9 High-Fiber Lunches Under 400 Calories

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Getting enough fiber in your diet is important for promoting heart health and protecting against diseases like Type 2 diabetes and certain forms of cancer. What’s more, following a high-fiber diet can aid weight loss. The daily recommended intake for fiber is 25–35 grams and the best sources include whole foods such as fruits, vegetables, legumes (like black beans) and whole grains. Here, nine high-fiber lunches that contain at least 7 grams of fiber per serving and have 400 calories or less.

1. 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

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. 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

4. 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

5. 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

6. 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

7. 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

8. AVOCADO TUNA SALAD ON APPLE SLICES | LOVE & ZEST

Nutrition (per serving): Calories: 377; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 30mg; Sodium: 285mg; Carbohydrate: 31g; Dietary Fiber: 12g; Sugar: 17g; Protein: 28g

9. HIGH-PROTEIN CHICKEN SALAD SANDWICH | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g

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MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb, high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium

2 responses to “9 High-Fiber Lunches Under 400 Calories”

Nicholas Wall says:

February 11, 2019 at 7:02 pm

These nutrition facts aren’t accurate.

Look at #2- one large egg alone has 5g of far, and an avocado is about 30g. There’s no way that’s just 1g of fat.

Reply
- Christina E Davenport says:
  
  February 12, 2019 at 7:04 am
  
  Right? And 0 g cholesterol?
  
  Reply