Hello Everyone!
I found these meals. They make me happy. Spending countless hours curating this list of fiber-rich lunch recipes was my way of ensuring you get the absolute best variety for your busy week.
Choosing this design was important because I know how hard its to balance a budget with health. I wanted to find things that were actually affordable and didn’t require you to be a professional chef to get it right.
Tips to consider
- Bulk Grains: Buy your quinoa and barley in large bags to save a ton of cash over the long run.
- Frozen Veg: Dont be afraid to use frozen broccoli if the fresh stuff is too expensive right now.
- Jar Life: Store your salads in glass jars to keep them from getting soggy before you can eat them.
- Spice it Up: Invest in a few good spices like cumin and smoked paprika to make cheap beans taste amazing.
Quinoa and Black Bean Burrito Bowls
The quinoa is cooked in broth to add a ton of flavor without extra fat. You can easily toss this together on a Sunday and have your meals ready for the whole week. I love how filling the black beans are, and their perfect for when you need a solid meal that wont make you sleepy by 2 PM.
- 1 cup quinoa, uncooked
- 2 cups chicken stock or vegetable broth
- 1 teaspoon chili powder, cumin, and onion powder
- 1/2 teaspoon paprika
- 15 oz can black beans, drained
- 1 cup shredded Mexican blend cheese
- 1/4 cup cilantro, chopped
- 1/2 lime, juiced
- Avocado, sliced
- Sour cream or Greek yogurt
Image Credit & Full Recipe Instructions: thegarlicdiaries.com
Fiber-Rich Lentil Soup
A big pot of this soup is usually simmered on my stove whenever the weather gets a little bit chilly. The brown lentils provide a great texture, and pearled barley is added to make it even more substantial for your tummy. Choose this when your looking for a “reset” meal that feels like a warm hug.
- 1 cup brown lentils
- 1/2 cup pearled barley
- 3 stalks celery, chopped
- 1 purple onion, chopped
- 1 clove garlic, minced
- 1000 ml vegetable broth
- 2 tablespoons olive oil
- 2 tablespoons vermicelli
- 2 tablespoons fresh cilantro
- 1 teaspoon ground ginger, coriander, and curcumin
- 1/2 teaspoon cinnamon
- Sea salt and black pepper
Image Credit & Full Recipe Instructions: ginutritionfoundation.org
Black Bean and Sweet Potato Burritos
Sweet potatoes are grated and sautéed quickly to keep the prep time down for this yummy lunch. These burritos are then rolled tightly in wholemeal tortillas to maximize the nutrition you get in every single bite. They are perfect for when you need to eat while your doing errands or driving the kids around.
- 250g sweet potato, grated
- 1/2 can black beans, drained
- 1 onion, chopped
- 1 clove garlic, crushed
- 2 medium tomatoes, chopped
- 1 avocado, sliced
- 2 wholemeal tortillas
- 2 tablespoons Greek yogurt
- Handful of raw spinach leaves
- 1 teaspoon vegetable oil
- Cumin, paprika, lime juice, and chili flakes
Image Credit & Full Recipe Instructions: bhf.org.uk
White Bean and Broccoli Salad
Navy beans are mixed with crunchy broccoli to create a salad that is both light and very satisfying. This recipe is often chosen by people who want a high-protein lunch but don’t want to deal with cooking meat. I love the zingy vinegar dressing because its so refreshing on a hot day.
- 2 cans navy beans, drained and rinsed
- 3 cups broccoli florets
- 6 oz jar roasted red peppers, sliced
- 4 scallions, sliced
- 1/4 cup extra virgin olive oil
- 1/4 cup white wine vinegar
- 2 cloves garlic, pressed
- 1 teaspoon salt and black pepper
Image Credit & Full Recipe Instructions: peoplesfood.coop
Raspberry-Avocado Salad with Raspberry Vinaigrette
The goat cheese is crumbled over the top of this salad to add a creamy and salty finish to the dish. You will find that the raspberry vinaigrette is actually very easy to make in a blender at home. Its a great choice for when you want to feel fancy without spending a lot of money.
- 2 heads of romaine lettuce, chopped
- 2 avocados, diced
- 1 cup fresh raspberries
- 3 oz soft goat cheese, crumbled
- 8 raspberries (for the dressing)
- 2 oz balsamic vinegar and avocado oil
- 1 teaspoon whole grain Dijon mustard
- 1/2 teaspoon poppy seeds
- Salt
Image Credit & Full Recipe Instructions: coconutandlime.com
Pear and Walnut Salad
Aged sherry vinegar is used in the dressing to give this salad a very deep and complex flavor profile. You should choose this recipe when pears are in season and you can get them for a great price at the store. The walnuts are toasted slightly to bring out their natural oils and crunchiness.
