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    • What Happens to Your Body When You Eat Avocado Every Day

      What Happens to Your Body When You Eat Avocado Every Day

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    • 7-Day No-Sugar High-Protein Meal Plan

      7-Day No-Sugar High-Protein Meal Plan

      Skip the added sugar and bump up the protein to keep yourself full on this 7-day meal plan. Read More
    • 20 Low-Carb, High-Protein Dinners Ready in 3 Steps or Less

       If you're looking for low-carb, high-protein dinners that don't require cooking for hours, these recipes got you covered. These dinner options are ready to serve in 3 steps or less so you can meet your nutrition goals easily. Each recipe l meets our nutrition parameters, with less than 14 grams of carbs and more than 15 grams of protein, without wasting on flavor. Recipes like 20-Minute Chicken Cutlets with Creamy Pesto Sauce and Cheesy Ground Beef Cauliflower Casserole are delicious options for you to get a healthy meal on your table in no time.  Read More
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  5. High-Fiber Lunch Recipes
  6. High-Fiber High-Protein Lunch Ideas for Work

High-Fiber High-Protein Lunch Ideas for Work

Victoria Seaver
Victoria Seaver, M.S., RD August 27, 2019
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Fiber and protein are two nutrients that help fill you up. Pack some high-fiber high-protein ingredients in your lunch for work to keep you satisfied all afternoon.

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Chickpea & Quinoa Buddha Bowl

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It seems Buddha 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!

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Green Salad with Pita Bread & Hummus

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Elevate hummus and pita by piling your plate high with cucumbers, carrots and mixed greens! Just a drizzle of balsamic vinegar and extra-virgin olive oil is all it takes to dress it up.

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Mediterranean Bento Lunch

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Travel to the Mediterranean over your lunch break with this healthy bento box idea that combines Greek salad, hummus, pita and more for a satisfying work lunch.

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Sichuan Ramen Cup of Noodles with Cabbage & Tofu

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The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet.

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Rice & Bean Freezer Burritos

Rice & Bean Freezer Burritos
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Save money and sodium when you make a batch of homemade frozen burritos. Mashing the beans and mixing them with tomatoes, cheese and jalapeños before filling the healthy burritos means you get all the ingredients in each bite. Serve with your favorite toppings--we like sour cream, salsa and hot sauce.

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Green Salad with Edamame & Beets

green salad with edamame and beets
Credit: Katie Webster
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This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you're not a fan of cilantro, mix in freshly chopped basil or dill instead.

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Classic Cobb Mason Jar Salad

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Pack classic Cobb salad "upside down" in a mason jar for a healthy lunch that won't get soggy while sitting in the fridge all morning. Or pack it up the night before for an easy grab-and-go lunch in the morning.

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Green Goddess Salad with Chickpeas

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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.

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Chicken Salad-Stuffed Avocados

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Looking for a clean, packable lunch for work? This healthy homemade chicken salad served inside an avocado instead of with bread is just the ticket. Plus, this recipe makes enough for ready-made lunches for the week! If you have leftover cooked chicken on hand, skip Step 1 and use about 2 1/2 cups shredded chicken in Step 2.

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Chicken & Apple Kale Wraps

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Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap.

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Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas

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This fragrant turmeric rice bowl topped with leftover spiced roasted root vegetables and chickpeas is inspired by flavors from India for an easy, vegetarian dinner.

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Black Bean-Quinoa Buddha Bowl

Black Bean-Quinoa Bowl
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Treat your Buddha bowl to a vacation south of the border! This black bean and quinoa Buddha bowl has the usual hallmarks of a taco salad, minus the greasy fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

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Greek Salad with Edamame

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Edamame adds protein to the classic Greek salad: romaine, tomatoes, cucumber, feta and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za'atar.

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West Coast Avocado Toast

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Hummus, sprouts and avocado top sprouted whole-wheat bread in this healthy vegan lunch idea. Look for sprouted bread in the freezer section of your grocery store.

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Spring Roll Salad

Spring Roll Salad
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All the tastes, color and fun of a spring roll without all the work! This healthy salad recipe is bursting with the colors of rainbow from generous amounts of fresh vegetables, shrimp and whole grains all topped with a peanut dressing for the ultimate satisfying salad.

