Healthy Recipes Nutrient-Focused Diets High-Fiber Recipes High-Fiber Lunch Recipes 24 15-Minute Lunches to Help You Poop By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Published on August 8, 2024 Close If you find yourself struggling to go No. 2, increasing your fiber intake might help. Luckily, we have plenty of quick and easy fiber-packed recipes to make that easier! These tasty lunches have at least 6 grams fiber per serving, which can support healthy digestion and regular bowel movements. They also take 15 minutes or less, so they’re great for any day of the week. Try our Avocado Toast with Burrata or Vegan Superfood Grain Bowls for a flavorful, fiber-rich meal. 01 of 24 Salmon-Stuffed Avocados Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal. View Recipe 02 of 24 Avocado Toast with Burrata Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a new and flavorful spin on a classic. View Recipe 03 of 24 Vegan Superfood Grain Bowls This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights. View Recipe 04 of 24 Quinoa Deli Salad This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day. View Recipe 05 of 24 Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad This simple lunch comes together in just 10 minutes, making it a great option for busy days. View Recipe 06 of 24 Tomato-&-Avocado Cheese Sandwich Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear. View Recipe 07 of 24 Pasta Salad with Vinaigrette Lunchbox Diana Chistruga Pasta salad is a great take-along lunch with tons of opportunity to make it your own. Want to make it vegetarian? Pack olives in place of salami. Don't love peppers? Try tomatoes instead! Be sure that you pack at least one container big enough to hold everything together once it's mixed (about 1½ cups). View Recipe 08 of 24 Buffalo Chicken Grain Bowl Get the flavors of spicy Buffalo chicken wings, without frying, in this nutritious couscous bowl loaded with protein and crisp veggies. View Recipe 09 of 24 Spinach-Avocado Smoothie This healthy green smoothie gets super creamy from the frozen banana and avocado. Make it ahead (up to 1 day) and store it in the fridge until you need a veggie boost. View Recipe 10 of 24 Loaded Black Bean Nacho Soup Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving. View Recipe 11 of 24 Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly. View Recipe 12 of 24 Mixed Greens with Lentils & Sliced Apple This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad. View Recipe 13 of 24 Strawberry-Pineapple Smoothie Blend almond milk, strawberry and pineapple for a smoothie that's so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture. View Recipe 14 of 24 Black Bean-Quinoa Bowl Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top. View Recipe 15 of 24 Spicy Slaw Bowls with Shrimp & Edamame The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon. View Recipe 16 of 24 Rice & Lentil Salad A simple dressing of sherry vinegar, Dijon mustard and paprika flavors this rice and lentil salad. It's a great way to use up leftovers. View Recipe 17 of 24 Chickpea & Quinoa Grain Bowl It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies! View Recipe 18 of 24 Chicken Avocado BLT Wrap Who doesn't love a BLT? In this Mexican-inspired version, we've added chicken and avocado and wrapped it in a tortilla, making it easy to eat. View Recipe 19 of 24 Teriyaki Tofu Rice Bowls With a handful of shortcut ingredients from your grocery store, including precooked rice packets and seasoned baked tofu, you can prepare several high-fiber, high-protein meals in about 15 minutes. View Recipe 20 of 24 Really Green Smoothie The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids. View Recipe 21 of 24 Cabbage, Tofu & Edamame Salad Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette. View Recipe 22 of 24 Chicken Caprese Sandwich Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely This chicken caprese sandwich has all the classic flavors of a caprese salad with an added boost of protein from grilled chicken. Using store-bought grilled chicken makes assembly quick and easy. This sandwich for one is made in a skillet, but would work equally well in a panini press if you have one on hand. View Recipe 23 of 24 Edamame & Veggie Rice Bowl The ingredients in this vegan grain bowl recipe can be prepped ahead for an easy lunch to pack for work. The tangy citrus dressing is a refreshing flavor with the sweet caramel of the roasted sheet-pan veggies. View Recipe 24 of 24 Falafel Tabbouleh Bowls with Tzatziki Meal-prepping a week's worth of lunches doesn't need to take hours in the kitchen. These Greek-inspired meal-prep bowls can be prepared in just 10 minutes and only require 4 ingredients—greens, falafel, tabbouleh and tzatziki. We love going to our local specialty grocery store for fast shortcut ingredients like these. The high-fiber falafel and tabbouleh will help to keep you feeling satisfied all afternoon. View Recipe Medically reviewed by Jessica Ball, M.S., RD Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Was this page helpful? Thanks for your feedback! Tell us why! Other Submit