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Upgrade Your Lunch: 5 Ways to Make Your Sandwich Less Boring

Upgrade Your Lunch: 5 Ways to Make Your Sandwich Less Boring


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A few simple ways to make lunch something you look forward to

We’ve got the cure for the sad desk lunch, and yes, your whole office will be jealous.

Invest in good bread. Soggy sandwiches really put a damper on anyone’s day. Make sandwiches with crusty Italian bread or French baguettes so they’ll stay sturdy through lunchtime. Plus, you’ll look super fancy doing it.

Go meatless. It sounds blasphemous, but sabich, a pita sandwich stuffed with eggplant, hummus, and hard-boiled eggs, can be just as satisfying as a turkey club.

Roasted vegetables. Instead of the standard lettuce and tomatoes, add roasted in-season vegetables to your ‘wich. Make a big batch at the beginning of the week so all you have to do is put the sandwich together before you leave the house.

Don’t hold the (seasoned) mayo. Mayonnaise is a classic addition to sandwiches, but add in some lemon juice or chopped fresh herbs and you’ve just turned a sandwich into an experience.

Step up your cheese game. Although cheese is always an amazing addition to sandwiches, try experimenting with different varieties. Smoked Gouda is a classic for mac and cheese, but it also pairs well with roast beef; or, try creamy chevre with thick-sliced turkey.

Julie Ruggirello is the Recipe Editor at The Daily Meal and thinks that there's nothing sadder than a sad desk lunch. Follow her on Twitter @TDMRecipeEditor.


13 Mediterranean Lunch Recipes to Upgrade Your Midday Menu

Packing your own lunch in the morning saves loads of cash, and it can be way healthier. While eating Mediterranean food (aka all the tomatoes, lemons, feta, and falafel you can put on one plate), you won’t miss those fatty subs one bit.

You may not be able to jet to Greece and back in your 1-hour lunch break, but these tasty Mediterranean recipes definitely live up to the hype.

The Mediterranean diet is rich in olive oil (we see you, healthy fats) as well as fruits, veggies, legumes, nuts, and seeds. There’s also a bit of seafood on the menu, sprinkles of cheese here and there, and an occasional glass of red wine thrown in for good measure.

If the delicious list of ingredients wasn’t enough to convince you, research shows that the Mediterranean diet can reduce the risk of cardiovascular disease, increase fat loss, and protect against type 2 diabetes. Lăcătușu CM, et al. (2019). The Mediterranean diet: From an environment-driven food culture to an emerging medical prescription. DOI: 10.3390/ijerph16060942

1. Classic Mediterranean salad

A bowl of classic Greek salad doesn’t need any company — it’s satisfying enough on its own. Prepare spinach, black olives, cherry tomatoes, thinly sliced red onion, and the beloved salty cheese, feta.

For a simple dressing to suit it, combine olive oil, red wine vinegar, minced garlic, Italian seasoning, salt, and pepper.

2. Falafel kale salad with tahini dressing

Homemade falafel sounds like a daunting all-day endeavor. In reality, you can whip these vegan fellas up in just 10 minutes.

Just blend chickpeas, onion, and garlic in a food processor and then add cilantro, parsley, cumin, coriander, and red pepper flakes.

Once you’ve finished frying up your falafel, your base salad is just as simple: kale (marinated in lemon juice), red onion, white beans, and jalapeño.

The blogger points out that kale is amazing for meal-prepping because it can hold up for days — you can’t really say the same about spinach.

3. Mediterranean lentil salad

Lentils are a pantry item that can work in a variety of dishes — stews, soups, and more. This recipe has them in a starring role with the help of red onion, radishes, celery, red bell pepper, parsley, and feta.

The best part? You can have a big batch ready in less than 30 minutes, and it’ll keep for days.

4. Bulgur salad with feta

Bulgur can easily hold its own as the main dish in your lunch box. This one is extra lemony and pairs perfectly with all the best herbs: cilantro, mint, and parsley.

