Prep your lunch the night before with these bowls, salads, soups and wraps that are just as delicious the next day. Whether you’re in the mood for a pita with lots of hummus and veggies or meal-prep bowls of kale salad with creamy dressing, there’s a recipe in this list for you. Each serving packs in at least six grams of fiber per serving to help you stay satisfied all afternoon. Plus, getting enough fiber in your day can help promote healthy digestion, support heart health and improve gut health. Recipes like our Turmeric Chicken & Avocado Wraps and our Make-Ahead Cabbage Salad are tasty meals that will have you looking forward to your lunch break.
Roasted Broccoli & Kimchi Rice Bowl
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
This well-rounded rice bowl is packed with kimchi and yogurt to support a healthy gut. Edamame adds fiber while garlic and gochugaru give this dish plenty of flavor.
Turmeric Chicken & Avocado Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric, with its bright golden hue, is well-known for its anti-inflammatory and antioxidant effects, while chickpeas add fiber and plant-based protein.
Veggie Wraps
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, while hummus adds plant-based protein and keeps the wrap from getting dry.
Make-Ahead Cabbage Salad
Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
This cabbage salad is the perfect dish that only gets better with time. As it sits, the flavors meld together, with the crisp cabbage and tender, nutty farro soaking up the tangy dressing.
Sheet-Pan Roasted Butternut Squash Soup
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower
Roasting the vegetables in the oven before blending them intensifies their flavors, resulting in a deeply rich and flavorful soup. We love the sweet and nutty flavor of butternut squash, but any winter squash with a similar texture will work well.
Buffalo Cauliflower Grain Bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
This Buffalo cauliflower grain bowl is a delicious and healthy alternative to traditional Buffalo wings, packing plenty of gut-healthy fiber and plant-based protein.
High-Protein Tuna & Chickpea Salad Sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick. To make it ahead, store the salad in a container and top the bread the day you’re planning to eat the sandwich.
Eat-the-Rainbow Vegetable Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
This vibrant and wholesome soup helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation.
Chicken Caesar Salad
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This timeless salad features a zesty dressing made with Greek-style yogurt. Our dressing calls for anchovy paste, which adds that signature savory flavor Caesar salad is known for. Store the lettuce separately from the dressing until you’re ready to eat to help keep the greens crisp and fresh.
Kale & Chickpea Grain Bowls
This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing.
Anti-Inflammatory Beet & Avocado Wrap
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
Packed with fiber and monounsaturated fats, avocados are combined with beets, which contain their own inflammation-fighting phytochemicals. The tahini-lemon mixture adds brightness and a nutty flavor to this wrap.
Vegetable & Noodle Soup
Jen Causey (Photographer), Chelsea Zimmer (Food Stylist), Julia Bayless (Prop Stylist)
This brothy soup is perfect for a chilly evening. It’s hearty, satisfying and an easy way to get your daily dose of veggies. We call for dark-green lacinato kale, but curly kale will work just as well.
Chickpea & Sweet Potato Grain Bowls
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This nutrient-dense bowl is packed with fiber rich chickpeas and sweet potatoes. A base of sorghum, a gluten-free ancient grain, adds heartiness and a tangy yogurt-based drizzle offers a probiotic boost.
Creamy Sun-Dried Tomato & Spinach Soup
Loaded with umami from tomatoes, creaminess (and fiber!) from beans and bright flavor and satisfying mouthfeel from lemon, this vegetarian-friendly soup is jam-packed with nutrients from spinach.
Grilled Vegetable & Black Bean Farro Bowls
These bowls are filled with all the hearty goodness of a black bean and veggie burrito, minus the tortilla. Nutty, chewy farro takes the place of rice, and the veggies are grilled with a zesty lime vinaigrette.
Brussels Sprouts Caesar Salad
Jake Sternquist
The roasted flavor of Brussels sprouts combines perfectly with the Worcestershire sauce and Parmesan cheese in the dressing to build the savory profile that Caesar salad is known for. Store the greens separately from the dressing until you’re ready to eat to help keep them crisp and fresh.
20-Minute White Bean Soup
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
This fiber-rich soup is an easy, healthy dish when you’re pressed for time. Frozen sweet potatoes and collard greens keep the prep to a minimum, while we finish it off with a bit of heavy cream for body and richness.
Stuffed Sweet Potato with Hummus Dressing
Ali Redmond
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
Black Bean-Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This hearty grain bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with black beans, pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
Green Goddess Wrap
A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.
Chicken Orzo Soup
This quick soup has warm, comforting flavors from the perfect combination of broth, chicken and vegetables. The orzo makes it filling without weighing it down.
Buffalo Chickpea Salad
Photographer: Rachel Marek, Food Stylist: Lauren McAnelly
We took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce.
Get Your Greens Wrap
This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.
Bean & Barley Soup
This hearty bean and barley soup tastes like it has simmered for hours, but actually it’s quite quick to throw together. Plus this recipe f freezes beautifully.
