We all know that 3 p.m. slump far too well. Lunch was a quick piece of pizza because we were too busy to grab or prep a salad. Now we're starving again and we'll eat anything within arm's reach (hello, cupcake tray in the office kitchen). What that pizza lunch was missing was our (other) favorite f word: fiber. You know, that stuff that keeps you regular. (It also lowers cholesterol levels and keeps blood sugar levels in check too.) There’s good reason why registered dietitians like Elizabeth Jarrard recommend getting in at least five grams of fiber at each meal.

We’ve rounded up 23 simple and easily transported lunches with five or more grams of fiber per serving to help keep you full and fueled all afternoon. You'll be excited to start bringing your lunch to work when you know it can be this f@#*ing good.


Photo: Seen and Savour

This salad is a super fun (and superfood-rich) way to switch up your packed salad routine. The Brussels sprouts are a filling, high-fiber alternative to lettuce, while the broiled salmon needs to be served room temp, making it perfect for eating at your desk.

Fiber per serving: 5 grams

Photo: The Garden Grazer

Don’t you hate meals that take longer to prepare than they do to eat? This isn’t one of those. It takes all of five minutes to throw canned lentils, plump cherry tomatoes, and chives in a bowl. Keep it simple with just salt and vinegar, or take an extra 30 seconds to throw in some chopped basil and garlic for even more flavor.

Fiber per serving: 9 grams

Photo: Bound By Food

With more fiber per serving than brown rice or quinoa, farro is a pantry must-have. This recipe does require you soak it overnight before cooking, but it’s so worth it. Pile it on a bed of kale, top with salmon for protein, and sprinkle with sesame seeds for a lunch that throws the “salad = rabbit food” stereotype out the window.

Fiber per serving: 9 grams

Photo: Fannetastic Food

This lettuce-free salad takes the road less traveled in several ways: from the not-so-common barley base to the funky combination of curry powder, cinnamon, and turmeric to brighten it all up. Don’t skimp on the spices—they’re super easy to find, and they make all the difference.

Fiber per serving: 17 grams

Photo: Ambitious Kitchen

Jazz up your standard chicken salad by throwing in some chickpeas for extra protein, adding natural sweetness from corn, and a savory bite from the goat cheese.

Fiber per serving: 9 grams

Photo: Wellness With Taryn

Between the tempeh, the sweet potato, and the veggies, there’s enough fiber in here for more than half the daily recommendation! But as far as taste is concerned, it’s really all about the creamy tahini marinade. Let your tempeh soak in it as long as possible before grilling to get maximum flavor.

Fiber per serving: 17 grams

Photo: Mason Jar Salads

Chickpeas give some more oomph to the tomato and mozzarella combo to make it a protein- and fiber-rich meal. And with the zoodles at its base, it’s basically like eating a big bowl of pasta.

Fiber per serving: 10 grams

Sandwiches and Wraps

Photo: Ambitious Kitchen

Forgot to pack lunch the night before but really don’t want to resort to takeout? Here’s something that you can pull together five minutes before leaving for work without skimping on nutrition or taste. Pack your bread or crackers separately for easy assembly at your desk.

Fiber per serving: 6 grams

Photo: A Food Centric Life

These wraps are made healthier by the swap of an avocado-Greek yogurt spread instead of regular mayo. And the no-fuss filling of tomatoes, lettuce and turkey may just take you back to school lunch days. Ah, such simpler times…

Fiber per serving: 11 grams

Photo: Toaster Oven Love

Even something simple like switching from whole-wheat sliced bread to whole-wheat baguette can make your typical sandwich a whole lot more exciting. Slather with a Sriracha-spiced hummus, pile on your favorite veggies, and dig in.

Fiber per serving: 8 grams

Photo: Nutrition Twins

For a lighter-carb meal in sandwich-like packaging, using collard greens or lettuce leaves in place of bread or wraps is a great option. Here, they’re the envelopes for a chickpea mixture that’s packed with fiber (so you’ll be full even without the grains).