As for the must-have topping, you’ve got feta, which is first marinated in olive oil with lemon zest, garlic powder, and fresh oregano. Hello, salad of our dreams.


15 Easy Lunch Ideas That Nutritionists Actually Make

You already know that a healthy lunch is important for staying focused, energized, and satiated through the afternoon&mdashbut "healthy" doesn't need to mean boring. In fact, eating the same old desk salad every day can actually increase the odds you'll get cravings for not-so-wholesome fare, like fast food and dessert. That's why so many nutritionists get creative with their midday meal they know it's key to staying on track with a clean diet. Plus, eating a different, delicious lunch each afternoon can enhance an otherwise ho-hum workday.

Preparing your meals at the beginning of the week (aka meal prepping) has been proven to help diversify your diet: A recent French study found that participants who planned their menu for the days ahead had more varied and healthy meals and lower rates of obesity than those who didn't map out their dishes. (Find out how to stop the craving cycle before it starts and burn fat around the clock with the naturally sweet, salty, and satisfying meals in Eat Clean, Lose Weight & Love Every Bite.)

To inspire you, we've gathered our favorite nutritionist lunches from Instagram to show you just how healthy and delicious a midday meal can be&mdashwhether savored at home or in the office. Not only are these dishes pretty darn easy to make, but they also lend themselves perfectly to weekend meal prep.

Kimberly Snyder, CN, a celebrity nutritionist and author of The Beauty Detox Solution, satisfies crunchy lunchtime cravings with a powerhouse veggie salad made of thinly sliced golden beets, fennel, parsley, and cilantro. Fennel tends to be an overlooked salad ingredient, but it's time that changed. Not only does it have a delicious anise-like flavor, but it also contains a variety of nutrients&mdashincluding calcium, iron, and zinc&mdashthat contribute to bone health. (Fennel is also one of the many foods that can help you de-bloat.)

PRO TIP: Top this salad with Snyder's go-to dressing made with 1½ Tbsp sesame oil, 1 Tbsp raw miso paste, 2 tsp coconut nectar, 2 tsp lime juice, and ½ tsp minced fresh ginger. Concerned this salad won't keep you full until your next snack or meal? Pair it with lean protein like skinless chicken breast, a blend of beans and lentils, or any of these 5 high-protein foods nutritionists want you to get more of.

Upgrade boring tuna salad with inspiration from Stacie Hassing, RDN, a dietitian at United Hospital District in southern Minnesota, who serves her fish on baguette slices. To make a similar salad at home, combine heart-healthy tuna (canned in water, not oil) with your favorite crunchy veggies, such as diced bell pepper and diced cucumber, and fold in Whole-30-approved Primal Kitchen Avocado Oil Mayonnaise ($17, amazon.com) or a combination of plain Greek yogurt and Dijon mustard, to taste.

PRO TIP: When choosing your bread, keep in mind that fibrous whole grains (including sprouted grains) are always better than refined grains, which are stripped of their nutritious bran and germ.

Skip the taco shop at lunch and opt for this homemade California "crunchwrap" instead. Liz Shaw, RDN, a registered dietitian based in San Diego, created this crunchy lunch recipe using ingredients like jalapeños, crisp flatbread, pulled chicken breast, and guacamole. The star of this dish, however, is the fiber-rich black beans, which are filling and support gut health. (Still craving tacos by dinner time? Try one of these 9 summer taco recipes.)

PRO TIP: If you can't find a wholesome flatbread at the market, use a 6-inch whole grain wrap as a stand in.

Myth buster: Nutritionists do eat pasta they're just smart about it. For instance, a bowl of plain, unadorned noodles may cause a spike in blood sugar, leaving you ravenous later. That's why RDs balance those carbs with veggies and lean protein for a satiating meal. In this pasta salad recipe by Emily Dingman, a nutrition expert based in Los Angeles, cheese tortellini debuts alongside skinless chicken thighs, arugula, and cherry tomatoes for a lunch rich in slow-digesting fiber and protein, both of which will help you stay full well into the afternoon. (Want more pasta but less bloat? These 10 recipes have got you covered.)

