12 Fibermaxxing Lunch Recipes
Lunch is the perfect opportunity to refuel and load up on nutrients to power through the second half of your day. A high-fiber lunch can prevent the dreaded afternoon slump by stabilizing blood sugar levels and providing sustained energy. Moving beyond simple salads, these “fibermaxxing” lunch recipes are designed to be both satisfying and packed with fiber from whole grains, legumes, vegetables, and healthy fats.
These 12 recipes offer a variety of options, from hearty soups and salads to creative sandwiches and bowls. They are perfect for meal prepping, ensuring you have a delicious and healthy lunch ready to go, even on your busiest days. By making fiber a priority at lunchtime, you take another significant step toward meeting your daily nutritional goals and supporting your overall health.
1. Hearty Lentil & Vegetable Soup
A classic, warming soup that is incredibly easy to make and packed with plant-based protein and fiber. Make a large batch to enjoy throughout the week.
- Ingredients:
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 cup brown or green lentils, rinsed
- 6 cups vegetable broth
- 1 (14.5 oz) can diced tomatoes
- 1 teaspoon dried thyme
- Salt and black pepper to taste
- Instructions:
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
- Add the garlic and cook for another minute until fragrant.
- Stir in the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil.
- Reduce heat, cover, and simmer for 40-50 minutes, or until the lentils are tender.
- Season with salt and pepper to taste before serving.
- Nutritional Highlight: Approximately 15-18 grams of fiber per serving.
2. Chickpea Salad Sandwich
A delicious and satisfying vegetarian alternative to a classic tuna or chicken salad sandwich. It’s creamy, flavorful, and loaded with fiber.
- Ingredients:
- 1 (15-ounce) can chickpeas, rinsed and drained
- ¼ cup mayonnaise or vegan mayo
- 1 celery stalk, finely chopped
- ¼ red onion, finely chopped
- 1 tablespoon Dijon mustard
- Salt and black pepper to taste
- 4 slices of whole-grain bread
- Lettuce and tomato slices for serving
- Instructions:
- In a medium bowl, mash the chickpeas with a fork until they are flaky.
- Stir in the mayonnaise, celery, red onion, and Dijon mustard. Season with salt and pepper.
- Serve the chickpea salad on whole-grain bread with lettuce and tomato.
- Nutritional Highlight: Approximately 12-15 grams of fiber per sandwich.
3. Ultimate Black Bean Burgers
Forget store-bought veggie burgers. These homemade black bean burgers are flavorful, hold together well, and are packed with fiber and protein.
- Ingredients:
- 1 (15-ounce) can black beans, rinsed and patted dry
- ½ cup breadcrumbs (whole wheat if possible)
- 1 small onion, finely chopped
- 1 clove garlic, minced
- 1 teaspoon cumin
- ½ teaspoon chili powder
- 1 tablespoon olive oil
- 4 whole-wheat burger buns
- Toppings: Lettuce, tomato, onion, avocado
- Instructions:
- In a large bowl, mash the black beans until mostly smooth, but with some whole beans remaining for texture.
- Stir in the breadcrumbs, onion, garlic, cumin, and chili powder. Form the mixture into 4 patties.
- Heat the olive oil in a skillet over medium-high heat. Cook the patties for 4-5 minutes on each side, until browned and firm.
- Serve on whole-wheat buns with your favorite toppings.
- Nutritional Highlight: Approximately 14-16 grams of fiber per burger.
4. Roasted Vegetable & Quinoa Salad
A colorful and versatile salad that can be served warm or cold. Roasting the vegetables brings out their natural sweetness.
- Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 2 cups mixed vegetables, chopped (broccoli, bell peppers, zucchini)
- 1 tablespoon olive oil
- For the dressing: 2 tablespoons olive oil, 1 tablespoon lemon juice, salt, and pepper
- Instructions:
- Preheat oven to 400°F (200°C). Toss the chopped vegetables with 1 tablespoon of olive oil and roast for 20-25 minutes, until tender and slightly caramelized.
- Meanwhile, cook the quinoa with water or broth according to package directions.
- In a large bowl, combine the cooked quinoa and roasted vegetables.
- Whisk together the dressing ingredients and pour over the salad, tossing to combine.
- Nutritional Highlight: Approximately 12-14 grams of fiber per serving.
5. Stuffed Bell Peppers with Brown Rice & Beans
These stuffed peppers are a complete and satisfying meal in one neat package. They are as beautiful as they are delicious and nutritious.
- Ingredients:
- 2 large bell peppers, halved lengthwise and seeds removed
- 1 cup cooked brown rice
- 1 cup black beans, rinsed
- ½ cup corn (frozen or canned)
- ½ cup tomato sauce
- 1 teaspoon chili powder
- Optional: ¼ cup shredded cheese
- Instructions:
- Preheat oven to 375°F (190°C).
- In a bowl, mix together the cooked brown rice, black beans, corn, tomato sauce, and chili powder.
- Place the bell pepper halves in a baking dish and fill them with the rice and bean mixture.
- Top with cheese, if using. Add a splash of water to the bottom of the baking dish to prevent sticking.
- Bake for 25-30 minutes, until the peppers are tender.
- Nutritional Highlight: Approximately 15-17 grams of fiber per serving.
6. The Ultimate Fiber Buddha Bowl
A Buddha bowl is a one-bowl meal that consists of a base of grains, a variety of vegetables, a protein source, and a delicious dressing. This version is designed for maximum fiber.
- Ingredients:
- 1 cup cooked farro or barley
- 1 cup roasted chickpeas (toss with olive oil and spices, roast at 400°F for 20 mins)
- 1 cup steamed broccoli florets
- ½ cup shredded carrots
- ½ avocado, sliced
- Tahini Dressing: 2 tablespoons tahini, 1 tablespoon lemon juice, 2-3 tablespoons water, salt to taste.
