We all know the 3 p.m. slump far too well. Lunch was a quick piece of pizza because we were too busy to prep a salad. Now we’re starving again and we’ll eat anything within arm’s reach. Hello, cupcakes in the office kitchen.
What that pizza lunch was missing was our (other) favorite f-word: fiber. You know, that stuff naturally found in fruits and vegetables that keeps you regular and reduces the risk of cardiovascular disease.
If the phrase “fiber-filled” conjures up images of boring old cereal, fear not. You’ll actually be excited to start bringing your lunch to work when you know fiber-filled food can be this freakin’ fantastic.
1. Honey mustard salmon with shaved brussels sprout salad
Fiber per serving: 5 grams
This recipe is a super fun way to switch up your packed salad routine. The brussels sprouts are a filling, high fiber alternative to lettuce, while the broiled salmon needs to be served room temp, so it’s perfect at work.
2. 5-minute lentil tomato salad
Fiber per serving: 9 grams
Don’t you hate meals that take longer to prepare than they do to eat? This isn’t one of those. It takes all of 5 minutes to throw canned lentils, plump cherry tomatoes, and chives in a bowl.
Keep it simple with just salt and vinegar, or take an extra 30 seconds to throw in some chopped basil and garlic for even more flavor.
3. Charred kale and farro salad with salmon
Fiber per serving: 9 grams
With more fiber per serving than brown rice, farro is a pantry must-have. This recipe does require you soak it overnight before cooking, but it’s so worth it.
Pile it on a bed of kale, top with salmon for protein, and sprinkle with sesame seeds for a lunch that throws the “salad = rabbit food” stereotype out the window.
4. Spiced raisin and pine nut salad
Fiber per serving: 17 grams
This lettuce-free salad takes the road less traveled in several ways: from the not-so-common barley base to the funky combination of curry powder, cinnamon, and turmeric to brighten it all up.
In your rush to get out the door, don’t skimp on the spices — they’re super easy to find, and they make all the difference.
5. Healthy chicken chickpea chopped salad
Fiber per serving: 9 grams
It’s all about exciting textures and flavors in this recipe. Jazz up your standard chicken salad by throwing in some chickpeas for extra protein, natural sweetness from corn, and a savory bite from the goat cheese.
6. Marinated tempeh salad
Fiber per serving: 17 grams
Between the tempeh, sweet potato, and veggies, there’s enough fiber in here for about half of the daily recommendation! Not too shabby for just one meal.
But as far as taste is concerned, it’s really all about the creamy tahini marinade. Let your tempeh soak in it as long as possible before grilling to get maximum flavor.
7. Zucchini noodle caprese salad
Fiber per serving: 10 grams
Chickpeas give more oomph to the tomato and mozzarella combo to make it a fiber-rich meal with a little extra protein. And with the zoodles at its base, it’s basically like eating a big bowl of pasta.
8. Black bean avocado tuna salad sandwiches
Fiber per serving: 6 grams
Forgot to pack lunch the night before but really don’t want to resort to takeout? Been there.
Here’s something that you can pull together 5 minutes before leaving for work without skimping on nutrition or taste. Pack your bread or crackers separately for easy assembly in the office kitchen.
9. Turkey tortilla wrap with avocado cream
Fiber per serving: 11 grams
These wraps are made healthier by the swap of an avocado-Greek yogurt spread instead of regular mayo. And the no-fuss filling of tomatoes, lettuce and turkey may take you back to school days. Ah, such simpler times…
10. Roasted red pepper, carrot, and hummus sandwich
Fiber per serving: 8 grams
Even something simple like switching from whole-wheat sliced bread to a whole-wheat baguette can make your typical sandwich a whole lot more exciting. Slather with a sriracha-spiced hummus, pile on your favorite veggies, and dig in.
11. Chickpea salad wraps
Fiber per serving: 11 grams
For a lighter-carb meal in sandwich-like packaging, using collard greens or lettuce leaves in place of bread or wraps is a great option. Here, they’re the envelopes for a chickpea mixture that’s packed with fiber, so you’ll be full even without the grains.