PRO TIP: To keep your noodles tasting fresh all week long, store the dressing in a separate container and pour some over each serving of pasta right before you put fork to mouth.

You've likely had your fair share of kale salads for lunch&mdashand you'll likely have many more. But that doesn't mean you should settle for a boring bowl of greens. Gena Hamshaw, CN, a nutritionist and author of Food52, upgrades her kale by topping it with protein-packed lentils, hummus, and mashed purple sweet potatoes. While mashed spuds may be the last thing you'd expect to find in a salad, they add a creamy texture and irresistible flavor to the dish. They're also packed with anthocyanins, pigments that have been associated with reduced cancer risk. (For even more creative salad ideas, check out these 10 low-cal salads that are totally lettuce-free.)

PRO TIP: If you can&rsquot find purple potatoes in your market, pick up orange sweet potatoes, instead, and use this recipe to create the perfect, savory mash.

This cheesy Tex-Mex staple gets a bad rap, but Willow Jarosh, RD, and Stephanie Clarke, RD, nutritionists and founders of C&J Nutrition, prove it can easily be a healthy lunch. They make theirs with wholesome ingredients like whole-wheat tortillas (rather than ones made with nutrient-void white flour) and go light on the cheese. To round out their meal, they pair their quesadilla with sautéed greens, salsa, and a few slices of avocado, which is rich in bone-friendly vitamin K. (These are the 7 essential vitamins you need after age 40.)

PRO TIP: If you cook your quesadilla over the stove, drizzle the pan with canola oil, which is low in saturated fat but high in healthy fats, including one omega-3 fatty acid that may lower blood pressure. It also has a high smoke point, meaning you don't have to worry about it releasing toxic chemicals at moderate cooking temperatures.

This is an easy meal to make in large batches&mdashenjoy some for dinner and save the remaining portions for lunch throughout the week. This savory dish from registered dietitian nutritionist Lyndi Cohen, an accredited practicing dietitian based in Australia, boasts cooked salmon, avocado (rich in blood pressure-lowering potassium) tossed with cherry tomatoes and red onion leafy greens and roasted cauliflower (bake florets on 400°F for 40 minutes) seasoned with harissa and topped with pomegranate arils, mint, and pistachios.

PRO TIP: Have leftover avocado from your side salad? To keep it from browning, sprinkle it with an acidic agent such as lemon or lime juice and store in an airtight container for up to a day. (You can also use that leftover avocado to make one of these creamy desserts.)

Marinated Portobello mushroom caps, avocado, tomato, radishes, and pea shoots are among the healthy ingredients stuffed into this sandwich from McKel Hill, RDN, the dietitian behind Nutrition Stripped. Portobellos are a fibrous alternative to high-sodium processed sandwich meat, which the World Health Organization has classified as a carcinogen, or something that likely causes cancer. Score even more health benefits from the tomatoes, which are a rich source of lycopene, an antioxidant linked to cancer prevention and healthy cholesterol levels. (This is what one woman ate to get off her cholesterol meds.)

PRO TIP: To marinate a mushroom cap, whisk two parts olive oil to one part lemon juice, and sprinkle with your favorite herbs and spices (a few good options: garlic, rosemary, and a dash of salt). Pierce mushroom caps and place in a dish. Drizzle with marinade, cover, and refrigerate for 15 minutes. To cook, roast at 450°F for 20 minutes.

For a healthy alternative to traditional pasta, registered dietitian Sammi Haber, RD, CDN, a dietitian based in New York City, turns to fiber- and protein-packed chickpea pasta, which keeps you full longer than traditional noodles and promotes bowel health. One to try: Banza Pasta ($17 for 6 boxes, amazon.com). Here, she topped her pasta with tomato sauce, Parmesan, and scallions for a flavorful dish that's still relatively low in calories.

