Healthy Recipes Nutrient-Focused Diets High-Fiber Recipes High-Fiber Lunch Recipes 18 Healthy Lunch Recipes 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 June 24, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian 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 Close Photo: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn Struggling to go number two? These lunches might be the solution to help loosen things up! Constipation is more common than you’d think, for a variety of reasons. And one of the top factors is fiber intake, since 95% of Americans don’t meet recommendations for daily fiber intake. Luckily, these lunch recipes are all fiber-rich with at least 6 grams per serving and contain hydrating ingredients like tomatoes, legumes and cucumbers. This can support regular bowel movements to help you get back to feeling your best. Options like our Veggie & Hummus Sandwich and Crispy Chickpea Grain Bowl with Lemon Vinaigrette are nourishing and delicious ways to get things moving. 01 of 18 Veggie & Hummus Sandwich Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood. View Recipe 02 of 18 Chickpea Salad Sandwich Photography / Caitlin Bensel, Food Styling / Ruth Blackburn This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch. View Recipe 03 of 18 Crispy Chickpea Grain Bowl with Lemon Vinaigrette Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches. View Recipe 04 of 18 Loaded Cucumber & Avocado Sandwich Jacob Fox This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color. View Recipe 05 of 18 Green Goddess Sandwich Victor Protasio This green goddess sandwich is fresh and satisfying. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add some crunchiness, and the seasoned avocado brings in the creaminess. View Recipe 06 of 18 Chicken, Avocado & Quinoa Bowls with Herb Dressing Arrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal-prep lunches for days. View Recipe 07 of 18 Bell Pepper & Feta Chickpea Salad Photographer: Rachel Marek, Food stylist: Lauren McAnelly This easy no-cook chickpea salad comes together quickly, making it the perfect choice on busy days. Red-wine vinegar brightens the dish, while feta adds a tangy, slightly salty flavor. View Recipe 08 of 18 Meal-Prep Roasted Vegetable Bowls with Pesto Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches for several days – just grab a container on your way out the door in the morning. View Recipe 09 of 18 Black Bean Tacos Mixing mashed canned beans with whole beans and seasonings makes an incredibly simple taco filling from your pantry. Top these speedy 5-ingredient tacos with lettuce, tomato and salsa or any of your favorite taco toppings. View Recipe 10 of 18 Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long. View Recipe 11 of 18 Roasted Veggie & Tofu Brown Rice Bowl A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce. View Recipe 12 of 18 Green Goddess Salad with Chickpeas In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables. View Recipe 13 of 18 Chicken & Spinach Salad with Creamy Feta Dressing Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley The creamy feta dressing steals the show in this protein and fiber-rich salad that makes a perfect lunch. While you can buy feta cheese already crumbled, we like crumbling our own fresh from the block for this salad. View Recipe 14 of 18 Ceviche-Stuffed Avocados Rather than serving this easy mock shrimp ceviche with chips or tortillas, cut some carbs and pile the citrusy seafood in fresh avocado bowls for a fun and healthy presentation. View Recipe 15 of 18 Quinoa Avocado Salad with Buttermilk Dressing Persimmons add sweetness to this healthy avocado salad. Crispy fried quinoa adds unexpected crunch, putting the salad over the top in the best way. View Recipe 16 of 18 Falafel Salad with Lemon-Tahini Dressing This salad contains crispy pan-seared falafel and a ton of colorful veggies for a satisfying and healthy meal. Be sure to use dried, instead of canned, chickpeas in this healthy recipe—canned chickpeas add too much moisture. View Recipe 17 of 18 Kale & Avocado Salad with Blueberries & Edamame Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese. View Recipe 18 of 18 Spinach-Mushroom Frittata with Avocado Salad Frittatas are like omelets, only easier--and they taste great hot, warm or cold. This vegetable-packed version is spiked with flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for lunch! 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