Eating fiber-rich meals 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 fast and processed food options are low in fiber, making it difficult to get enough of this essential nutrient in your daily diet. If you want to consume more fiber every day, eating a fiber-rich breakfast may 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 around 8 to 12 grams per meal.
If you’re not sure how to add more fiber to your lunches, we’ve got you covered. We consulted registered dietitians to gather their best ideas for creating satisfying, fiber-rich breakfasts that will help you meet your daily goals and stay energized. Read on, and for more healthy eating tips, check out the 65 Best Healthy Recipes for Weight Loss. .
High-Fiber Lunch Ideas
Black Bean and Farro Burrito Bowl

Fiber: 14 grams
Ingredients:
- 1/2 cup cooked farro
- 1/2 cup black beans
- 1/2 chopped bell pepper
- 1/2 cup cherry tomatoes
- 1 cup spinach
- 1 tablespoon balsamic vinaigrette
For an easy lunch that will provide you with around 14 grams of fiber, Lisa Young, Ph.D., 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 added support. Peppers, tomatoes, spinach, and balsamic vinaigrette also add lots of flavor to this bowl.
Vegan “tuna” salad


Fiber: 16 grams
Ingredients:
- 1/2 cup drained chickpeas
- 1/4 avocado
- Juice of 1/4 lemon
- 1 teaspoon chopped fresh dill
- Pinch of salt
- 2 pieces of whole grain bread
A classic tuna salad sandwich is a great lunch choice, but if you want to mimic some textures and seasonings while making it plant-based and higher in fiber, Lauren Manaker, MS, RDN suggests turning your tuna salad into a chickpea salad sandwich.
“Mash all the ingredients except the bread, then serve between two slices of bread,” says Manaker. You’ll get a good dose of fiber from slices of chickpeas, avocado and whole-wheat bread.
Green Goddess Sandwich


Fiber: 9 grams
Ingredients:
- 2 slices of wholemeal bread
- 1/2 cup sprouts
- 1/2 sliced avocado
- 1/4 cucumber
- 1/2 cup spinach
- 1/2 lemon
- Mayo
- Greek yogurt
- Chives
Enjoy a refreshing and tasty green goddess sandwich while getting a boost of fiber. Prepare the vinaigrette by mixing chives, yogurt, mayonnaise and freshly squeezed lemon and spread it on two slices of whole grain bread. Slice your veggies and place them on your sandwich for a fiber-rich treat.
Hummus sun wrap


Fiber: 15 grams
Ingredients:
- 1 whole grain wrap
- 1 tablespoon of hummus
- 1/4 cooked sweet potato
- 1/4 orange, sliced
- 1/4 cup arugula
- 1/2 avocado
Manaker loves to make a “Hummus Sunshine Wrap” to increase his 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 provide a delicate balance of tangy and bitter flavors.
Spinach and chickpea salad


Fiber: 10 grams
Ingredients:
- 1/2 cup chickpeas
- 1 cup spinach
- 1/2 cucumbers
- 1/2 chopped bell pepper
- 1 tablespoon balsamic vinaigrette
Sometimes the best fiber-rich lunches are ones you can throw together in minutes, like this chickpea salad Young recommends. Just open a can of chickpeas, grab some spinach and chop some cucumbers and peppers and you’ve got yourself a tasty boost of fiber.
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 of vegetable broth
- 2 teaspoons of cumin
- 1 teaspoon of turmeric
- Salt and pepper to taste
- 2 tablespoons of olive oil
Want a high-fiber lunch that you can prepare and have leftovers for later? Manaker offers an easy lentil soup recipe, full of plant-based fiber and cozy flavors.
“In a large saucepan, 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 stock, cumin, turmeric, salt and pepper to the saucepan. Bring to a boil, then reduce the heat to low and simmer for 25 to 30 minutes, until the lentils are tender.”
Whole Grain Roasted Vegetable Wrap


Fiber: 10 grams
Ingredients:
- 1 whole grain wrap
- 1/2 cup assorted grilled vegetables (baby carrots, sliced peppers, zucchini)
- 2 tablespoons of hummus
You can get creative with this easy vegetable wrap, suggested by Young. Grab a whole grain wrap (or any other fiber-rich wrap) and fill it with hummus and your favorite grilled veggies, like carrots, peppers, or zucchini.
Kale, Chickpea, and Avocado Salad


Fiber: 17 grams
Ingredients:
- 1 cup kale
- 1/2 avocado
- 1/2 cup chickpeas
- Pomegranate seeds
- Dressing of your choice
Treat yourself to a savory/sweet salad with kale, avocado, roasted chickpeas, and pomegranate seeds, all of which are ingredients that contain useful amounts of fiber. Top with your choice of vinaigrette, but we love a lemon or balsamic vinaigrette for this salad.
Whole Grain Turkey Sandwich


Fiber: 9 grams
Ingredients:
- 2 slices of whole grain bread
- 3 ounces turkey
- 1/2 avocado
- 2 tablespoons of Dijon mustard
- 1/2 cup arugula
Are you 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 makes a great carb base for your favorite bowls. For a fiber-rich lunch, add quinoa, chickpeas, cucumber, onion, tomato and feta cheese.
Black Bean Quesadilla


Fiber: 19 grams
Ingredients:
- ½ cup black beans
- 1 whole grain tortilla
- Grated cheddar
- 1/2 avocado
When you combine black beans, avocado, cheese, and a whole-grain tortilla, you get a hearty lunch filled with fiber, protein, and healthy fats. And for even more protein, you can add chicken or steak.
#HighFiber #Lunches #Full