Reviewed by Dietitian Madeline Peck, RDN, CDN
Credit: Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
Your lunch break is bound to be delicious, thanks to these nourishing recipes. Each dish features prebiotic and/or probiotic-rich ingredients like garlic, legumes and yogurt to support better gut health. They also have at least 6 grams of fiber to support better metabolism. Whether you opt for a colorful salad like our Chopped Italian Chickpea Salad or a hearty bowl like our Tuna & Veggie Grain Bowl, your midday meal will be the highlight of your day.
01 of 25
Chopped Italian Chickpea Salad
Credit: Photographer Victor Protasio, Food Stylist Emily Nabors Hall, Prop Stylist Phoebe Hauser.
This chopped Italian-inspired salad combines crisp lettuce, creamy chickpeas, juicy tomatoes and sharp provolone in a zesty red-wine vinaigrette. It’s hearty enough to stand on its own for lunch yet versatile enough to serve alongside grilled chicken or fish.
02 of 25
High-Protein, High-Fiber Chicken Soup
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen.
This hearty soup is loaded with lean protein, fiber-rich beans and vegetables, and bold flavors from sun-dried tomatoes, artichokes and lemon. Quick-cooking and satisfying, it’s a nutritious meal you can get on your table in just 30 minutes.
03 of 25
Easy Bean Salad With Herby Salsa Verde
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
This refreshing bean salad gets a lift from a quick homemade salsa verde packed with fresh herbs, jalapeño and lime. A mix of creamy beans, crisp radishes and smoky corn makes it hearty enough for a light lunch or easy dinner.
04 of 25
Green Goddess Chickpea Bowl
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
This veggie-packed chickpea bowl features hearty chickpeas and quinoa topped with an herby green goddess dressing made creamy with Greek-style yogurt and avocado. It’s a satisfying vegetarian lunch or light dinner that delivers fiber, protein and fresh flavor in every bite.
05 of 25
Cucumber & White Bean Sandwiches
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
This refreshing sandwich layers creamy smashed white beans with crisp vegetables and juicy tomato for a satisfying, fiber-rich lunch that comes together in just 15 minutes. A touch of dill pickle relish and Dijon adds tangy contrast, while avocado and mayo lend richness.
06 of 25
Sweet Potato-Crust Quiche with Veggies
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
This veggie quiche with a sweet potato crust is packed with spinach and sweet bell pepper and gets a hint of heat from pepper Jack cheese. It makes a colorful and hearty addition to your brunch or dinner table.
07 of 25
Tuna & Veggie Grain Bowl
Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimme.
This vibrant grain bowl combines nutty farro, roasted root vegetables and canned tuna for a balanced meal that’s both hearty and fresh. Roasting the beets, carrots and parsnips brings out their natural sweetness, while a quick lemony yogurt sauce adds brightness and creaminess.
08 of 25
Loaded Chopped Taco Salad Bowl
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
This no-cook taco salad bowl is packed with fiber and plant-based protein from black beans. A medley of toppings, including crispy lettuce, sweet bell peppers, cotija cheese and pickled onions, add texture and flavor. A tangy lime vinaigrette completes the quick, colorful meal that’s perfect for lunch or dinner.
09 of 25
Veggie Enchilada Soup
Credit: Photographer: Alex Huang.
This hearty vegetarian enchilada soup channels all the flavors of enchiladas into a cozy, one-pot meal. Sweet potatoes and bell pepper add natural sweetness, while warm spices and a touch of cream cheese give it depth and richness. Serve with your favorite toppings to make it your own.
10 of 25
Chickpea & Chicken Salad
Credit: Photographer: Alex Huang.
This creamy chicken and chickpea salad gets fiber and protein from mashed chickpeas and a pop of brightness from fruit. A blend of Greek yogurt and mayonnaise keeps the dressing light yet rich, while celery and toasted pecans add crunch.
11 of 25
Swamp Soup
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
This swamp soup, named for its vibrant green color, is made from a combination of spinach and parsley blended into a silky base, with fiber-rich white beans, shredded chicken and brown rice stirred in for a satisfying texture. A sprinkle of fried garlic and crushed red pepper adds savory crunch and gentle heat to each spoonful.
