Following a high-fiber diet help with weight loss, heart health and protecting against diseases. The daily recommended intake for fiber is 25–35 grams and the best sources include whole foods such as fruits, vegetables, beans and whole grains. These high-fiber lunches contain at least 7 grams of fiber per serving and under 350 calories.

1. STRAWBERRY-CHIA JAM AND CASHEW BUTTER TOASTS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 342; Total Fat: 20g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 250mg; Carbohydrate: 37g; Dietary Fiber: 7g; Sugar: 17g; Protein: 8g

2. VEGGIE BOWL WITH FARRO AND EGG | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 298; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 446mg; Carbohydrate: 58mg; Dietary Fiber: 10g; Sugar: 10g; Protein: 15g

3. HIGH-FIBER CHICKEN AND BLACK BEAN ENCHILADAS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 309; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 69mg; Sodium: 337mg; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 7g; Protein: 27g

4. CREAMY CAULIFLOWER AND CARROT SOUP | MYFITNESSPAL’S RECIPES 

Nutrition (per serving): Calories: 263; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Cholesterol: 7mg; Sodium: 238mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 12g; Protein: 11g

5. BARLEY AND PROVENCAL VEGETABLES IN VINAIGRETTE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 284; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 5mg; Sodium: 387mg; Carbohydrate: 43g; Dietary Fiber: 10g; Sugar: 6g; Protein: 11g

6. LENTIL-MISO KALE SOUP WITH NORI | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 217; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 363mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 5g; Protein: 14g

7. HEALTHY MU SHU TOFU | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 246; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 93mg; Sodium: 550mg; Carbohydrate: 29g; Dietary Fiber: 7g; Protein: 12g

8. CACIO E PEPE SPAGHETTI SQUASH BOATS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 288; Total Fat: 17g; Saturated Fat: 9g; Monounsaturated Fat: 5g; Cholesterol: 34mg; Sodium: 642mg; Carbohydrate: 26g; Dietary Fiber: 10g; Sugar: 14g; Protein: 15g

9. TOMATO & LENTIL SOUP | LOVE & ZEST

Nutrition (per serving): Calories: 235; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 256mg; Carbohydrate: 38g; Dietary Fiber: 14g; Sugar: 10g; Protein: 12g

10. STIR-FRIED CAULIFLOWER “RICE” BOWL | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 277; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 212mg; Sodium: 523mg; Carbohydrate: 33g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g

11. BROCCOLI QUINOA TABOULI | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 195; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 62mg; Carbohydrate: 28g; Dietary Fiber: 8g; Sugar: 1g; Protein: 9g

12. PASTA LENTIL BOLOGNESE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 337; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrate: 68g; Dietary Fiber: 15g; Sugar: 8g; Protein: 13g