22 High-Fiber High-Protein Lunch Meals

Recharge your midday with these delicious and satisfying lunch meals that are packed with both fiber and protein. A balanced lunch can help you power through your afternoon, keeping you energized and focused. This collection of 22 recipes offers a variety of options, from quick and easy salads to hearty and flavorful bowls.

1. Chicken and Quinoa Bowl with Roasted Vegetables

A classic and versatile lunch bowl that’s packed with protein and fiber. You can customize it with your favorite vegetables and seasonings.

Ingredients:

• 1 cup cooked quinoa
• 4 oz grilled chicken breast, sliced
• 1 cup roasted vegetables (broccoli, bell peppers, zucchini)
• 1/4 avocado, sliced
• 2 tbsp lemon-tahini dressing

Instructions:

1. In a bowl, combine the cooked quinoa, grilled chicken, and roasted vegetables.
2. Top with sliced avocado.
3. Drizzle with lemon-tahini dressing before serving.

2. Lentil Soup

A warm and comforting soup that’s perfect for a chilly day. Lentils are a great source of both protein and fiber, making this soup a filling and nutritious meal.

Ingredients:

• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1/2 tsp turmeric

Instructions:

1. In a large pot, sauté the onion, carrots, and celery until softened.
2. Add the garlic and spices and cook for another minute.
3. Add the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste.

3. Tuna Salad Sandwich on Whole-Wheat Bread

A classic lunch that’s quick and easy to make. Using whole-wheat bread and Greek yogurt instead of mayonnaise makes this a healthier and higher-protein option.

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1 celery stalk, finely chopped
• 1 tbsp red onion, finely chopped
• 2 slices of whole-wheat bread
• Lettuce and tomato slices

Instructions:

1. In a bowl, mix together the tuna, Greek yogurt, celery, and red onion.
2. Season with salt and pepper to taste.
3. Spread the tuna salad on one slice of bread, top with lettuce and tomato, and cover with the other slice of bread.

4. Black Bean Burgers

Homemade black bean burgers are a delicious and satisfying vegetarian lunch option. They are packed with protein and fiber and are easy to make.

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 egg
• 1 tsp cumin
• 1/2 tsp chili powder
• Whole-wheat buns and your favorite toppings

Instructions:

1. In a bowl, mash the black beans until they are partially broken down.
2. Mix in the breadcrumbs, onion, egg, and spices.
3. Form the mixture into patties.
4. Cook the patties in a lightly oiled pan for 3-4 minutes per side, or until heated through and lightly browned.
5. Serve on whole-wheat buns with your favorite toppings.

5. Greek Quinoa Salad

A refreshing and flavorful salad that’s perfect for a light yet filling lunch. The combination of quinoa, vegetables, and feta cheese is a classic for a reason.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup chopped tomatoes
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lemon juice

Instructions:

1. In a bowl, combine the cooked quinoa, cucumber, tomatoes, and red onion.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the salad and toss to combine.
4. Stir in the feta cheese before serving.

6. Chicken and Avocado Wrap

A quick and easy wrap that’s perfect for a grab-and-go lunch. The combination of chicken and avocado provides a good balance of protein and healthy fats.

Ingredients:

• 1 whole-wheat tortilla
• 3 oz grilled chicken breast, sliced
• 1/4 avocado, mashed
• A handful of spinach
• 2 tbsp salsa

Instructions:

1. Spread the mashed avocado on the tortilla.
2. Top with the grilled chicken, spinach, and salsa.
3. Roll up the tortilla tightly.

7. Salmon and Sweet Potato Bowl

A nutrient-dense and flavorful bowl that’s perfect for a healthy and satisfying lunch. Salmon is a great source of protein and omega-3 fatty acids.

Ingredients:

• 4 oz baked salmon
• 1/2 cup roasted sweet potato cubes
• 1 cup steamed broccoli
• 1 tbsp soy-ginger dressing

Instructions:

1. In a bowl, combine the baked salmon, roasted sweet potato cubes, and steamed broccoli.
2. Drizzle with soy-ginger dressing before serving.