Fiber per serving: 11 grams

Photo: Cookin Canuck

The grilled veggie wrap is a total lunchtime staple, but many restaurant versions come with way more oil and way larger tortillas than necessary. This one uses a touch of olive oil, hummus for extra flavor, and whole-wheat tortillas for a lunch that goes easier on the fat and carbs but still manages to pack in 16 grams of fiber per serving.

Fiber per serving: 16 grams

Photo: Blommi

Straightforward, simple, and satisfying: This wrap is the perfect no-nonsense weekday lunch, covering all nutritional bases in one neat package. While this recipe uses roasted garlic hummus, feel free to use your favorite variety.

Fiber per serving: 7 grams

Photo: Seasons and Suppers

We can’t think of a better name for this recipe—after all, not only are four of its seven main ingredients green, but each boasts its own health benefits, from the avocado’s heart-aiding fats to the fiber in the chives. Stacked between thick slices of multigrain bread, this is one unforgettable vegetarian sandwich.

Fiber per serving: 25 grams

Photo: The Garlic Diaries

Crisp apples, soft Brie, sliced meat, and crusty French bread—this is pretty much a cheese plate in sandwich form. Pack in a good handful of arugula for some extra fiber, and you’ve got yourself a lunch that you’ll be tempted to dig into way before noon.

Fiber per serving: 5 grams

Other Lunchtime Goodies

Photo: Nutrition City

Make one head of cauliflower go a long way by pulsing it into a base for this grain-free take on beans and rice. With a bit of sautéing, some Mexican spices, and chopped veggies, it’ll be hard to tell the difference between this and the restaurant version.

Fiber per serving: 15 grams

Photo: Gimme Delicious

Heat up this pasta in the office microwave if you’d like, but rest assured it’s actually delicious cold too. The creamy avocado sauce is rich, but thanks to lots of zesty lemon juice, the meal doesn’t feel overly heavy. Make it vegan by omitting the Parmesan.

Fiber per serving: 11 grams

Photo: Peas and Crayons

Swapping out lettuce for quinoa in this easy recipe that’s perfect for toting in your Tupperware. Ready in less than 15 minutes and even better-tasting once it’s had time to sit, this is the ideal make-in-advance meal.

Fiber per serving: 9 grams

Photo: Sinful Nutrition

Forgoing the crispy shell altogether, the sweet potatoes in this recipe are a higher-fiber vehicle for the spiced black bean mixture. These unconventional tacos do run the risk of falling over a bit in your lunchbox, but what’s a little mess with a meal that tastes this good and takes hardly any time to make?

Fiber per serving: 11 grams

Photo: Minimalist Baker

Make a big ol’ batch of this chili over the weekend to make your lunch a no-brainer throughout the week. The store-bought salsa is a healthy shortcut that does most of the work, while pantry spices, sweet potatoes, and black beans add tons of fresh flavor and nutrients to make it a substantial meal.

Fiber per serving: 9 grams

Photo: The Fitchen

Cabbage doesn’t get nearly enough love for the nutrient and fiber-packed ingredient that it is. Make it the star of your lunchbox with this super quick recipe, where its leaves become the “dishes” for a pinto bean filling.

Fiber per serving: 8 grams

Photo: Domesticated Dreamboat

Don’t dismiss pasta as just a dinnertime dish. With whole-wheat pasta for more fiber and fresh tomatoes in an olive oil dressing instead of a heavy sauce, this recipe is light enough to enjoy for lunch without sending you into a carb-induced nap afterward.

Fiber per serving: 8 grams

Photo: Sweet Peas and Saffron

Ditch the brown paper bag at home for a mason jar that does double duty as your lunchbox and your noodle bowl in this super fun-to-eat, healthier take on instant ramen. With no sketchy seasoning packages or excessive sodium, it’s all about fresh ingredients and seasonings. Just add water and slurp away.

Fiber per serving: 5 grams

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