PRO TIP: Check your tomato sauce for added sugars. Some companies add the sweet stuff to make up for less-than-flavorful ingredients like cheap vegetable oils or dehydrated vegetables. Ideally, your sauce will have less than 4 g of sugar per serving. (For more ways to make pasta night diet friendly, don't miss these 6 ways to make Italian food flat-belly friendly.)

If you want the savory taste of sushi without all the starchy white rice, look no further than this creative avocado sushi recipe by Rachael Hartley, RD, a dietitian based in Columbia, SC. An easy meal to share with friends or coworkers, this two-step recipe offers a fresh take on the California roll. It features ingredients including crabmeat (packed with fatigue-fighting B12), cucumber, soy sauce, and mayonnaise (yes, even nutritionists enjoy indulgent condiments sometimes, but don't overdo it&mdashthe recipe calls for less than 1 Tbsp per serving!).

PRO TIP: Top your meal with less-sodium soy sauce to ward off bloat and high blood pressure.

Believe it or not, health experts love gooey grilled cheese goodness just like the rest of us. Joy McCarthy, a certified holistic nutritionist based in Canada, makes her go-to grilled cheese recipe a little healthier with pear slices (you can also use apple slices). Adding fibrous fruit to your sandwich makes for a more nutritious and satisfying meal&mdashnot to mention it provides an unexpected juicy flavor. Complete the sandwich with Dijon mustard, white cheddar or hard goat cheese (both of which contain calcium, a mineral that helps maintain muscle mass), and a touch of butter for cooking. For more ways to upgrade your favorite sandwich, check out these 25 ways to make a spectacular grilled cheese.

PRO TIP: To ensure the fillings don't leave your bread soggy, toast the bread before cooking it in the skillet.

Reinvent pizza for lunch by taking inspiration from Shira Lenchewski, RD, a nutritionist based in Los Angeles. Her cauliflower pizza recipe boasts a healthy crust made with nothing more than cauliflower (a potent source of electrolyte-balancing potassium), eggs, and a pinch of salt and red pepper. Toppings include pesto, tomatoes, and fresh basil, but you can mix things up to best please your tastebuds.

PRO TIP: In addition to serving as a low-carb pizza crust ingredient, cauliflower can stand in for rice (just pulse florets in the food processor), or take the place of spuds for lightened up mashed "potatoes." (For more ways to use the cruciferous veggie, try some of these 10 surprising things to do with cauliflower.)

A healthy teriyaki bowl goes light on the sauce and heavy on the greens, as Jessica Sepel, a Sydney, Australia-based nutritionist, proves with this fresh dish. According to the USDA, one serving of rice is ½ cup&mdashso you'll want to spoon a pile of grains the size of a baseball into your teriyaki bowl. Meanwhile, a serving size of muscle-repairing chicken is three ounces, about the size of your palm or a deck of cards. Top both with avocado slices and your favorite veggies to complete the dish. (Don't eat meat? These vegan dinners have just as much protein as a chicken breast.)

PRO TIP: Marinate the chicken in a low-sodium teriyaki for at least 3 hours before cooking in a frying pan over a medium flame.

Get comfortable with the idea of comfort food being healthy. To pull off this tempting dish, Caitlyn Elf, RD, the dietitian behind Cait's Plate, tossed whole-wheat macaroni and cheese with grilled chicken breast and steamed broccoli for a balanced pasta meal. It's a delicious way to sneak in the green vitamin-rich veggie, which your mom had good reason to encourage: Part of the cruciferous vegetable family, which also includes kale and cauliflower, broccoli gets its bitter taste from sulforaphane, which may inhibit the progression of cancer cells. This tree-like green also contains folate, which supports nervous system function and may decrease breast cancer risk in women.

PRO TIP: Need to get dinner on the table in less than 20 minutes? Swap grilled chicken for a pre-made rotisserie bird and use frozen broccoli that steams right in its bag.

