10+ Delicious High Fiber Lunches Perfect for Meal Prep

For optimal health and weight management, a well-balanced meal should consist of both protein and fiber. Now, protein gets most of the spotlight, but fiber is just as important – and a lot harder to get enough of! These 12 simple meal prep ideas make it way easier to sneak more fiber into your day.

A close-up of a taco salad with sliced avocados, cheddar cheese, black beans and lettuce in a glass bowl.

I took two game-changing health strategies and combined them in this post: easy meal prep lunches and increasing fiber intake. Plus, I include simple tips to customize each meal prep idea to increase the protein content so you’re full and satisfied until dinner.

If you loved these meal prep ideas, this is a follow-up to my popular post 12 Dinner Ideas That Make Hitting Your Fiber Goals Easy.

Reasons to Try These Recipes

Taking the time to meal prep a healthy lunch sets your up for success all week long. There will be no need to grab a quick, convenient option or scramble for something to eat at lunch. You will save time, stress less, potentially save money and stay on track with your nutrition goals.
Most people are not consuming enough fiber, even after randomized controlled studies have highlighted numerous health benefits time and time again. Fiber helps keep you full longer, supports healthy digestion and a more diverse gut, stabilizes blood sugars, and even helps lower cholesterol. Plus, meals that are high in fiber are just naturally more satisfying, so you’ll actually feel good after eating instead of hungry an hour later. Studies have even found a correlation between a high fiber diet and a lower caloric intake.
So, by meal prepping high-fiber lunches, you’re not just making your weekdays easier but reaching a higher fiber intake and prioritizing your overall health! If it leads to weight management in the long run, even better.

Meal Prep Ideas

Here are 12 delicious meal prep ideas that would make great lunches for work – some which require no reheating. I’ve included some customizable tips if you are looking to increase the protein content as well.

These meal prep ideas can stay fresh in the fridge for 3-4 days from when they were prepped to prevent foodborne illness.

1. Dense Bean Salad

An Italian dense bean salad in a large white bowl next to an Asian-inspired dense bean salad in an oval white bowl on a counter.

A dense bean salad is what I like to call a perfectly well-balanced meal. It’s high in protein, fiber and even healthy fats from the olive oil based dressing.

They are nutrient-dense due to the variety of fresh vegetables and packed with fiber from the beans. Essentially, it’s a lot of beans, a lean protein source, and fresh vegetables with a light vinaigrette.

Somehow, these salads taste even better the next day or two. I’ve included 3 different recipe ideas: a Mexican-style, Asian, and Italian dense bean salad. They’re really easy to customize with different flavors and textures.

Meal Prep Tips

Follow my tips to reduce bloating and gas if beans typically lead to digestive upset.

Add vegetables that spoil, like avocado, on the day of consumption.

Add chicken, sliced deli meat, hard-boiled eggs, edamame, ground beef, nutritional yeast, nuts, high fiber pasta, and more (see my infographic) to make a dense bean salad high in protein.

I list a variety of different dressings in my dense bean salad guide – adding a couple tablespoons of nutritional yeast can add a creamy, cheese flavor and some extra fiber.

2. Black Bean and Brown Rice Meal Prep Bowls (Haute & Healthy Living)

A black bean meal prep bowl with lettuce, jalapenos, veggies and avocado creme on a table.

A simple meal prep bowl featuring black beans, brown rice, fresh vegetables like romaine lettuce and a drizzle of avocado creme sauce. Each bowl has 14 grams of fiber.

This is a vegetarian bowl as is with only 14 grams of protein. To increase the protein content, add some extra beans of tofu. Or, chicken or salmon if you aren’t following a plant-based diet.

3. Pasta Salad with Nutritional Yeast

A large bowl of pasta salad with broccoli and a creamy hummus dressing with nutritional yeast on a table next to a wooden spoon.

Nutritional yeast is an underrated ingredient that can be beneficial to not only vegans. Two tablespoons of nutritional yeast powder has about 3.5 grams of fiber. This pasta salad is veggie-packed and made with a hummus dressing plus nutritional yeast for a cheesy-like flavor.

Then, I would recommend selecting a higher fiber pasta – like Banza, Barilla Plus Red Lentil Noodles or Barilla Protein Plus. The combination of the pasta choice + nutritional yeast + hummus dressing + vegetables makes this a high fiber meal with over 6 grams per serving.

This recipe is vegan, gluten-free as is but you could easily add some chickpeas, chicken, sliced turkey, or whatever protein source you prefer in your pasta salad!

4. Chia Bowl

A high protein and fiber chia breakfast bowl topped with fruit, chopped pecans and honey on a wooden cutting board.

This well-balanced chia bowl is super easy to prep and doesn’t necessarily have to be for breakfast. The actual prep time takes just 5 minutes, even if the recipe is doubled (4 servings). Then, the chia + yogurt mixture thickens overnight. I love to top it with thawed frozen fruit, chopped nuts, and a drizzle of honey.

I love this recipe because it’s so easy, thick, creamy, decadent and delicious. Each serving has about 22 grams of protein and 15 grams of fiber. Vanilla protein powder can be whisked into it to increase the protein content.

