21-Minute 10-Minute, High-Fiber Lunch with 5 or fewer ingredients.
Whether you’re packing lunch for the day at the office or need a quick meal at home, make sure these 10-minute lunches are on your list. These lunches contain at least six grams of fiber per serving, which can help you maintain weight, reduce your risk of diabetes and more. Plus they don’t have more than five ingredients (except the essentials like salt, pepper and oil) so your meal will be as simple as it is delicious! You’ll want to try options like the Avocado, Tomato & Chicken Sandwich or our Mason Jar Power Salad with Chickpeas & Tuna for a high-fiber lunch that will help you feel full and you are strong.
English Muffin Pizza with Tomatoes and Olives
This pizza-inspired English muffin with tomatoes, cheese, olives, and oregano does triple duty—it’s delicious as a snack or part of a hearty breakfast or lunch.
Avocado, Tomato & Chicken Sandwich
In this healthy chicken sandwich recipe, avocado is mashed to create a healthy creaminess.
Couscous & Chickpea Salad
Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste like nothing else! When it’s in season, we recommend adding fresh chopped tomatoes for dipping the tabbouleh.
Mason Jar Salad with Chickpeas and Tuna
This powerhouse salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Throwing in the old dressing, then letting it sit in the jar, softens it enough that you don’t need to massage or cook it to soften it.
Falafel Tabbouleh Bowls with Tzatziki
Preparing meals for the week doesn’t have to take hours in the kitchen. These Greek-inspired bowls can be prepared in just 10 minutes and only require 4 ingredients – vegetables, falafel, tabbouleh and tzatziki. We love going to our grocery store for quick ingredients like this. High-fiber falafel and tabbouleh will help keep you satisfied all afternoon.
Strawberry-Chocolate Smoothie
This delicious, rich strawberry-chocolate smoothie will satisfy any chocolate craving. It’s decadent enough to want as a dessert, too.
Chopped Salad with Sriracha Tofu and Peanut Dressing
Prepare a protein-rich lunch using just four ingredients from your grocery store, including a veggie-heavy salad dressing as a base. Because this salad dressing is delicious, you can dress these bowls up to 24 hours before serving to allow the flavors of this healthy salad to marry. If you can’t find a good combination, go with broccoli slaw or sauteed Brussels sprouts.
Roasted Veggie Mason Jar Salad
This vegan bowl salad is easy to pack and eat for lunch. Putting the sweet cashew sauce in the bottom of the jar ensures that your big, bold salad won’t go bad when you’re ready to eat.
Strawberry-Pineapple Smoothie
Combine almond milk, strawberry and pineapple for a smoothie that’s easy to make on busy mornings. A little almond butter adds richness and filling protein. Stir some of the almond milk into a thick frosting.
Brussels sprouts salad with Crunchy Chickpeas
This healthy, high-fiber salad comes together in just 10 minutes, thanks to pre-cooked Brussels sprouts from the produce department and store-bought split peas. Serve immediately or add to individual meals for four super-satisfying meals for the week ahead.
Chocolate-Peanut Butter Protein Shake
Photographer: Fred Hardy, Food Styling: Margaret Monroe Dickey
This delicious protein-rich shake will keep you full for hours and tastes like a chocolate-peanut butter banana milkshake. There is no need to add protein powder, thanks to the natural protein of soy milk, Greek yogurt and peanut butter.
Wheat Veggie Wrap
Use whatever vegetables you have on hand to fill this veggie wrap. Avocado and hummus help hold the lid together—and provide heart-healthy fats and fiber.
Grilled Veggie & Hummus Pita
These hearty and delicious pita-pocket sandwiches are packed with roasted veggies and veggies. The hummus spread adds flavor and keeps everything from falling apart.
Pickled Veggie Grain Bowls with Turmeric Dressing
These chopped salad bowls are high in fiber but low in calories, making them perfect for those following a reduced calorie diet. To minimize the preparation, we take advantage of a pre-chopped veggie mix and frozen quinoa.
Blueberry-Girl Smoothie (Batido)
Refreshing and colorful smoothies called batidos are served at Cuban snack bars throughout Florida – try this recipe with blueberries and bananas for a relaxing cup.
Power Greens Salad with Baked Tofu & Honey-Mustard Vinaigrette
This large plant-based salad is packed with vegetables, nutrients and flavor. Add healthy protein with cooked tofu slices, which have a firm texture perfect for salads and sandwiches. Sprinkle with slivered almonds for a little crunch, and just a little bit of tropical sweetness with the raw coconut. The vinaigrette completes the dish with a nice kick.
Bacon and Avocado Over Baked Potatoes
Baked russet potato topped with crumbled bacon, diced avocado, salsa, and crumbled Colby Jack cheese – a meal in itself!
Whole Grain Snack with Peanut Butter & Bananas
Jelly is sweet, but nothing beats the natural sweetness of nutritious bananas. It’s the perfect addition to delicious peanut butter and a delicious slice of high-fiber toast.
Chickpea & Veggie Grain Bowl
This high-fiber vegetarian cereal is packed with colorful vegetables and plant-based protein to keep you feeling full and satisfied.
Spring green salad with hard-boiled eggs
This salad uses fresh seasonal produce and gets its protein boost from hard-boiled eggs. Prepare this healthy lunch salad by mixing together a salad base and hard-boiled egg dip over the weekend. Now you’ll be ready to add an egg or two with a drizzle of tangy vinaigrette for the easiest salad of the year.
Peanut Butter-Girl Roll-Ups
These peanut butter and banana smoothies make for a great lunch! Kids will love the bite-size version of this sandwich. Try sunflower seed butter as a healthier alternative.
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