Save Time and Eat Well with These High-Fiber Vegetarian Lunches
Make your lunch break easier and healthier with these delicious make-ahead recipes! Each dish packs at least 6 grams of fiber per serving, helping to support digestion and reduce your risk of type 2 diabetes. These vegetarian meals are loaded with vibrant, fiber-rich veggies like kale, Brussels sprouts, and sweet potatoes—perfect for adding color and nutrition to your midday routine.

Standouts include the Crispy Chickpea Grain Bowl with Lemon Vinaigrette and the Lemon-Roasted Vegetable Hummus Bowls—both flavorful, filling, and ready when you are.

Fresh Walnut Pesto Pasta Salad for a Quick, Flavor-Packed Meal

Cool Down with This Flavorful Walnut Pesto Pasta Salad

This refreshing cold pesto pasta salad is the perfect dish to beat the summer heat. Made with a vibrant walnut-basil pesto, it’s tossed with juicy chopped tomatoes and sweet roasted red peppers for bursts of color and flavor in every bite.

The best part? It’s incredibly flexible—feel free to swap in your favorite pasta salad veggies like blanched broccoli, crisp bell peppers, or cucumbers to make it your own. Serve it as a light lunch, a crowd-pleasing side, or a ready-to-go meal prep option.

Walnut Pesto Pasta Salad – Ingredients

• 1 lb whole-wheat penne or rotini pasta
• 2 cups fresh basil leaves, lightly packed (plus extra for garnish)
• ½ cup flat-leaf parsley leaves, lightly packed
• ½ cup toasted walnuts, chopped
• ½ cup grated Parmesan cheese
• 1 garlic clove, grated
• 1 tbsp lemon juice
• 1 tsp salt
• ¼ tsp ground black pepper
• ½ cup extra-virgin olive oil
• 1 medium tomato, chopped
• ½ cup jarred roasted red peppers, rinsed and chopped

---

Crunchy Chickpea Grain Bowl with Zesty Lemon Vinaigrette

A bright lemon vinaigrette pulls together quinoa, roasted chickpeas, kale, and pumpkin seeds in this satisfying vegetarian grain bowl.

Ingredients – Crispy Chickpea Grain Bowl with Lemon Vinaigrette

• ⅔ cup quinoa
• 1⅓ cups water, plus 1 tablespoon (divided)
• ⅛ teaspoon salt, plus an additional ¼ teaspoon (divided)
• 1 (15 oz) can no-salt-added chickpeas, rinsed
• 1 small red onion, thinly sliced
• 4 teaspoons extra-virgin olive oil, plus 2 tablespoons (divided)
• ¼ teaspoon ground black pepper (divided)
• 1 bunch kale, stems removed, thinly sliced (about 5 cups)
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 2 teaspoons lemon zest
• 2 tablespoons lemon juice
• 1 red bell pepper, thinly sliced
• ¼ cup crumbled feta cheese
• 2 tablespoons toasted pumpkin seeds

Protein-Packed Black Bean & Quinoa Power Bow

This black bean and quinoa bowl brings all the taco salad flavors you love—without the fried shell. It’s topped with fresh pico de gallo, creamy avocado, bright cilantro, and a simple hummus dressing for a satisfying finish.

Ingredients – Black Bean-Quinoa Bowl

• ¾ cup canned black beans, rinsed
• ⅔ cup cooked quinoa
• ¼ cup hummus
• 1 tablespoon lime juice
• ¼ medium avocado, diced
• 3 tablespoons pico de gallo
• 2 tablespoons fresh cilantro, chopped

Savory Teriyaki Tofu Rice Bowls for Easy Weeknight Meals

Using a few convenient staples like pre-cooked rice packets and seasoned baked tofu from your local grocery, you can whip up several high-fiber, high-protein meals in just 15 minutes.

Ingredients – Teriyaki Tofu Rice Bowls

• 2 (10 oz) packages cooked wild rice blend
• 1 tablespoon extra-virgin olive oil
• 1 (18 oz) package fresh Asian stir-fry vegetables
• 3 tablespoons teriyaki sauce
• 1 (7 oz) package teriyaki-flavored baked tofu, cubed

Bright Lemon-Roasted Veggie Bowls with Creamy Hummus

Filled with a rainbow of roasted vegetables, these wholesome plant-based bowls offer a fiber boost that helps you stay full through the day.