- Instructions:
- Arrange the cooked farro or barley in the bottom of a large bowl.
- Top with roasted chickpeas, steamed broccoli, shredded carrots, and sliced avocado.
- Whisk the tahini dressing ingredients together until smooth and drizzle over the bowl.
- Nutritional Highlight: Approximately 20-25 grams of fiber per bowl.
7. White Bean & Tuna Salad
Adding white beans to a classic tuna salad not only boosts the fiber content but also adds a creamy texture and satisfying plant-based protein.
- Ingredients:
- 1 (5-ounce) can of tuna, drained
- 1 (15-ounce) can cannellini beans, rinsed and drained
- ¼ red onion, finely chopped
- 2 tablespoons chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Instructions:
- In a medium bowl, flake the tuna with a fork.
- Add the cannellini beans, red onion, and parsley.
- Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss gently to combine.
- Serve on its own, with whole-grain crackers, or in a lettuce wrap.
- Nutritional Highlight: Approximately 13-15 grams of fiber per serving.
8. Whole-Wheat Pasta Salad with Veggies
A refreshing and easy-to-make pasta salad that is perfect for meal prep. Using whole-wheat pasta significantly increases the fiber content.
- Ingredients:
- 2 cups cooked whole-wheat rotini or penne pasta
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ cup Kalamata olives, halved
- ¼ cup crumbled feta cheese
- Italian Vinaigrette: 3 tablespoons olive oil, 1.5 tablespoons red wine vinegar, ½ teaspoon dried oregano, salt, and pepper.
- Instructions:
- In a large bowl, combine the cooked pasta, cherry tomatoes, cucumber, and olives.
- In a small bowl, whisk together the vinaigrette ingredients.
- Pour the dressing over the pasta salad and toss to coat.
- Gently stir in the feta cheese before serving. This salad can be served chilled or at room temperature.
- Nutritional Highlight: Approximately 10-12 grams of fiber per serving.
9. Spicy Black Bean Soup
This soup is incredibly flavorful, with a smoky heat from chipotle peppers. It’s a simple, budget-friendly, and fiber-packed lunch.
- Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 (15-ounce) cans black beans, rinsed
- 4 cups vegetable broth
- 1 chipotle pepper in adobo sauce, minced (or more, to taste)
- 1 teaspoon cumin
- Toppings: Greek yogurt or sour cream, chopped cilantro, lime wedges
- Instructions:
- Heat oil in a pot over medium heat. Add onion and cook until soft.
- Add garlic and cook for 1 minute more.
- Add the black beans, vegetable broth, chipotle pepper, and cumin. Bring to a simmer.
- Use an immersion blender to partially blend the soup, leaving some texture. Or, transfer 2 cups of soup to a regular blender and blend until smooth, then return to the pot.
- Simmer for 10 more minutes. Serve hot with your favorite toppings.
- Nutritional Highlight: Approximately 16-18 grams of fiber per serving.
10. Collard Green Wraps with Hummus & Veggies
For a low-carb, high-fiber alternative to a traditional wrap, use sturdy collard green leaves. They provide a fresh, crisp bite and are packed with nutrients.
- Ingredients:
- 2 large collard green leaves
- ¼ cup hummus
- ½ cup shredded carrots
- ½ cucumber, cut into matchsticks
- ½ bell pepper, thinly sliced
- ¼ cup cooked quinoa or chickpeas (optional, for extra fiber and protein)
- Instructions:
- Wash the collard leaves and trim the thick stem at the bottom, making it easier to roll.
- Lay the leaves flat and spread a layer of hummus down the center of each.
- Top with shredded carrots, cucumber, bell pepper, and quinoa or chickpeas if using.
- Fold in the sides of the collard leaf and roll it up tightly like a burrito.
- Nutritional Highlight: Approximately 10-12 grams of fiber per wrap.
11. Farro Salad with Apples, Walnuts & Cranberries
Farro is an ancient grain with a satisfyingly chewy texture and nutty flavor. This salad combines it with sweet, crunchy, and tart elements for a delightful lunch.
- Ingredients:
- 1 cup cooked farro, cooled
- 1 apple, cored and diced
- ¼ cup toasted walnuts, chopped
- ¼ cup dried cranberries
- 2 tablespoons chopped fresh parsley
- Apple Cider Vinaigrette: 2 tablespoons olive oil, 1 tablespoon apple cider vinegar, ½ teaspoon Dijon mustard, salt, and pepper.
- Instructions:
- In a large bowl, combine the cooked farro, diced apple, walnuts, dried cranberries, and parsley.
- Whisk together the vinaigrette ingredients in a small bowl.
- Pour the dressing over the salad and toss to combine.
- Nutritional Highlight: Approximately 12-14 grams of fiber per serving.
12. Classic Split Pea Soup
An old-fashioned favorite for a reason, split pea soup is the ultimate comfort food and a fiber heavyweight. It’s thick, hearty, and deeply savory.
- Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 1 celery stalk, chopped
- 1 pound (about 2 ¼ cups) green split peas, rinsed
- 8 cups of water or vegetable broth
- 1 bay leaf
- Salt and pepper to taste
- Instructions:
- Heat olive oil in a large pot. Add onion, carrots, and celery and cook until softened.
- Add the rinsed split peas, water or broth, and the bay leaf. Bring to a boil.
- Reduce heat, cover, and simmer for 1 to 1.5 hours, stirring occasionally, until the peas are very tender and the soup has thickened.
- Remove the bay leaf and season with salt and pepper. If desired, use an immersion blender for a smoother consistency.
- Nutritional Highlight: Approximately 20-25 grams of fiber per serving.