- 5 ounces baby arugula
- 2 pears, cored and thinly sliced
- 1/2 cup candied walnuts
- 2 ounces blue cheese, crumbled
- 1/4 cup pomegranate arils
- 1 large shallot, thinly sliced
- 1 tablespoon unsalted butter
- 2 tablespoons aged sherry vinegar
- 2 tablespoons roasted walnut oil
- Kosher salt and black pepper
Image Credit & Full Recipe Instructions: simplyscratch.com
Hearty Chunky Vegetable Barley Soup
Vegetables like zucchini and parsnips are diced small so that every spoonful of soup is packed with flavor. This broth is kept light and clear, but the barley adds enough bulk to keep you satisfied for hours. Its the perfect way to use up any leftover veggies you have in your crisper drawer.
- 1/2 cup barley and 1/4 cup red lentils
- 1 medium onion, diced
- 2 stalks celery, diced
- 1 zucchini and 1 yellow squash, diced
- 1 parsnip and 2 small carrots, diced
- 6-8 cups water
- 1 tablespoon oil
- Fresh dill, salt, and pepper
Image Credit & Full Recipe Instructions: mykitchenmystudio.com
Copycat Trader Joes Kale Edamame Salad
The edamame is shelled and tossed with a mix of kale and spring greens for a massive fiber boost. You save so much money by making this yourself instead of buying the pre-packaged version every single day. I love how the dried cranberries add a little bit of sweetness to every bite.
- 5 oz kale and spring mix
- 4 tablespoons shelled edamame
- 2 tablespoons dried cranberries
- 2 tablespoons blanched almonds
- 2 tablespoons olive oil
- 1/2 lemon, juiced
- 2 teaspoons mustard
- 3 tablespoons sour cream
- 1 teaspoon brown rice syrup
- Garlic pepper and salt
Image Credit & Full Recipe Instructions: fashionedible.com
Split Pea Soup
Dried split peas are simmered with carrots and onions until they become soft and create a thick, creamy texture. You can add a little bit of lean ham to the pot to give it a smoky flavor that everyone loves. Its a great budget meal because dried peas are incredibly cheap to buy.
- 1 1/2 cups dried split peas
- 1 yellow onion and 1 large carrot, chopped
- 2 cloves garlic, minced
- 3 cups vegetable stock and 3 cups water
- 1/2 cup chopped lean ham
- 2 tablespoons olive oil
- 3 tablespoons plain yogurt
- 1 tablespoon low-fat buttermilk
- Fresh chives, salt, and pepper
Image Credit & Full Recipe Instructions: mayoclinic.org
Roasted Brussels Sprouts Salad With Pomegranate
The Brussels sprouts are halved and roasted until they are perfectly tender and slightly charred on the outside. Pomegranate arils are then sprinkled over the top to provide a beautiful pop of color and a tart crunch. Choose this when you want a side dish that really stands out.
- 2 pounds Brussels sprouts, trimmed and halved
- 1 cup pomegranate arils
- 5 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 2 cloves garlic, chopped
- 1/2 teaspoon red pepper flakes
- Kosher salt and black pepper
Image Credit & Full Recipe Instructions: whatsgabycooking.com
Bulgur and Chickpea Salad with Parsley Dressing
Cooked bulgur is mixed with canned chickpeas to create a salad that is very high in plant-based protein. You will love how the parsley dressing makes everything taste so fresh and vibrant for your midday meal. Its a great option for people who need to pack their lunch early in the morning.
- 2 1/2 cups bulgur, cooked
- 19 ounces canned chickpeas, rinsed and drained
- 1 1/2 cups cucumber, diced
- 1 cup radishes, diced
- 1/4 cup green onions, sliced
- 1/2 cup flat parsley
- 1/4 cup olive oil and lemon juice
- 2 tablespoons plain yogurt
- 1 teaspoon lemon zest
- Harissa or cayenne pepper (optional)
Image Credit & Full Recipe Instructions: sidewalkshoes.com
French Lentil Salad with Roasted Cauliflower
French green lentils are used here because they hold their shape much better than other types of lentils when cooked. The cauliflower is roasted with spices to give it a deep flavor that pairs perfectly with the sweet dried cherries. I love the combination of fresh mint and parsley in this salad.
- 1 1/2 cups French green lentils
- 2 cups cauliflower florets
- 1 small carrot and 1/2 cup red onion
- 1/2 cup dried cherries and cherry tomatoes
- Fresh mint, chives, and parsley
- 1/2 cup olive oil and 1/4 cup sherry vinegar
- 2 tablespoons Dijon mustard
- 2 teaspoons minced shallot
- Fennel seeds, lemon juice, salt, and pepper
Image Credit & Full Recipe Instructions: amandahaascooks.com
Do’s and Don’ts for Fiber-Rich Meals
| Do | Don’t |
|---|---|
| Drink plenty of water when increasing your fiber intake. | Dont forget to rinse your canned beans before using them. |
| Use glass containers to keep your meal prep fresh for longer. | Dont buy expensive pre-washed greens if you have a tight budget. |
| Experiment with different herbs to find your favorite flavors. | Dont skip the healthy fats like avocado or nuts. |
| Prepare your grains in a big batch on Sunday afternoon. | Dont rely on processed fiber bars instead of whole foods. |
My Final Thoughts
I hope you find these recipes as helpful for your wallet as they have been for mine. You really don’t need to spend a fortune to eat high-quality meals that make you feel energized. Start with just one of these ideas this week and see how much better your afternoon feels!
