When you’re short on time but still want a nutritious, satisfying meal, high-fiber, high-protein lunches are a great option. These meals keep you full, help maintain stable energy levels, and are packed with the nutrients your body needs. Here are 20 lunch ideas that are rich in both fiber and protein, and best of all, they can be prepared in just 10 minutes!
1. Black Bean-Quinoa Bowl
Black beans and quinoa are two powerhouse ingredients when it comes to fiber and protein. This bowl combines cooked quinoa, black beans, diced avocado, and salsa for a quick, flavorful meal. A squeeze of lime and a sprinkle of cilantro elevate the flavors, making it a satisfying, healthy option when you need a quick lunch.
2. Chopped Salad with Sriracha Tofu & Peanut Dressing
For a protein-packed, plant-based lunch, this chopped salad is a perfect choice. Tossed with crispy sriracha tofu and a creamy peanut dressing, it’s full of flavor and texture. The high fiber content from the leafy greens and tofu helps keep you full, while the peanut dressing adds healthy fats to round out the meal.
3. Chickpea & Red Pepper Lettuce Wraps with Tahini Dressing
Chickpeas are a fiber superstar, and they pair beautifully with roasted red peppers in these light, refreshing lettuce wraps. The creamy tahini dressing adds a rich, nutty flavor and healthy fats, making this meal both high in fiber and protein. Simply toss the ingredients in a bowl, and spoon into crisp lettuce leaves for a fun, easy-to-eat wrap.
4. Chicken & Apple Kale Wraps
Chicken and kale make a powerful combination when it comes to protein and fiber. These wraps are loaded with lean chicken breast, kale, and sliced apples for a bit of sweetness. The crunch from the apple pairs perfectly with the hearty kale, and the chicken provides a protein boost to keep you going throughout the day.
5. Quinoa Deli Salad
A quinoa deli salad is a versatile, make-ahead lunch that’s packed with fiber and protein. Mix quinoa with deli turkey or chicken, add chopped vegetables like cucumber, bell peppers, and tomatoes, and finish with a simple vinaigrette. The quinoa adds a substantial base, while the deli meat provides lean protein for a balanced meal.
6. Buffalo Chicken Grain Bowl
Buffalo chicken is always a crowd-pleaser, and when paired with a hearty grain like farro or quinoa, it becomes a high-fiber, high-protein lunch that’s ready in minutes. Toss cooked chicken with buffalo sauce, serve over grains, and add some leafy greens for a spicy, filling meal that’s perfect for meal prep or a quick lunch.
7. Avocado Toast with Burrata
Avocado toast is a classic, but topping it with creamy burrata cheese takes it to the next level. The avocado is packed with fiber and healthy fats, while burrata adds a protein punch. Sprinkle with some chili flakes and a squeeze of lemon juice for a burst of flavor. Serve it on whole grain bread for extra fiber.
8. Chopped Chicken & Sweet Potato Salad
This chopped salad combines tender chicken, roasted sweet potatoes, and leafy greens for a fiber-rich, protein-packed meal. Sweet potatoes are loaded with dietary fiber, and chicken provides the protein to make this a filling and balanced lunch. Add a simple olive oil and lemon dressing for a light, refreshing finish.
9. Cabbage, Tofu & Edamame Salad
This crunchy salad is a quick, plant-based option that’s full of fiber and protein. Shredded cabbage is tossed with tofu and edamame, both of which are excellent sources of plant-based protein. A sesame soy dressing adds a savory, umami flavor, making this salad a satisfying option that’s easy to whip up in 10 minutes.
10. Chicken Avocado BLT Wrap
A healthy twist on the classic BLT, this chicken avocado wrap is packed with protein from the chicken and fiber from the avocado and whole grain wrap. The addition of lean bacon adds a savory crunch, while the avocado provides creaminess and healthy fats. It’s a perfect, balanced lunch for busy days.
