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Photo: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Struggling to go number two? These lunches might be the solution to help loosen things up! Constipation is more common than you’d think, for a variety of reasons. And one of the top factors is fiber intake, since95% of Americansdon’t meet recommendations for daily fiber intake. Luckily, these lunch recipes are all fiber-rich with at least6 grams per servingand contain hydrating ingredients like tomatoes, legumes and cucumbers. This cansupport regular bowel movementsto help you get back to feeling your best. Options like our Veggie & Hummus Sandwich and Crispy Chickpea Grain Bowl with Lemon Vinaigrette are nourishing and delicious ways to get things moving.
01of 18Veggie & Hummus SandwichPhotographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyThis mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.View Recipe02of 18Chickpea Salad SandwichPhotography / Caitlin Bensel, Food Styling / Ruth BlackburnThis vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It’s got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.View Recipe03of 18Crispy Chickpea Grain Bowl with Lemon VinaigretteOur favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches.View Recipe04of 18Loaded Cucumber & Avocado SandwichJacob FoxThis loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.View Recipe05of 18Green Goddess SandwichVictor ProtasioThis green goddess sandwich is fresh and satisfying. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add some crunchiness, and the seasoned avocado brings in the creaminess.View Recipe06of 18Chicken, Avocado & Quinoa Bowls with Herb DressingArrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you’ll have healthy meal-prep lunches for days.View Recipe07of 18Bell Pepper & Feta Chickpea SaladPhotographer: Rachel Marek, Food stylist: Lauren McAnellyThis easy no-cook chickpea salad comes together quickly, making it the perfect choice on busy days. Red-wine vinegar brightens the dish, while feta adds a tangy, slightly salty flavor.View Recipe08of 18Meal-Prep Roasted Vegetable Bowls with PestoYour co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches for several days – just grab a container on your way out the door in the morning.View Recipe09of 18Black Bean TacosMixing mashed canned beans with whole beans and seasonings makes an incredibly simple taco filling from your pantry. Top these speedy 5-ingredient tacos with lettuce, tomato and salsa or any of your favorite taco toppings.View Recipe10of 18Chickpea & Quinoa Bowl with Roasted Red Pepper SaucePhotographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel GrecoQuinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.View Recipe11of 18Roasted Veggie & Tofu Brown Rice BowlA healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.View Recipe12of 18Green Goddess Salad with ChickpeasIn this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.View Recipe13of 18Chicken & Spinach Salad with Creamy Feta DressingPhotographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina DaleyThe creamy feta dressing steals the show in this protein and fiber-rich salad that makes a perfect lunch. While you can buy feta cheese already crumbled, we like crumbling our own fresh from the block for this salad.View Recipe14of 18Ceviche-Stuffed AvocadosRather than serving this easy mock shrimp ceviche with chips or tortillas, cut some carbs and pile the citrusy seafood in fresh avocado bowls for a fun and healthy presentation.View Recipe15of 18Quinoa Avocado Salad with Buttermilk DressingPersimmons add sweetness to this healthy avocado salad. Crispy fried quinoa adds unexpected crunch, putting the salad over the top in the best way.View Recipe16of 18Falafel Salad with Lemon-Tahini DressingThis salad contains crispy pan-seared falafel and a ton of colorful veggies for a satisfying and healthy meal. Be sure to use dried, instead of canned, chickpeas in this healthy recipe—canned chickpeas add too much moisture.View Recipe17of 18Kale & Avocado Salad with Blueberries & EdamameBursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.View Recipe18of 18Spinach-Mushroom Frittata with Avocado SaladFrittatas are like omelets, only easier–and they taste great hot, warm or cold. This vegetable-packed version is spiked with flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for lunch!View Recipe
01of 18Veggie & Hummus SandwichPhotographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyThis mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.View Recipe
01of 18
Veggie & Hummus Sandwich
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.
View Recipe
02of 18Chickpea Salad SandwichPhotography / Caitlin Bensel, Food Styling / Ruth BlackburnThis vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It’s got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.View Recipe
02of 18
Chickpea Salad Sandwich
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It’s got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.
03of 18Crispy Chickpea Grain Bowl with Lemon VinaigretteOur favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches.View Recipe
03of 18
Crispy Chickpea Grain Bowl with Lemon Vinaigrette
Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches.
04of 18Loaded Cucumber & Avocado SandwichJacob FoxThis loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.View Recipe
04of 18
Loaded Cucumber & Avocado Sandwich
Jacob Fox
This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.
05of 18Green Goddess SandwichVictor ProtasioThis green goddess sandwich is fresh and satisfying. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add some crunchiness, and the seasoned avocado brings in the creaminess.View Recipe
05of 18
Green Goddess Sandwich
Victor Protasio
This green goddess sandwich is fresh and satisfying. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add some crunchiness, and the seasoned avocado brings in the creaminess.