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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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Kale Turkey Wraps

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Using kale leaves instead of bread to wrap your filling makes this healthy turkey lunch recipe low-calorie. If you can't find lacinato, also known as Tuscan kale, try cabbage for your wrap.

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Chipotle Chicken Quinoa Burrito Bowl

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This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.

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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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Green Goddess Salad with Chicken

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In this cucumber, tomato, Swiss and chicken salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. Any extra dressing is delicious served over grilled chicken or flaky white fish, such as cod or flounder.

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Hoisin-Sesame Salad with Baked Tofu

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This Asian-inspired salad is made satisfying with savory baked tofu; carrots and snap peas add crunch. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.

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Chicken Club Wraps

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Whole-wheat tortillas provide a tasty twist in this quick grilled chicken breast recipe that combines all the elements of a classic club sandwich into a wrap. Serve with extra napkins.

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Mediterranean Tuna Antipasto Salad

Mediterranean Tuna Antipasto Salad for Two
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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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The EatingWell Cobb Salad

Cobb Salad
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This Cobb salad is true to the original with all the good stuff--chicken, eggs, bacon, avocado and a tangy dressing. But we cut the saturated fat in half and doubled the amount of healthy monounsaturated fat. We've left the blue cheese optional, but the salad is so nutritious you might just want to go ahead and indulge yourself with a little bit anyway.

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Tijuana Torta

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A Mexican-style torta is just like a burrito, except the "wrapper" is a hollowed-out roll instead of a tortilla. Here it's filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice.

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Bean & Veggie Taco Bowl

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Simple brown rice and black beans serve as the backdrop for sautéed veggies and taco toppings!

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Tomato-&-Avocado Cheese Sandwich

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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.

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Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing
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Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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Chile-Lime Veggie Noodles

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We love the bright flavor that lime and chile-garlic sauce give to this quick and easy veggie-and-noodle stir-fry. Multicolored peppers make this recipe festive, while the addition of eggs makes it a satisfying vegetarian supper.

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Green Goddess Salad

Green Goddess Salad
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This gorgeous salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade green goddess dressing. The dressing is beautifully green and creamy with avocado (loaded with good-for-you fats) and fresh herbs. Buttermilk and a dash of rice vinegar add tang.

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Toaster-Oven Tostadas

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Would you believe us if we said you can have restaurant-style tostadas at home in just 15 minutes? It's no problem! Simply layer black beans and Cheddar onto corn tortillas and toast in the toaster oven.

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By Victoria Seaver, M.S., RD

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    1 of 31 Chickpea & Quinoa Buddha Bowl
    2 of 31 Green Salad with Pita Bread & Hummus
    3 of 31 Mediterranean Bento Lunch
    4 of 31 Sichuan Ramen Cup of Noodles with Cabbage & Tofu
    5 of 31 Rice & Bean Freezer Burritos
    6 of 31 Green Salad with Edamame & Beets
    7 of 31 Classic Cobb Mason Jar Salad
    8 of 31 Green Goddess Salad with Chickpeas
    9 of 31 Chicken Salad-Stuffed Avocados
    10 of 31 Chicken & Apple Kale Wraps
    11 of 31 Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas
    12 of 31 Black Bean-Quinoa Buddha Bowl
    13 of 31 Greek Salad with Edamame
    14 of 31 West Coast Avocado Toast
    15 of 31 Spring Roll Salad
    16 of 31 Spicy Ramen Cup of Noodles
    17 of 31 Kale Turkey Wraps
    18 of 31 Chipotle Chicken Quinoa Burrito Bowl
    19 of 31 Avocado & Shrimp Chopped Salad
    20 of 31 Green Goddess Salad with Chicken
    21 of 31 Hoisin-Sesame Salad with Baked Tofu
    22 of 31 Chicken Club Wraps
    23 of 31 Mediterranean Tuna Antipasto Salad
    24 of 31 The EatingWell Cobb Salad
    25 of 31 Tijuana Torta
    26 of 31 Bean & Veggie Taco Bowl
    27 of 31 Tomato-&-Avocado Cheese Sandwich
    28 of 31 Stuffed Sweet Potato with Hummus Dressing
    29 of 31 Chile-Lime Veggie Noodles
    30 of 31 Green Goddess Salad
    31 of 31 Toaster-Oven Tostadas

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    High-Fiber High-Protein Lunch Ideas for Work
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