Trade frozen veggie burgers and fast food patties&mdashmany of which have additives and loads of sodium&mdashfor a healthy homemade beet burger. Even if you're not a big fan of this root veggie, you'll probably relish this easy burger recipe from Jessica Jones, RD, and Wendy Lopez, RD, dietitians and founders of Food Heaven Made Easy. It showcases a ton of other flavorful ingredients including onion, sunflower seeds, red beans, and garlic, offering the benefits of beets (which are rich in immune-boosting vitamin C) without an overpowering root vegetable flavor. (Here are a few other ways to make your favorite comfort carbs from beets.)

PRO TIP: Ditch the top bun on your burger to cut back on carbs and boost the staying power of your meal with a wholesome side salad, instead.


Whether you've been bringing the same brown bag lunch to work for weeks straight of you've been working from home and have found yourself cooking the same hum-drum meals over and over again, there's a chance your lunch routine has gotten a little stale. It doesn't matter if you're grabbing last night's leftovers or tossing together a quick salad with whatever's left in the fridge, if you're like most people, you may have fallen into something of a lunch rut. Refresh your mid-day meals with these fast and delicious cold lunch ideas, like the Italian Hero Chopped Salad, pictured here&mdashyou won't even need to turn on the oven!

If you have pre-cooked chicken breasts on hand, turn them into a spectacular, flavorful chicken salad. The key to making a chicken salad that stands out from the rest is using fresh herbs, such as tarragon and basil, crunchy scallions and celery, and a touch of mayonnaise. You can serve it over crisp romaine or tuck it into a hot dog bun along with cherry tomatoes and bacon strips for a hand-held bite. Another cold lunch recipe that you can make in advance and enjoy throughout the week is our Creamy Ginger-Asparagus Soup, which happens to be vegan and gluten-free. It's the perfect way to make use of spring and summer produce. Plus, it will leave you feeling nourished and energized, so that you can avoid the dreaded afternoon slump.

For kids, take their favorite lunch sandwich&mdasha PB & J&mdashto the next level by using three slices of bread and two layers of filling for an epic triple-decker meal. Switch it up with different types of nut butter&mdashtry almond or cashew&mdashand homemade fresh jam made with beautiful summer berries. You'll look forward to the week ahead with these cold lunch ideas in your back pocket.


30 Easy Lunch Ideas You Can Whip Up in No Time

Nobody has time to make a gourmet feast for lunch under normal circumstances. In the midst of a pandemic? Forget it. We’re all in dire need of easy lunch ideas right now.

Easy doesn’t have to mean bland and boring, though. There are lots of exciting ways to incorporate tons of flavor and nutrition into your lunch that don’t require an enormous amount of time or effort. Think satisfying sandwiches, salads and wraps that keep things fresh and simple—coming together in less than 10 or 15 minutes and a few easy steps.

If your lunch hour is starting to feel a little stale or exhausting, check out these creative, filling, and easy lunch ideas and recipes to keep things fresh and simple.


12 Open-Faced Sandwiches to Solve the Lunch Question

Let’s face it — lunch can sometimes be really boring. You’re either eating last night’s leftovers, a sad deli salad, or a sandwich that you threw together as you were rushing out the door. But this spring, it’s time to step up your lunch game — we guarantee it will make your workday better.

The easiest way to make lunch more appetizing is to swap that boring sandwich for an open-faced one (if you want to get really fancy, just call it a tartine). Here are our 12 favorite open-faced sandwiches to get you started.

1. Tuna Melts with Olive Oil Mayonnaise & Parmesan

If you have access to a toaster oven at the office, a tuna melt is a no-brainer — especially when you make them on baguette slices and mix hard-boiled eggs and capers into the salad. If you’re going to do it, you’ve got to own it, though. Be ready to defend your tuna melt to the death!

