High-Fiber Lunch Ideas for Work

August 27, 2019
It’s no fun to end up hungry an hour after you eat lunch. The solution: eat more fiber. Fiber helps keep you full and can even help you lose weight and reduce your risk of diabetes and heart disease. We’ve gathered some of our favorite high-fiber lunch recipes loaded with veggies and whole grains, to help keep you satisfied through the rest of your day. Be prepared for envious coworkers.
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Smoked Turkey & Farro Salad

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This whole-grain farro salad recipe is studded with lean turkey, plenty of crunchy bell pepper, celery, smoked cheese and avocado--a perfect summer salad recipe to serve on a hot summer night. Look for farro--a quick-cooking high-fiber whole grain--in the bulk section or near other grains in natural-foods stores. Or skip Step 1 and add cooked barley as a substitute for the farro in Step 2. Serve with baby spinach salad with toasted almonds and creamy garlic dressing.

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Super-Green Edamame Salad

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Avocado, fresh chives and spinach are blended right into the creamy, bright-green dressing in this healthy edamame salad recipe. Pink beans are popular in the Caribbean, but you can substitute pinto beans or light red kidney beans if you can't find them.

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Creamy Avocado & White Bean Wrap

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White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Wrap these up to take as a healthy and portable lunch for work.

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Vegetarian Taco Salad

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Nobody will miss the meat in this colorful, zesty vegetarian taco salad. The rice and bean mixture can be made ahead and the salad quickly assembled at mealtime. Recipe by Nancy Baggett for EatingWell.

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Cherry-Almond Farro Salad

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Tossed with a minty vinaigrette, this healthy farro and cherry salad recipe can be served as a light lunch or as a side dish along with grilled chicken, duck or pork. Look for farro--a high-fiber whole grain that is an ancestor of modern wheat--with other whole grains in well-stocked supermarkets and natural-foods stores.

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Stuffed Avocados

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Pimientos and a touch of cayenne enrich a light creamy dressing for a luxurious but healthful seafood salad. Stuff avocado halves with it for a sensational lunch or light supper.

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Grilled Eggplant & Portobello Sandwich

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Looking for a vegetarian option for your next cookout? This grilled eggplant and portobello sandwich is our answer. For extra flavor, we top it with slices of garden-fresh tomato and spicy arugula. Serve with a mixed green salad.

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Edamame & Chicken Greek Salad

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This healthy dinner salad recipe with cucumber, feta, basil and olives has edamame added for extra protein. Serve with toasted pita brushed with olive oil and sprinkled with oregano.

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Spicy Ramen Cup of Noodles

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Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.

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Avocado & Shrimp Chopped Salad

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The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty match for the creamy cilantro dressing.

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Rainbow Veggie Spring Roll Bowl

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With tons of colorful vegetables, sesame rice noodles and a healthy peanut sauce, this noodle bowl is a hit with adults and kids alike. Assemble the bowls before serving or let everyone make their own. Serve with Sriracha hot sauce, if desired.

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Tuscan-Style Tuna Salad

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This streamlined version of a northern Italian idea is perfect for a summer evening: no-fuss, no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for several days. If you do, use it as a wrap filling for the next day's lunch.

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Avocado, Tomato & Chicken Sandwich

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In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

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Apple, Fig & Brussels Sprouts Salad

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Salad dressing made from sweet and mellow white balsamic vinegar balances out the assertive greens and Brussels sprouts in this healthy winter salad. If you have one handy, a small mandoline makes it easy to slice the Brussels and apple. To make it a dinner salad, top with shrimp or chicken.

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Mediterranean Tuna Antipasto Salad

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Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.

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