Reviewed by Dietitian Jessica Ball, M.S., RD
These high-fiber lunches are satisfying options to add to your midday routine. Each recipe is low in calories and provides plenty of protein and/or fiber, two nutrients that can help you feel full for longer while supporting healthy digestion. Plus, ingredients like whole grains, legumes, fruits and vegetables add a variety of nutrients to every meal. Whether you’re in the mood for a hearty salad, grain bowl or wrap, these lunches can help support your weight-loss goals as part of a balanced eating pattern. Try recipes like our Crunchy Cabbage & Black Bean Salad and Roasted Red Pepper, Chickpea & Orzo Soup for a filling and flavorful lunch.
01 of 19
Crunchy Cabbage & Black Bean Salad Is a Quick High-Fiber Lunch
This crunchy cabbage–black bean salad is satisfying enough for lunch or a light dinner. A bright orange-cumin vinaigrette softens the cabbage just enough while keeping every bite crisp and fresh, and creamy avocado adds the perfect finishing touch.
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02 of 19
Roasted Red Pepper, Chickpea & Orzo Soup Is Packed with Fiber
This silky roasted red pepper soup is designed with convenience in mind. Freeze the soup base ahead of time, then reheat and finish each bowl with cooked orzo, crumbled feta, fresh herbs and a drizzle of olive oil for a meal that tastes just-made.
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03 of 19
High-Fiber Cucumber, Corn & White Bean Salad
This colorful chopped salad is packed with crisp vegetables, creamy white beans and a bright herb vinaigrette that comes together in minutes. Serve it as a light lunch or pair it with grilled chicken, fish or burgers for an easy weeknight meal.
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04 of 19
Chickpea-Cucumber Sandwich
Make this vegetarian sandwich whenever you need a quick and satisfying lunch. Chickpeas add plant-based protein and fiber, while strained yogurt adds calcium. Be sure to leave some chickpeas whole for the best texture.
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05 of 19
Chicken, Cucumber & Hummus Wrap
This fresh and satisfying chicken hummus wrap features crunchy cucumber and carrots for an easy, protein-packed lunch. A quick lemon-dill yogurt mixture adds bright flavor and ties everything together.
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06 of 19
Bang Bang Chickpea Salad
This creamy bang bang chickpea salad is inspired by the sweet-spicy flavors of the popular restaurant sauce. Crisp cucumbers, bell pepper and carrots add crunch, while chickpeas make it hearty enough for a quick lunch or light dinner.
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07 of 19
Orzo Salad with Broccoli & Chickpeas
This bright, veggie-packed orzo salad comes together in just 30 minutes, making it a great option for meal prep, picnics or easy lunches. Briny capers, fresh lemon and parsley add plenty of flavor to every bite.
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08 of 19
Loaded Bean & Broccoli Salad
This broccoli-bean salad combines crisp broccoli, creamy cannellini beans and sharp Cheddar with a tangy yogurt-mayo dressing for a satisfying lunch or dinner. Crispy bacon and fresh dill add bold flavor, while scallions bring a bright finish to every bite.
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09 of 19
Stuffed Potato with Chicken
This stuffed potato turns a simple baked potato into a satisfying meal with minimal effort. Rotisserie chicken adds protein, while salsa, creamy avocado and tangy Greek-style yogurt provide fresh toppings that make every bite delicious.
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10 of 19
Creamy Cucumber-Tomato Salad with Feta & Chickpeas
This high-protein cucumber-tomato salad gets a creamy upgrade with a blended cottage cheese dressing. Fresh herbs, lemon and garlic add bright, savory flavor, while chickpeas and feta boost the protein to make it more satisfying than a typical side. It’s a refreshing, no-cook dish that pairs well with a variety of mains.
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11 of 19
Chickpea, Cabbage & Cucumber Salad
This easy salad comes together quickly for lunch or dinner. From crisp cucumbers to crunchy cabbage, it’s super fresh with tons of textural contrast. Tomatoes add a pop of sweetness and acidity. If you don’t have chickpeas on hand, white beans make an excellent swap.
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12 of 19
No-Cook White Bean & Avocado Bowls
This no-cook bean and avocado bowl comes together in just 10 minutes, making it a great option for a quick lunch or light dinner. It’s an easy, satisfying way to enjoy a plant-forward meal with minimal prep.
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13 of 19
French Lentil Salad
This hearty French lentil salad is packed with fresh vegetables and tossed in a bright lemon-Dijon dressing. French green lentils hold their shape well, making them ideal for salads, while herbs add freshness and depth of flavor. It’s a satisfying make-ahead option for lunches or light dinners.
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14 of 19
High-Protein Veggie Salad
This colorful, protein-packed salad combines black beans, fresh vegetables and a zesty lime dressing for a quick, satisfying meal. With fiber-rich beans, leafy greens and healthy fats from avocado oil, it delivers bold, fresh flavor in every bite.
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15 of 19
3-Ingredient Bean Salad
This easy three-ingredient bean salad makes a satisfying plant-based lunch with minimal prep. Creamy great northern beans are tossed with tangy pickled red onions and fresh parsley for a bright, flavorful dish that comes together in just 10 minutes. Enjoy it on its own, spooned over greens or paired with crusty whole-grain bread.
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16 of 19
Cucumber-Spinach Wrap
This fresh and creamy cucumber-spinach wrap comes together in minutes. A quick yogurt spread, brightened with lemon and dill, acts like a shortcut tzatziki, while crisp cucumber, buttery avocado and a sprinkle of za’atar add cool crunch and herby depth.
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17 of 19
Chickpea, Beet & Cucumber Salad
In this colorful salad, earthy beets and hearty chickpeas are tossed with crisp cucumber, tender greens and nutty farro for a vibrant mix of texture and flavor in every bite. Enjoy it as a light vegetarian lunch or serve alongside grilled chicken or fish for an easy, make-ahead side.
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18 of 19
Tuna & Veggie Grain Bowl
This vibrant grain bowl combines nutty farro, roasted root vegetables and canned tuna for a balanced meal that’s both hearty and fresh. Roasting the beets, carrots and parsnips brings out their natural sweetness, while a quick lemony yogurt sauce adds brightness and creaminess.
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19 of 19
Chopped Italian Chickpea Salad
This chopped Italian-inspired salad combines crisp lettuce, creamy chickpeas, juicy tomatoes and sharp provolone in a zesty red-wine vinaigrette. It’s hearty enough to stand on its own for lunch yet versatile enough to serve alongside grilled chicken or fish.
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