2. Peach & Prosciutto Bruschetta

Think of this crostini as a mini open-faced sandwich. The sweet and salty combination of peaches and prosciutto is a total lunch upgrade, but you’ll be best off waiting until peaches are in season before you brown-bag this recipe.

3. Cucumber Peel Sandwich Spread

The recipe here might be mostly focused on the sandwich spread, which is made from cucumber peels, cream cheese, and mustard, but the result is a delicious open-faced sandwich. You can slather the spread on a baguette and top it with just about anything you please. Our favorite is any salty, cured ham.

4. Open-Faced Chicken Salad Sandwich

Chicken salad is a no-brainer when it comes to open-faced sandwiches, but this version is a must-try. It’s a lighter take on the traditional chicken salad. thanks to a swap of Greek yogurt for the traditional mayonnaise. The sprinkling of pumpkin seeds on top makes it feel even more special.

5. Mini Bagels and Lox

Isn’t everything more fun to eat when it’s mini? That holds true with these mini bagels topped with cream cheese, lox, and chives. Add a simple arugula salad, and lunch is done.

6. Ham Welsh Rarebit

If you’re not familiar with it, Welsh Rarebit is a traditional British dish in which toasted bread is covered in a sauce made from cheese and dark ale. It’s a completely decadent recipe to add to your lunch repertoire.

7. BLT Bites with Avocado Cream

Yes, you could serve these as appetizers at your next dinner party, but we think they make a great lunch, too. Plus, all the layers can be prepped ahead of time, so you can just assemble the toasts when it’s time for lunch.

8. Roasted Tomato Tartine

Since we’re not quite at peak tomato season yet, you need to do a little extra to bring out their flavor. This roasted tomato tartine does just that. Roast the tomato wedges with some balsamic, olive oil, salt, and pepper, and then layer on your favorite toast with ricotta, Dijon mustard, and fresh herbs.

9. Ricotta, Fig, and Honey Tartine

We might have originally imagined this as a breakfast dish, but we see no reason it can’t be a delicious lunch as well. If you want to make it feel more lunchtime- appropriate, consider adding some prosciutto on top.

10. Open-Faced Turkey “Hot Brown” Sandwiches

If you want a sandwich that will tide you over until dinner (or if you skipped breakfast and need a lunch that will make up for it), opt for this sauce-slathered turkey sandwich with bacon and tomatoes.

11. Fava Bean and Radish Bruschetta

Tomato bruschetta is great, but it’s good to switch things up occasionally. This fava bean version makes good use of spring produce, and is hearty enough to keep you going through an afternoon of meetings.

12. Avocado Toast

You know we couldn’t talk about open-faced sandwiches without bringing avocado toast into the mix. The eternally popular dish can be dressed up in any number of ways, but sometimes simple is best with a drizzle of olive oil and a few red pepper flakes.

Kristin is the co-founder of Part Time Vegan and Silent Book Club. As a former editor at Real Simple, she is compulsively organized and loves solving people's problems. She has a weakness for desserts, especially ice cream.


Tasty Sandwiches and Wraps

Sandwiches and wraps are very easy lunches that you can prepare in a hurry, even on your busiest mornings. They can also be as nutritious as they are delicious.

It's easy to make sandwiches and wraps heart-healthy, you just have to choose the right ingredients. Include things such as veggies, fruit, whole grains, lean proteins, and nuts. Lean meats like turkey and chicken are preferred as well.

Do be careful about adding too much cheese, bacon, or certain condiments, though. All of these could add fat and calories to your lunch.

The best part of this lunch option is that it will only become boring if you allow it to. Rotate the types of ingredients you have in the refrigerator and look for fun, new combinations to avoid a sandwich rut.


Delicious Additions

The heart of the sandwich can consist of practically anything. However, it is this section of the sandwich that can also pack on additional calories and saturated fat and derail your cholesterol-lowering diet. Keeping your sandwich healthy doesn’t have to be boring or limit your choices with these simple tips.