06of 18Chicken, Avocado & Quinoa Bowls with Herb DressingArrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you’ll have healthy meal-prep lunches for days.View Recipe
06of 18
Chicken, Avocado & Quinoa Bowls with Herb Dressing
Arrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you’ll have healthy meal-prep lunches for days.
07of 18Bell Pepper & Feta Chickpea SaladPhotographer: Rachel Marek, Food stylist: Lauren McAnellyThis easy no-cook chickpea salad comes together quickly, making it the perfect choice on busy days. Red-wine vinegar brightens the dish, while feta adds a tangy, slightly salty flavor.View Recipe
07of 18
Bell Pepper & Feta Chickpea Salad
Photographer: Rachel Marek, Food stylist: Lauren McAnelly
This easy no-cook chickpea salad comes together quickly, making it the perfect choice on busy days. Red-wine vinegar brightens the dish, while feta adds a tangy, slightly salty flavor.
08of 18Meal-Prep Roasted Vegetable Bowls with PestoYour co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches for several days – just grab a container on your way out the door in the morning.View Recipe
08of 18
Meal-Prep Roasted Vegetable Bowls with Pesto
Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches for several days – just grab a container on your way out the door in the morning.
09of 18Black Bean TacosMixing mashed canned beans with whole beans and seasonings makes an incredibly simple taco filling from your pantry. Top these speedy 5-ingredient tacos with lettuce, tomato and salsa or any of your favorite taco toppings.View Recipe
09of 18
Black Bean Tacos
Mixing mashed canned beans with whole beans and seasonings makes an incredibly simple taco filling from your pantry. Top these speedy 5-ingredient tacos with lettuce, tomato and salsa or any of your favorite taco toppings.
10of 18Chickpea & Quinoa Bowl with Roasted Red Pepper SaucePhotographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel GrecoQuinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.View Recipe
10of 18
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.
11of 18Roasted Veggie & Tofu Brown Rice BowlA healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.View Recipe
11of 18
Roasted Veggie & Tofu Brown Rice Bowl
A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.
12of 18Green Goddess Salad with ChickpeasIn this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.View Recipe
12of 18
Green Goddess Salad with Chickpeas
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
13of 18Chicken & Spinach Salad with Creamy Feta DressingPhotographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina DaleyThe creamy feta dressing steals the show in this protein and fiber-rich salad that makes a perfect lunch. While you can buy feta cheese already crumbled, we like crumbling our own fresh from the block for this salad.View Recipe
13of 18
Chicken & Spinach Salad with Creamy Feta Dressing
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
The creamy feta dressing steals the show in this protein and fiber-rich salad that makes a perfect lunch. While you can buy feta cheese already crumbled, we like crumbling our own fresh from the block for this salad.
14of 18Ceviche-Stuffed AvocadosRather than serving this easy mock shrimp ceviche with chips or tortillas, cut some carbs and pile the citrusy seafood in fresh avocado bowls for a fun and healthy presentation.View Recipe
14of 18
Ceviche-Stuffed Avocados
Rather than serving this easy mock shrimp ceviche with chips or tortillas, cut some carbs and pile the citrusy seafood in fresh avocado bowls for a fun and healthy presentation.
15of 18Quinoa Avocado Salad with Buttermilk DressingPersimmons add sweetness to this healthy avocado salad. Crispy fried quinoa adds unexpected crunch, putting the salad over the top in the best way.View Recipe
15of 18
Quinoa Avocado Salad with Buttermilk Dressing
Persimmons add sweetness to this healthy avocado salad. Crispy fried quinoa adds unexpected crunch, putting the salad over the top in the best way.
16of 18Falafel Salad with Lemon-Tahini DressingThis salad contains crispy pan-seared falafel and a ton of colorful veggies for a satisfying and healthy meal. Be sure to use dried, instead of canned, chickpeas in this healthy recipe—canned chickpeas add too much moisture.View Recipe
16of 18
Falafel Salad with Lemon-Tahini Dressing
This salad contains crispy pan-seared falafel and a ton of colorful veggies for a satisfying and healthy meal. Be sure to use dried, instead of canned, chickpeas in this healthy recipe—canned chickpeas add too much moisture.
17of 18Kale & Avocado Salad with Blueberries & EdamameBursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.View Recipe
17of 18
Kale & Avocado Salad with Blueberries & Edamame
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.
18of 18Spinach-Mushroom Frittata with Avocado SaladFrittatas are like omelets, only easier–and they taste great hot, warm or cold. This vegetable-packed version is spiked with flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for lunch!View Recipe
18of 18
Spinach-Mushroom Frittata with Avocado Salad
Frittatas are like omelets, only easier–and they taste great hot, warm or cold. This vegetable-packed version is spiked with flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for lunch!
Jessica Ball, M.S., RD
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