She Strengthens

Boost Your Energy with a High-Fiber Lunch

Are you tired of feeling sluggish and hungry after lunch? A high-fiber meal might be just what you need to stay energized and focused throughout the day. Discover delicious and nutritious salads, sandwiches, and main entrées that will keep you full and satisfied.

The Power of Fiber

Fiber is an essential nutrient that plays a crucial role in maintaining good health. It helps regulate digestion, lowers the risk of cardiovascular disease, and keeps you feeling full and energized. Unfortunately, most Americans don’t get enough fiber in their diet, with 95% of the population falling short of the recommended daily intake.

Fiber-Rich Salads

1. Honey Mustard Salmon with Shaved Brussels Sprout Salad: This recipe is a game-changer for packed lunches. The Brussels sprouts add a filling and fiber-rich twist to traditional lettuce, while the broiled salmon provides a boost of protein. (5 grams of fiber per serving)
2. 5-Minute Lentil Tomato Salad: This quick and easy recipe is perfect for busy days. Canned lentils, cherry tomatoes, and chives come together in a flavorful and fiber-rich salad. (9 grams of fiber per serving)
3. Charred Kale and Farro Salad with Salmon: Farro is a pantry must-have for its high fiber content. This recipe pairs it with charred kale, salmon, and sesame seeds for a nutritious and filling lunch. (9 grams of fiber per serving)
4. Spiced Raisin and Pine Nut Salad: This unique salad features barley as a base, which is higher in fiber than brown rice. The combination of curry powder, cinnamon, and turmeric adds a flavorful twist. (17 grams of fiber per serving)
5. Healthy Chicken Chickpea Chopped Salad: This recipe is all about exciting textures and flavors. Chickpeas add extra protein and fiber, while the goat cheese provides a savory bite. (9 grams of fiber per serving)

Fiber-Rich Sandwiches and Wraps

1. Black Bean Avocado Tuna Salad Sandwiches: This recipe is a quick and easy solution for a nutritious lunch. The black beans and avocado provide a boost of fiber and protein. (6 grams of fiber per serving)
2. Turkey Tortilla Wrap with Avocado Cream: This healthier wrap features an avocado-Greek yogurt spread instead of mayo, making it a fiber-rich and satisfying option. (11 grams of fiber per serving)
3. Roasted Red Pepper, Carrot, and Hummus Sandwich: This simple sandwich gets a fiber boost from the whole-wheat baguette and hummus spread. (8 grams of fiber per serving)

Fiber-Rich Main Entrées

1. Black Beans and Cauliflower Rice: This grain-free take on beans and rice features cauliflower as a low-carb and high-fiber base. (15 grams of fiber per serving)
2. The Best Avocado Pasta: This creamy pasta dish is rich in fiber and protein thanks to the avocado sauce and whole-wheat pasta. (11 grams of fiber per serving)
3. Greek Quinoa Bowls: This easy and nutritious recipe features protein-packed quinoa as a base, making it a fiber-rich and satisfying option. (9 grams of fiber per serving)

Meeting Your Daily Fiber Needs

Aim to get at least 25 grams of fiber per day for women, or 38 grams per day for men. Focus on incorporating a few grams of fiber into each meal to meet your daily needs. Start with a high-fiber breakfast, followed by a nutritious lunch, and finish with a fiber-rich dinner. By making small changes to your diet, you can boost your energy and support your overall health.