8. Chickpea Salad Sandwich

A vegetarian and vegan-friendly alternative to tuna salad. This chickpea salad is just as delicious and satisfying.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1/4 cup vegan mayonnaise or mashed avocado
• 1 celery stalk, finely chopped
• 1 tbsp red onion, finely chopped
• 2 slices of whole-wheat bread
• Lettuce and tomato slices

Instructions:

1. In a bowl, mash the chickpeas until they are partially broken down.
2. Mix in the vegan mayonnaise or avocado, celery, and red onion.
3. Season with salt and pepper to taste.
4. Spread the chickpea salad on one slice of bread, top with lettuce and tomato, and cover with the other slice of bread.

9. Burrito Bowl

A deconstructed burrito in a bowl. This is a great way to enjoy all the flavors of a burrito without the tortilla.

Ingredients:

• 1/2 cup cooked brown rice
• 1/2 cup black beans, rinsed and drained
• 1/2 cup corn
• 1/2 cup salsa
• 1/4 cup shredded cheese
• A dollop of Greek yogurt or sour cream

Instructions:

1. In a bowl, combine the brown rice, black beans, and corn.
2. Top with salsa, shredded cheese, and a dollop of Greek yogurt or sour cream.

10. Mason Jar Salad

A convenient and portable way to enjoy a fresh and healthy salad for lunch. The key is to layer the ingredients correctly to prevent the salad from getting soggy.

Ingredients:

• Dressing at the bottom
• Hard vegetables (carrots, cucumbers, bell peppers)
• Grains or pasta
• Protein (chicken, chickpeas, tofu)
• Softer vegetables and fruits
• Nuts and seeds
• Greens at the top

Instructions:

1. Layer the ingredients in a mason jar in the order listed above.
2. When you’re ready to eat, shake the jar to distribute the dressing and then pour the salad into a bowl.

11. Stuffed Bell Peppers

A flavorful and satisfying meal that’s perfect for a make-ahead lunch. You can stuff the bell peppers with a variety of fillings.

Ingredients:

• 2 bell peppers, halved and seeded
• 1/2 cup cooked quinoa
• 1/2 cup black beans, rinsed and drained
• 1/4 cup corn
• 1/4 cup shredded cheese
• 1/4 cup tomato sauce

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix together the quinoa, black beans, corn, and half of the cheese.
3. Stuff the bell pepper halves with the mixture.
4. Top with tomato sauce and the remaining cheese.
5. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.
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12. Egg Salad Sandwich

A classic and protein-packed lunch option. Using Greek yogurt instead of mayonnaise adds extra protein and reduces the fat content.

Ingredients:

• 2 hard-boiled eggs, chopped
• 2 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp chopped chives
• 2 slices of whole-wheat bread
• Lettuce

Instructions:

1. In a bowl, combine the chopped hard-boiled eggs, Greek yogurt, Dijon mustard, and chives.
2. Season with salt and pepper to taste.
3. Spread the egg salad on one slice of bread, top with lettuce, and cover with the other slice of bread.

13. Farro Salad with Roasted Vegetables and Feta

Farro is a chewy and nutty whole grain that’s high in fiber and protein. This salad is a hearty and satisfying lunch option.

Ingredients:

• 1 cup cooked farro
• 1 cup roasted vegetables (e.g., Brussels sprouts, carrots, red onion)
• 1/4 cup crumbled feta cheese
• 2 tbsp balsamic vinaigrette

Instructions:

1. In a bowl, combine the cooked farro and roasted vegetables.
2. Drizzle with balsamic vinaigrette and toss to combine.
3. Top with crumbled feta cheese before serving.

14. Turkey and Hummus Wrap

A simple and flavorful wrap that’s perfect for a quick and easy lunch. Hummus adds a boost of protein and fiber.

Ingredients:

• 1 whole-wheat tortilla
• 2 tbsp hummus
• 3 slices of deli turkey
• A handful of mixed greens
• 1/4 cup sliced cucumber

Instructions:

1. Spread the hummus on the tortilla.
2. Layer the turkey, mixed greens, and cucumber on top.
3. Roll up the tortilla tightly.

15. Buddha Bowl

A colorful and customizable bowl that’s packed with nutrients. The key to a good Buddha bowl is to include a variety of textures and flavors.