12. Grilled vegetable wrap with hummus
Fiber per serving: 16 grams
The grilled veggie wrap is a total lunchtime staple, but many restaurant versions come with way more oil and way larger tortillas than necessary.
This one uses just a touch of olive oil, hummus for extra flavor, and whole-wheat tortillas for a lunch that goes easier on the fat and carbs but still manages to pack in lots of fiber in every serving.
13. Mediterranean grilled chicken wrap
Fiber per serving: 7 grams
Straightforward, simple, and satisfying: This Mediterranean recipe is the perfect no-nonsense weekday lunch, covering all nutritional bases in one neat package. While this blogger calls for roasted garlic hummus, feel free to use your favorite variety.
14. Green goddess sandwiches
Fiber per serving: 25 grams
We can’t think of a better name for this recipe — after all, four of its seven main ingredients are green. With avocado, cucumbers, and sprouts tucked between thick slices of multigrain bread, this is one unforgettable vegetarian sandwich.
15. Turkey, apple, and brie sandwich with apple cider mayo
Fiber per serving: 5 grams
Crisp apples, soft brie, sliced meat, and crusty French bread — this is pretty much a cheese plate in sandwich form. Pack in a good handful of arugula for some extra fiber, and you’ve got yourself a lunch that you’ll be tempted to dig into way before noon.
16. Black beans and cauliflower rice
Fiber per serving: 15 grams
Make one head of cauliflower go a long way by pulsing it into a base for this grain-free take on beans and rice. With a bit of sautéing, some Mexican spices, and chopped veggies, it’ll be hard to tell the difference between this and the restaurant version.
17. The best avocado pasta
Fiber per serving: 11 grams
Heat up this pasta in the office microwave if you’d like, but rest assured it’s actually delicious cold too. The creamy avocado sauce is rich, but thanks to lots of zesty lemon juice, the meal doesn’t feel overly heavy.
Pro tip: Make it vegan by omitting the Parmesan.
18. Greek quinoa bowls
Fiber per serving: 9 grams
Swap out lettuce for protein-packed quinoa in this easy, perfect-for-toting-in-Tupperware dish. Ready in less than 15 minutes and even better tasting once it’s had time to sit, this is the ideal meal to make in advance.
19. Baked sweet potato tacos
Fiber per serving: 11 grams
Forgoing the crispy shell altogether, the sweet potatoes in this recipe are a higher fiber vehicle for the spiced black bean mixture.
These unconventional tacos do run the risk of falling over a bit in your lunchbox, but what’s a little mess with a meal that tastes this good and takes hardly any time to make? Bring a fork, and you’ll be good to go.
20. 5-ingredient sweet potato black bean chili
Fiber per serving: 9 grams
Make a big ol’ batch of this chili over the weekend to make your lunch a no-brainer throughout the week.
The store-bought salsa is a healthy shortcut that does most of the work, while pantry spices, sweet potatoes, and black beans add tons of fresh flavor and nutrients to make it a substantial meal.
21. Whole-wheat pasta with fresh tomatoes and herbs
Fiber per serving: 8 grams
Don’t dismiss pasta as just a dinnertime dish. With whole-wheat pasta and fresh tomatoes in an olive oil dressing (instead of a heavy sauce), this is light enough to enjoy for lunch without sending you into a carb-induced nap afterward.
22. Healthy homemade instant noodles
Fiber per serving: 5 grams
Ditch the brown paper bag at home for a mason jar that does double duty as your lunchbox and your noodle bowl in this super fun to eat, healthier take on instant ramen.
With no sketchy seasoning packages or excessive sodium, it’s all about fresh ingredients in this homemade ramen recipe. Just add water and slurp away.
It’s recommended that we each get at least 25 grams of fiber per day for women, or 38 grams per day for men, to keep our gut health in check. Yet, most Americans are falling short — as in, 95 percent of the population.
While 25 grams might seem like a lot, it’s easier than you think. Focus on squeezing in a few grams here and a few grams there throughout the day, rather than tackling the numbers in one meal.
Start with this list of fiber-filled breakfast recipes, then choose a lunch from our roundup to keep you full and fueled all afternoon. By the time you get to dinner, you’ll be well on your way to hitting the mark for the day.