11. Fruit, Veggie & Cheese Plate
A quick, no-cook option, a fruit, veggie, and cheese plate is a great way to get a balanced meal with minimal effort. Pairing fiber-rich fruits and vegetables with protein from cheese or a hard-boiled egg makes for a simple yet filling lunch. Add some whole grain crackers or nuts for an extra fiber boost.
12. Mason Jar Power Salad with Chickpeas & Tuna
Mason jar salads are perfect for meal prep and on-the-go lunches. This version combines chickpeas, tuna, leafy greens, and a variety of colorful vegetables, providing both fiber and protein. Drizzle with a simple vinaigrette, and you have a convenient, nutritious lunch that you can prepare in advance and enjoy all week.
13. Chopped Cobb Salad
A chopped Cobb salad is a protein powerhouse, thanks to ingredients like hard-boiled eggs, chicken, and bacon. Adding plenty of greens, tomatoes, and avocado ensures you’re also getting plenty of fiber. This classic salad is easy to chop and toss together in minutes, making it a go-to lunch for busy days.
14. Couscous & Chickpea Salad
Couscous cooks quickly, making it an ideal base for a fast, high-fiber lunch. This salad combines couscous with chickpeas, fresh herbs, and diced vegetables. Chickpeas provide both fiber and protein, while the couscous adds a light, fluffy texture. A lemon vinaigrette brings everything together in a refreshing, summer-friendly meal.
15. Spring Roll Salad
This deconstructed spring roll salad is packed with fresh vegetables, rice noodles, and a lean protein like shrimp or chicken. It’s light yet satisfying, and the rice noodles provide a bit of texture while keeping the dish low in calories. The vegetables offer plenty of fiber, while the protein ensures you’ll stay full throughout the afternoon.
16. Tuna & White Bean Salad
This tuna and white bean salad is a fiber- and protein-rich lunch that’s both satisfying and quick to prepare. White beans are packed with fiber, and tuna provides lean protein, making this a well-rounded, nutritious meal. A simple olive oil and lemon dressing adds brightness, while chopped parsley or basil adds a burst of fresh flavor.
17. Avocado, Tomato & Chicken Sandwich
This sandwich is a delicious combination of high-fiber ingredients like avocado and whole grain bread, paired with lean protein from grilled chicken. Tomatoes add a burst of freshness, while the avocado provides creaminess without the need for extra mayo or spreads. This sandwich is a perfect, balanced lunch that’s quick to make and easy to enjoy.
18. Power Greens Salad with Tofu & Honey-Mustard Vinaigrette
Power greens like spinach, kale, and arugula are loaded with fiber, while tofu adds a plant-based protein boost. Toss everything together with a simple honey-mustard vinaigrette, and you have a delicious, nutrient-dense lunch that’s ready in just a few minutes. This salad is light but packed with enough fiber and protein to keep you full and satisfied.
19. Ham & Cheese Sandwich Wrap
For a quick, satisfying lunch, a ham and cheese wrap is a classic option. Use whole grain wraps for added fiber, and fill it with lean ham, cheese, and crunchy veggies like lettuce, cucumber, or peppers. The combination of protein and fiber makes this wrap a perfect balance of taste and nutrition, and it’s easy to prepare in just a few minutes.
20. Catchall Lunch Salad
The catchall lunch salad is the ultimate throw-together meal. Simply combine whatever vegetables, grains, and proteins you have on hand. Start with a base of leafy greens, add some quinoa or brown rice for fiber, and toss in protein-rich ingredients like hard-boiled eggs, tofu, or leftover chicken. Drizzle with olive oil and vinegar for a quick and easy dressing, and you’ve got a nutritious, satisfying meal.
Conclusion
These 20 high-fiber, high-protein lunches are not only nutritious and satisfying but also incredibly quick to prepare. Each meal can be made in just 10 minutes, making them perfect for busy days when you need something healthy without spending too much time in the kitchen. From salads and wraps to bowls and sandwiches, these lunches are packed with the nutrients your body needs to stay energized and full throughout the day. Whether you’re meal prepping for the week or need a quick lunch on the go, these recipes are designed to support your health and fitness goals while keeping things simple and delicious.