Ingredients – Lemon-Roasted Vegetable Hummus Bowls

• 1½ cups cauliflower florets
• 1½ cups broccoli florets
• 2 cloves garlic, thinly sliced
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon dried oregano
• ¼ teaspoon salt
• ¾ cup diced red bell pepper (1-inch pieces)
• ¾ cup diced zucchini (1-inch pieces)
• 2 teaspoons lemon zest
• 2 cups cooked tricolor quinoa, cooled
• 1 cup hummus (see Tip)
• 4 lemon wedges
• 1 medium avocado

---

Mediterranean Falafel Pita Sandwiches with Tangy Tzatziki Dressing

Eggplant’s hearty, meaty texture makes it a perfect vegetarian substitute for the lamb traditionally found in gyro sandwiches. It soaks up the bright, lemony-herby-spicy marinade beautifully—ideally, let it marinate for a full day to maximize flavor.

Ingredients

For the Eggplant

• 1½ pounds eggplant
• 1 teaspoon kosher salt
• ½ cup extra-virgin olive oil
• 2 tablespoons fresh dill, chopped
• 2 tablespoons lemon juice
• 2 large garlic cloves, grated
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon piment d’Espelette or Aleppo pepper

For the Tzatziki

• 1 cup cucumber, shredded
• ½ cup whole-milk plain Greek yogurt
• 1 tablespoon fresh dill, chopped
• 1 garlic clove, grated
• ¼ teaspoon kosher salt
• ¼ teaspoon ground black pepper

For Serving

• 4 whole-wheat pita breads, warmed
• 1 large tomato, chopped
• 2 cups romaine lettuce, chopped
• ¼ cup slivered red onion

Nourishing Chopped Vegetable Grain Bowls with Turmeric Vinaigrette

Meal-Prep Made Easy: High-Fiber Chopped Veggie Grain Bowls in Just 10 Minutes

In just 10 minutes, you can prep an entire week’s worth of healthy, satisfying lunches—no fuss, no long grocery list. These vibrant grain bowls are built on just four easy-to-find ingredients from your local specialty store. By using pre-chopped fresh vegetable mixes and microwaveable frozen quinoa, you can dramatically cut down on prep time without sacrificing nutrition.

These bowls are not only packed with fiber-rich veggies to keep you full, but they’re also lower in calories, making them ideal for anyone following a weight-conscious or reduced-calorie eating plan. Crisp textures, bold flavors, and a golden turmeric dressing bring everything together for a balanced, anti-inflammatory lunch you’ll look forward to every day.

Ingredients:

• 2 (8-ounce) packages cooked quinoa
  (Microwavable or pre-cooked for convenience)
• 1 (16-ounce) container chopped vegetable mix
  (Look for a mix with cabbage, carrots, kale, or broccoli slaw for crunch and fiber)
• 1 (15.5-ounce) can chickpeas, rinsed and drained
  (Adds plant-based protein and texture)
• ½ cup creamy turmeric salad dressing
  (Use store-bought or homemade for anti-inflammatory benefits and bold flavor)

High-Protein Quinoa Salad with Avocado

Creamy avocado meets protein-rich quinoa in this vibrant grain salad. Whether you’re headed to a picnic, potluck, or packing your lunch, this make-ahead dish offers a nutritious and flavorful solution that also works great for light dinners.

Ingredients for Quinoa Avocado Salad

• 3 tablespoons fresh lime juice – for a bright, zesty base
• 2 tablespoons avocado oil – heart-healthy and neutral in flavor
• ¾ teaspoon garlic powder – adds gentle depth without overpowering
• ½ teaspoon salt – enhances all the natural flavors
• ¼ teaspoon ground black pepper – for a subtle kick
• 3 cups cooked quinoa (cooled) – a fiber- and protein-rich grain
• 2 medium ripe avocados, chopped – creamy texture and healthy fats
• 1 cup grape tomatoes, halved – bursts of color and sweetness
• 1 cup cucumber, diced – adds crunch and freshness
• ½ cup chopped fresh cilantro – vibrant and herbaceous
• 1 scallion, thinly sliced – mild onion flavor for added balance

🌿 Green Goddess Grain Bowl

“Superfood-Powered Grain Bowl with Avocado, Greens & a Zesty Herb Sauce”

This nourishing grain bowl is bursting with vibrant greens like peas and asparagus, all tossed in a creamy, tangy yogurt dressing. Protein-rich tofu keeps it vegetarian and satisfying, but feel free to substitute with grilled chicken or shrimp for extra variety. Perfect as a quick 15-minute lunch or light dinner.

Ingredients:

• ½ cup trimmed snap peas or snow peas
• 4 asparagus spears, ends trimmed and cut into 2-inch pieces
• ½ cup plain whole-milk yogurt
• ¼ cup finely chopped fresh dill
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 minced garlic clove
• ¼ teaspoon kosher salt
• ½ cup cooked farro
• 4 ounces baked tofu, cubed
• 3 thinly sliced radishes
• 1 tablespoon toasted pumpkin seeds, for garnish

Crunchy Cabbage Salad with Tofu and Edamame

Looking for a satisfying crunch? This salad combines crisp red cabbage, edamame, bamboo shoots, and crunchy chow mein noodles. It’s lightly sweetened with baked tofu, juicy mandarin oranges, and a zesty sesame vinaigrette.