Tips for a Well-Balanced Chia Bowl

Select a higher protein yogurt, like Oikos or Chobani, with probiotic strains listed on the label. For a dairy-free option, select a higher protein plant-based yogurt like Kite Hill.
Top your bowl with frozen berries and the juices will add more flavor when thawed. Pro-tip: raspberries have the most fiber with 8 grams per 1 cup!
Chopped walnuts or pecans add some crunch and healthy fats.

5. Chickpea Couscous Salad (Sunglow Kitchen)

A bowl of fresh vegetables, chickpeas, olives, and couscous with someone pouring the refreshing vinaigrette on top on a table.

A fresh and exciting couscous salad with a colorful array of vegetables, hearty chickpeas, feta cheese, and a simple yet flavorful oil and vinegar dressing. Each serving has 9 grams of fiber! Adding a little bit of extra protein from chicken, salmon, turkey, or hemp hearts isn’t a bad idea either.

Combine everything together and store in meal prep containers for up to 4 days in the fridge.

6. High Protein and Fiber Lunchables

4 high protein and fiber adult lunchables on a kitchen counter.

Being aware of higher fiber foods makes putting together an easy adult lunchable with at least 20 grams of protein and 6+ grams of fiber pretty realistic. I have create 4 different lunchables with 15+ customizations. Below is an example of one.

6 cracker cut salami slices (120 calories, 6g protein)
Baby Bel Cheese (60 calories, 4g protein)
6 100% Whole Grain Triscuit Crackers (120 calories, 3g fiber, 3g protein)
Raw veggies (about 2-3g fiber)
1/2 cup plain Greek yogurt + Everything But the Bagel Seasoning + garlic powder (90 calories, 15g protein)

So, the above lunchable has about 6 grams of fiber. A 1/2 cup serving of raspberries could increase the fiber content to 10 grams. Or, check out the other options to create a high fiber lunchable.

7. Grilled Chicken with Green Goddess Dressing (The Oregon Dietitian)

A fully assembled grilled chicken salad bowl with green goddess dressing on a table.

A filling, nutrient-packed salad with crunchy romaine, juicy tomatoes, red onion, crisp cucumbers, and green goddess salad dressing! Each serving has 42 grams of protein and 11 grams of fiber to keep you full for hours.

For meal prep, store the salad separately from the dressing and toss immediately before serving. Add a few slices of avocado prior to eating as well for a fiber boost!

8. Slow Cooker Chickpea and Sausage Stew (Kailyn’s Kitchen)

Two bowls of Italian sausage and chickpea stew on a table next to spoons.

A cozy, comforting stew that’s perfect for the cooler weather months featuring Italian sausage, chickpeas, tomatoes, red bell pepper, mushrooms, olives, and pesto. It slow cooks in a crockpot for 2+ hours.

This recipe makes 8 generous servings. So, you could have lunch for 3-4 days and freeze the rest for future meals (for up to 3 months). Each serving has over 7 grams of fiber from the chickpeas and variety of different vegetables. You could even add some high fiber noodles if you wanted as well!

9. Easy Taco Salad (PCOS Nutritionist Alyssa)

A fully assembled taco salad with avocado slices on a table next to a jar of dressing.

A super well-balanced salad with ground turkey, corn, black beans, tomatoes, pepers, onions and avocado with your choice of dressing – though a cilantro lime dressing is featured. Each serving has 40 grams of protein and 17 grams of fiber!

Meal Prep Tips:

For best results, store the meat separately from the rest of the salad. That way, you can heat up the meat and add it to the salad if preferred. Store the dressing on the side as well. Keep in the fridge for 3-4 days.

10. Cranberry Chicken Salad (The Healthy Epicurean)

A bowl of chicken salad with cranberries and a creamy Greek yogurt dressing on a counter.

Sometimes, a super simple chicken or tuna salad paired with two slices of high fiber bread is the way to go for a higher fiber meal. The chicken salad itself has 4 grams of fiber per serving and features chicken, pecans, cranberries and a Greek yogurt dressing.

Pair it with two slices of Dave’s Killer Bread 21 Grains and Seeds, which has 5 grams of fiber per slice! That comes to about 14 grams of fiber for a simple sandwich. Or, serve with whole grain crackers like Triscuits (3 grams of fiber per 6 crackers).

More Easy High Fiber Lunch Ideas

Peanut butter and jelly sandwich but with Dave’s Killer Bread (5 grams of fiber per slice) and strawberry chia jam (The Healthy Epicurean).
Any kind of pasta or pasta salad with a higher fiber noodle like Banza, Barilla Protein Plus, or Barilla Red Lentil pasta.
Edamame Asian stir-fry. Edamame is one of my favorite add-on ingredients with 18g of protein and 8g fiber per one cup.
Mexican Chili. A super easy one pot meal that makes 5 generous servings.
Yogurt parfait topped with nuts and raspberries and/or chia seeds.
Hummus, artichokes, and mixed vegetables in a high fiber wrap. Artichokes are one of the highest fiber vegetables! Just buy a can, chop them up, and add them to whatever you want.

More High Fiber Resources

Many of these recipes are dietitian created, however, nutritional information is just an estimation. I hope these dinner recipes are helpful to you – feel free to follow along for more evidence-based nutrition and high protein + fiber recipes.