Ingredients:

• 1/2 cup cooked quinoa or brown rice
• 1/2 cup roasted chickpeas
• 1/2 cup steamed kale
• 1/4 cup shredded carrots
• 1/4 avocado, sliced
• 2 tbsp peanut-lime dressing

Instructions:

1. Arrange the quinoa, roasted chickpeas, steamed kale, shredded carrots, and avocado in a bowl.
2. Drizzle with peanut-lime dressing before serving.

16. White Bean and Tuna Salad

A refreshing and protein-packed salad that’s perfect for a light lunch. The combination of white beans and tuna is a classic for a reason.

Ingredients:

• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 can (5 oz) tuna in olive oil, drained
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 2 tbsp olive oil
• 1 tbsp lemon juice

Instructions:

1. In a bowl, gently toss together the cannellini beans, tuna, red onion, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.

17. Chicken Caesar Salad with Whole-Wheat Croutons

A healthier version of the classic Caesar salad. Using Greek yogurt for the dressing and making your own whole-wheat croutons makes this a more nutritious option.

Ingredients:

• 2 cups chopped romaine lettuce
• 4 oz grilled chicken breast, sliced
• 1/4 cup whole-wheat croutons
• 2 tbsp grated Parmesan cheese
• For the dressing:
  • 1/4 cup plain Greek yogurt
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 clove garlic, minced

Instructions:

1. In a small bowl, whisk together the dressing ingredients.
2. In a large bowl, combine the romaine lettuce, grilled chicken, and croutons.
3. Pour the dressing over the salad and toss to combine.
4. Top with Parmesan cheese before serving.

18. Spicy Black Bean Soup

A flavorful and hearty soup that’s perfect for a cold day. This soup is packed with protein and fiber and has a nice kick of spice.

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 2 cups vegetable broth
• 1/2 onion, chopped
• 1 jalapeno, seeded and minced
• 1 clove garlic, minced
• 1/2 tsp cumin
• 1/4 tsp chili powder
• A dollop of Greek yogurt and chopped cilantro for topping

Instructions:

1. In a pot, sauté the onion and jalapeno until softened.
2. Add the garlic and spices and cook for another minute.
3. Add the black beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
4. Use an immersion blender to partially blend the soup, leaving some texture.
5. Serve topped with a dollop of Greek yogurt and chopped cilantro.

19. Leftover Chili

Chili is a great make-ahead meal that’s perfect for a quick and easy lunch. It’s packed with protein and fiber and is even better the next day.

Ingredients:

• 1 cup of your favorite chili (beef, turkey, or vegetarian)
• 2 tbsp shredded cheese
• A dollop of sour cream or Greek yogurt

Instructions:

1. Reheat the chili in the microwave or on the stovetop.
2. Top with shredded cheese and a dollop of sour cream or Greek yogurt.

20. Shrimp and Avocado Salad

A light and refreshing salad that’s perfect for a summer lunch. Shrimp is a great source of lean protein.

Ingredients:

• 4 oz cooked shrimp, peeled and deveined
• 1/2 avocado, diced
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 1 tbsp lime juice

Instructions:

1. In a bowl, combine the shrimp, avocado, red onion, and cilantro.
2. Drizzle with lime juice and toss to combine.
3. Season with salt and pepper to taste.

21. Cottage Cheese with Fruit and Nuts

A simple and protein-packed lunch that requires no cooking. Cottage cheese is a great source of slow-digesting casein protein.

Ingredients:

• 1 cup cottage cheese
• 1/2 cup mixed berries
• 1/4 cup chopped almonds or walnuts

Instructions:

1. In a bowl, top the cottage cheese with the mixed berries and chopped nuts.

22. Savory Yogurt Bowl

Yogurt doesn’t have to be sweet. This savory yogurt bowl is a unique and delicious way to enjoy a high-protein lunch.

Ingredients:

• 1 cup plain Greek yogurt
• 1/4 cup chopped cucumber
• 1/4 cup chopped tomatoes
• 1 tbsp chopped fresh dill
• 1 tbsp olive oil
• A sprinkle of za’atar

Instructions:

1. In a bowl, combine the Greek yogurt, cucumber, tomatoes, and dill.
2. Drizzle with olive oil and sprinkle with za’atar before serving.