1/2 chopped bell peppers
- 1/2 cup cherry tomatoes
- 1 cup spinach
- 1 tbsp balsamic vinaigrette dressing
For an easy lunch that will give you around 14 grams of fiber, Lisa Young, PhD, RDN suggests a farro-based bowl with black beans. Farro is a whole grain with a slightly nutty flavor that provides natural fiber, and black beans provide both fiber and protein for extra staying power. The peppers, tomatoes, spinach, and balsamic vinaigrette also give this bowl plenty of flavor.
Vegan ‘Tuna’ Salad
Fiber: 16 grams
Ingredients:
- 1/2 cup drained chickpeas
- 1/4 avocado
- Juice of 1/4 lemon
- 1 tsp chopped fresh dill
- Pinch of salt
- 2 pieces whole grain bread
A classic tuna salad sandwich is a great lunch choice, but if you want to mimic some of the textures and seasonings while making it plant-based and more fiber-filled, Lauren Manaker, MS, RDN suggests turning your tuna salad into a chickpea salad sandwich.
“Mash all the ingredients except for the bread together, then serve between two slices of bread,” says Manaker. You’ll get a hearty dose of fiber from the chickpeas, avocado, and whole-grain bread slices.
Green Goddess Sandwich
Fiber: 9 grams
Ingredients:
- 2 slices of whole-grain bread
- 1/2 cup of sprouts
- 1/2 sliced avocado
- 1/4 cucumber
- 1/2 cup spinach
- 1/2 lemon
- Mayo
- Greek yogurt
- Chives
Enjoy a refreshing, flavorful green goddess sandwich and get a fiber boost at the same time. Make the dressing by combining chives, yogurt, mayo, and freshly squeezed lemon, and spread it onto two slices of whole grain bread. Slice your veggies and place them on your sandwich for a fiber-heavy treat.
Hummus Sunshine Wrap
Fiber: 15 grams
Ingredients:
- 1 whole grain wrap
- 1 tbsp hummus
- 1/4 cooked sweet potato
- 1/4 orange, sliced
- 1/4 cup arugula
- 1/2 avocado
Manaker loves making a “Hummus Sunshine Wrap” to up her 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 supply a delicate flavor balance of tangy and bitter.
Spinach & Chickpea Salad
Fiber: 10 grams
Ingredients:
- 1/2 cup chickpeas
- 1 cup spinach
- 1/2 cucumbers
- 1/2 chopped bell peppers
- 1 tbsp balsamic vinaigrette dressing
Sometimes the best high-fiber lunches are the ones you can throw together in a matter of minutes, like this chickpea salad recommended by Young. Just open a can of chickpeas, grab some spinach, and chop up some cucumbers and bell peppers and you have yourself a tasty fiber lift.
Lentil Soup
Fiber: 13 grams per serving
Ingredients:
- 1 cup green lentils
- 1 large onion, chopped
- 2 carrots, peeled and chopped
- 3 cloves of garlic, minced
- 4 cups 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 an easy recipe for lentil soup, which is full of vegetable fibers and cozy flavors.
“In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and garlic, and sauté until the onions are translucent,” says Manaker. “Add the lentils, vegetable broth, cumin, turmeric, salt, and pepper to the pot. Bring to a boil, then reduce heat to low and let simmer for 25-30 minutes, until lentils are tender.”
Whole Grain Grilled Veggie Wrap
Fiber: 10 grams
Ingredients:
- 1 whole-grain wrap
- 1/2 cup assorted grilled vegetables (baby carrots, sliced bell pepper, zucchini)
- 2 tbsp hummus
You can get creative with this easy vegetable wrap, suggested by Young. Take a whole-grain wrap (or any high-fiber wrap) and fill it with hummus and your favorite grilled vegetables, such as carrots, peppers, or zucchini.
Kale, Chickpea & Avocado Salad
Fiber: 17 grams
Ingredients:
- 1 cup kale
- 1/2 avocado
- 1/2 cup chickpeas
- Pomegranate seeds
- Dressing of choice
Treat yourself to a savory/sweet salad with kale, avocado, roasted chickpeas, and pomegranate seeds—all of which are ingredients that contain helpful amounts of fiber. Top with your dressing of choice, but we love a lemon or balsamic vinaigrette for this salad.
Whole Grain Turkey Sandwich
Fiber: 9 grams
Ingredients:
- 2 slices whole grain bread
- 3 oz of turkey
- 1/2 avocado
- 2 tbsp Dijon mustard
- 1/2 cup arugula
In a hurry and need a meal on the go? Young says you can make a turkey sandwich with whole-grain bread, arugula, mustard, and avocado, which will give you fiber and protein to keep you feeling full.
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 goes great as a carb base for your favorite bowls. For a high-fiber 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 grain tortilla
- Shredded cheddar
- 1/2 avocado
When you combine black beans, avocado, cheese, and a whole-grain tortilla, you get a filling lunch made of fiber, protein, and healthy fats. And for even more protein, you can add in some chicken or steak.