12 of 25
No-Chicken Salad Sandwich
Credit: Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer
This no-chicken salad sandwich, made with chickpeas, is a delicious plant-based alternative to the classic chicken salad. Mashing the chickpeas creates a creamy texture that blends seamlessly with Greek-style yogurt, celery, pecans and grapes for flavor and crunch. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch.
13 of 25
Easy Chickpea Salad Lunch Box
Credit: Ali Redmond
This easy chickpea salad lunch box is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite. It’s easy to scale up the recipe to prep multiple servings at once, so you can stock your fridge with grab-and-go lunches for the week. Just remember to add the crackers on the day you plan to enjoy it to keep them crunchy and delicious.
14 of 25
High-Protein Black Bean Salad
Credit: Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.
In this high-protein salad, black beans take center stage. As the main source of plant-based protein, they make the salad satisfying, with their creamy texture pairing perfectly with sweet potato, crisp veggies and a citrusy dressing. It’s an easy, filling option for lunch or dinner—especially for those looking to add more plant-powered protein to their diet.
15 of 25
High-Protein Cucumber Sandwich
Credit: Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.
This high-protein cucumber sandwich features a creamy spread made by whipping cottage cheese with white miso, soy sauce and rice vinegar. This mixture delivers a creamy boost of protein that pairs perfectly with sliced cucumbers, which add a crisp, fresh bite.
16 of 25
Chopped Salad with Italian Vinaigrette
This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette, while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.
17 of 25
20-Minute Chickpea Soup
Credit: Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong.
When dinner needs to happen fast, turn to this creamy chickpea soup that’s pulled together in just 20 minutes. Cream cheese melts right into this zesty soup for a velvety texture that feels cozy and comforting. Garnished with cilantro and crunchy tortilla strips, it’s a one-pot meal that’s weeknight-friendly and crowd-pleasing.
18 of 25
Beet & White Bean Sandwiches
Credit: Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
These beet and white bean sandwiches have a vibrant, creamy filling. Pickling the beets in rice vinegar and thyme leads to a tangy, herb-infused flavor. Making your own pickled beets also eliminates any added sugars that might be in a store-bought version. Combining the beets and beans with alfalfa sprouts, red onion and your favorite bread, these sandwiches are a satisfying plant-based lunch.
19 of 25
Chickpea Grain Bowl with Feta & Tomatoes
Credit: Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
20 of 25
Lemony Orzo & Tuna Salad with Broccoli
Credit: Leigh Beisch
This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite. Be sure to monitor the pasta-cooking carefully, as orzo can go from al dente to mush in a minute. If in doubt, drain it a little early—it’ll soften further in the lemon dressing.
21 of 25
Cucumber-Hummus Wrap
Credit: Photographer: Ali Redmond.
This cucumber-hummus wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables. For a shortcut, swap in pre-shredded coleslaw mix instead of shredding your own cabbage.
22 of 25
No-Cook Black Bean Taco Bowls
Credit: Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
These black bean taco bowls with lime crema are a refreshing no-cook meal that’s perfect for busy days. They feature hearty black beans, veggies and zesty toppings layered over crispy cabbage and lettuce. The lime crema adds a tangy, creamy finish that brings all the flavors together. Enjoy these effortless bowls with the suggested toppings below, or customize them with your own favorites.
23 of 25
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.
24 of 25
Sweet Potato–Black Bean Tostadas
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
These sweet potato tostadas pack in plenty of plant-based protein, combining hearty black beans and nutrient-packed sweet potatoes for a satisfying and flavorful meal. Along with the protein, you’ll also get a boost of gut-healthy fiber and plenty of anti-inflammatory vitamins and minerals from the sweet potatoes.
25 of 25
Cucumber-Spinach Sandwich
Credit: Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This cucumber-spinach sandwich is light and refreshing, combining crisp cucumbers with tender spinach for a fresh, green bite. Layered on whole-grain bread with a creamy spread, it’s both simple and satisfying. Perfect for a quick lunch at work or at home, this sandwich is a no-fuss option.
Read the original article on EatingWell