Ingredients:

4 cups mixed mesclun greens

½ cup finely shredded red cabbage

3 ounces cubed baked tofu

½ cup grated carrots

½ cup cooked edamame

¼ cup mandarin orange pieces

1 tablespoon golden raisins

½ cup sliced bamboo shoots

2 tablespoons chow mein noodles for crunch

2 tablespoons bottled low-sugar Asian sesame dressing

Chickpea “Chicken” Salad

A tasty plant-based twist on classic chicken salad, this chickpea “chicken” salad is creamy, flavorful, and perfect for sandwiches or wraps.

A wholesome vegetarian take on traditional chicken salad, this recipe swaps chickpeas for chicken without mimicking its flavor. Perfect for easy, healthy lunches, it’s delicious and packed with fiber for lasting fullness.

Ingredients:

• ½ cup canola mayonnaise
• 3 tablespoons fresh flat-leaf parsley, chopped
• 2 tablespoons fresh dill, chopped
• 1 ½ teaspoons country-style Dijon mustard
• ½ teaspoon kosher salt
• ½ teaspoon smoked paprika
• ¼ teaspoon ground black pepper
• 2 (15-ounce) cans no-salt-added chickpeas, rinsed and drained
• ½ cup chopped celery (about 2 stalks)
• ¼ cup finely chopped shallot (from 1 large shallot)

---

---

Meal-Prep Roasted Vegetable Bowls with Pesto

Roasted Vegetable Meal Bowls with Creamy Pesto for Easy Meal Prep
These roasted veggie bowls, combined with a luscious pesto, make meal prepping a breeze while delivering delicious, fiber-rich lunches or dinners.

Make your coworkers green with envy by bringing this nutritious roasted vegetable and brown rice lunch. Batch-prep four portions ahead of time to ensure grab-and-go meals for several days—ideal for busy mornings or effortless dinners.

Ingredients List:

3 tablespoons extra-virgin olive oil, divided

½ teaspoon garlic powder

¼ teaspoon salt

¼ teaspoon ground pepper

4 cups broccoli florets

2 medium red bell peppers, quartered

1 cup sliced red onion

3 cups cooked brown rice

1 (15-ounce) can chickpeas, rinsed

4 tablespoons prepared pesto

Spicy Sriracha Tofu Chopped Salad with Creamy Peanut Dressing

Prepare four days of wholesome, high-protein vegan lunches with just four straightforward ingredients from your neighborhood specialty market. Using a fiber-rich salad mix as the foundation, you can dress the bowls up to 24 hours before serving to let the flavors fully develop in this vibrant chopped salad.

Ingredients:

• 10 ounces of mixed salad greens featuring kale, Brussels sprouts, broccoli, and cabbage
• 12 ounces of frozen shelled edamame, fully thawed
• Two 7-ounce packs of Sriracha-seasoned baked tofu, cut into cubes
• Half a cup of spicy peanut vinaigrette dressing

Rice & Bean Freezer Burritos:

Prepare these delicious rice and bean burritos in advance and freeze them for an easy, protein-rich meal option that’s perfect for busy days.

Homemade frozen burritos help you save money and reduce sodium intake. Mashing beans and mixing in tomatoes, cheese, and jalapeños guarantees each bite is flavorful. Pair with sour cream, salsa, or hot sauce for a perfect meal.

Ingredients List:

2 cans (15 oz each) low-sodium black or pinto beans, rinsed

4 teaspoons chili powder

1 teaspoon ground cumin

2 cups sharp Cheddar cheese, shredded

1 cup grape tomatoes, chopped

4 scallions, sliced

¼ cup pickled jalapeños, chopped

2 tablespoons fresh cilantro, chopped

8 whole-wheat tortillas (8-inch), room temperature

2 cups cooked brown rice

Easy Falafel Meal Prep Bowls with Rich Tahini Sauce

Fast and flavorful, these couscous bowls come together in about 20 minutes using convenient staples like frozen falafel and steamable fresh green beans. The simple tahini sauce is easily whipped up while the rest cooks.

Ingredients List:

To put this quick and healthy bowl together, you’ll need:

• Frozen falafel (8 oz. package)
• Water (2/3 cup)
• Whole-wheat couscous (1/2 cup)
• A 16 oz. steamable bag of fresh green beans
• Creamy tahini sauce (1/2 cup)
• Pitted Kalamata olives (1/4 cup)
• Crumbled feta cheese (1/4 cup)