If you want to increase your fiber intake, these lunch recipes are worth adding to your menu. Each delicious dish contains at least 6 grams of fiber per serving, which provides health benefits such as improving gut health and supporting healthy digestion. Plus, with at least 4-star reviews, you can expect these recipes to be as delicious as they are nutritious. Try options like Chicken Caesar Salad or Buffalo Cauliflower Grain Bowl for a satisfying midday meal.
sheet pan roasted butternut squash soup
Photographer: Robbie Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsay Lauer
By roasting the vegetables in the oven and then blending them, the flavor of the vegetables becomes even deeper, creating a rich and flavorful soup. We love the sweet, nutty flavor of butternut squash, but any winter squash with a similar texture will work well.
chicken caesar salad
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This timeless chicken Caesar salad comes with a tangy dressing made with Greek yogurt. Our dressing calls for anchovy paste, which adds the flavorful flavor that Caesar salads are known for.
High protein tuna and chickpea salad sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This tangy tuna sandwich has even more protein from chickpeas. Adding some of the chickpeas to the tuna adds texture and helps the filling hold together. The combination of garlic and Sriracha adds a fun kick.
buffalo cauliflower grain bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsay Lower
This Buffalo Cauliflower Grain Bowl is a delicious and healthy alternative to traditional buffalo wings, packed with gut-healthy fiber and plant-based protein.
eat rainbow vegetable soup
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Shel Royster
This vibrant and healthy soup recipe will support your health. It’s packed with a variety of colorful vegetables, including tomatoes, which contain lycopene, a phytochemical that may reduce inflammation.
Lemon chicken and kale brown rice bowl
In this hearty grain bowl, time-saving ingredients like microwaveable brown rice and pre-cooked guacamole pair well with lemony chicken and hearty kale.
Brie and jam wrap made with 3 ingredients
Photographer: Rachel Malek, Food Stylist: Holly Driesman, Prop Stylist: Gabriel Greco
Prepare your favorite flavored jam and pair it with melted brie cheese on whole wheat tortillas for a sweet and savory lunch.
Anti-inflammatory strawberry and passion fruit green smoothie
Photographer: Stacey K. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling
This anti-inflammatory smoothie derives its bright, tropical flavor from frozen passion fruit pieces, available in the frozen fruit section of well-stocked supermarkets and natural food stores. If you can’t find passion fruit, substitute frozen pineapple.
kale and chickpea grain bowl
This veggie-filled bowl is packed with crunch and color thanks to crunchy carrots and chickpeas, fresh kale, and a bright avocado dressing.
Salsa topped avocado toast
Photography: Carson Downing, Food Stylist: Holly Driesman, Props Stylist: Gabe Greco
Turn leftovers from taco night into avocado toast topped with this easy salsa for a quick snack, or top with eggs and use as a starting point for breakfast. Instead of fresh avocado, mashed avocado or single-serve packages of guacamole work well.
Anti-inflammatory beet and avocado wrap
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shel Royster
Rich in fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Pair it with beets, which contain inflammation-fighting phytochemicals, and you’ve got a lunch that packs a healthy punch. A mixture of tahini and lemon adds brightness and nutty flavor to the wrap.
Spicy chili oil noodles with zucchini and carrots
Photographer: Rachel Malek, Food Stylist: Lauren McAnelli, Prop Stylist: Gabriel Greco
Making your own chili oil takes more effort than using store-bought, but it’s worth it for the fresh flavor of this dish. The goal here is to infuse the oil with a large amount of aromatics, such as bay leaves, star anise, peppercorns, and chili flakes, to create a spicy base for the sauce. Spiralized zucchini and carrots add texture, color, and nutrition to the dish.
Grain bowl with anti-inflammatory vegetables
The farro provides a satisfying bite, and the shaved raw vegetables soften slightly in the vinaigrette, making them perfectly tender and crunchy.
Brussels sprouts caesar salad
Jake Stanquist
The roasted flavor of the Brussels sprouts pairs perfectly with the Worcestershire sauce and Parmesan dressing to create the flavorful flavor that Caesar salads are known for.
20 minute white bean soup
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
This fiber-rich soup is an easy and healthy dish to make when you’re pressed for time. Prep is kept to a minimum by using frozen sweet potatoes and collard greens, but it’s finished with a little heavy cream for richness and richness.
Spicy white bean and spinach salad
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shel Royster
In this light and refreshing salad, white beans are seasoned with ras el hanout, a Moroccan spice blend featuring cinnamon, cumin, turmeric, ginger, cardamom, black pepper and red chili pepper.
Anti-inflammatory cherry, beet, and kale smoothie
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
Kale, cherries, and beets team up in this powerful anti-inflammatory smoothie. These three fruits and vegetables contain unique anti-inflammatory compounds that may protect against diseases associated with chronic inflammation, such as cancer, heart disease, arthritis, and diabetes.
Farro bowl with grilled vegetables and black beans
These bowls have all the hearty goodness of a black bean and veggie burrito, minus the tortillas. Nutty, crunchy farro replaces the rice, and the vegetables are grilled with a tangy lime vinaigrette.
green goddess rap
Soft, silky green goddess dressing blends with crunchy fresh cucumbers and tender vegetables in this easy wrap. If you prefer, you can also remove the wrap and enjoy the contents as a salad.
Spinach salad with quinoa, chicken, and fresh berries
This flavorful salad is packed with tender rotisserie chicken, juicy berries, and hearty quinoa for a hearty and satisfying lunch.