Vegetables - You can never have too many of these on your sandwich. In fact, you should make it a point to add a few vegetables to any sandwich you make. Vegetables can add texture and flavor to the sandwich. Additionally, veggies contain phytosterols and other healthy chemicals that can help lower your LDL cholesterol.  Although lettuce and tomato are the classic additions chosen for sandwiches, practically any vegetable can be added to a sandwich.

Needing something a little different? Add sprouts or spinach instead of lettuce. Rather than your traditional tomato, add sliced cucumber, shredded carrots, black olives, a slice of avocado or onion to your next sandwich fare. Better yet, why not add all of these ingredients?

Fruit - Although not as popular of a choice as veggies, fruits can add flavor to an otherwise dull sandwich especially if you are craving something a little bit sweeter. Chopped apples, diced cranberries, halved grapes, or citrus fruits can make a tasty and healthy addition to your sandwich.

Meats - Often touted as the most important part of the sandwich, meat can also be the largest source of saturated fat which can add calories to the sandwich if the cuts are especially fatty. Meat can be included incorporated into your cholesterol-friendly diet in moderation. Here are some ways to include meat in your sandwich, without severely impacting your cholesterol-lowering diet:

  • Use lean cuts - Some meats do not contain as much fat, which may make them a better choice than certain fattier cuts. Try these helpful tips on selecting leaner meats for your sandwich.
  • Add fish instead - Fish can be an excellent, heart-healthy alternative addition to a sandwich. Salmon and tuna have healthy omega-3 fats that can help keep your heart healthy and your triglycerides within a healthy range.  
  • Add meat alternatives - Adding beans or tofu to your sandwich can add bulk and protein to your diet - without the excess fat.

Cheeses - Cheese can be a good source of calcium—​and saturated fat. When looking for cheeses to go on your sandwich, try selecting cheeses lower in fat and calories. Alternatively, some manufacturers have thinner slices of cheese available that are pre-cut to reduce calories.


22 High Fiber Lunches to Keep You Full Till Dinner

We all know the 3 p.m. slump far too well. Lunch was a quick piece of pizza because we were too busy to prep a salad. Now we’re starving again and we’ll eat anything within arm’s reach. Hello, cupcakes in the office kitchen.

What that pizza lunch was missing was our (other) favorite f-word: fiber. You know, that stuff naturally found in fruits and vegetables that keeps you regular and reduces the risk of cardiovascular disease. Slavin J. (2013). Fiber and prebiotics: mechanisms and health benefits. DOI: 10.3390/nu5041417

If the phrase “fiber-filled” conjures up images of boring old cereal, fear not. You’ll actually be excited to start bringing your lunch to work when you know fiber-filled food can be this freakin’ fantastic.

1. Honey mustard salmon with shaved brussels sprout salad

Fiber per serving: 5 grams

This recipe is a super fun way to switch up your packed salad routine. The brussels sprouts are a filling, high fiber alternative to lettuce, while the broiled salmon needs to be served room temp, so it’s perfect at work.

2. 5-minute lentil tomato salad

Fiber per serving: 9 grams

Don’t you hate meals that take longer to prepare than they do to eat? This isn’t one of those. It takes all of 5 minutes to throw canned lentils, plump cherry tomatoes, and chives in a bowl.

Keep it simple with just salt and vinegar, or take an extra 30 seconds to throw in some chopped basil and garlic for even more flavor.

3. Charred kale and farro salad with salmon

Fiber per serving: 9 grams

With more fiber per serving than brown rice, farro is a pantry must-have. This recipe does require you soak it overnight before cooking, but it’s so worth it.

Pile it on a bed of kale, top with salmon for protein, and sprinkle with sesame seeds for a lunch that throws the “salad = rabbit food” stereotype out the window.

4. Spiced raisin and pine nut salad

Fiber per serving: 17 grams

This lettuce-free salad takes the road less traveled in several ways: from the not-so-common barley base to the funky combination of curry powder, cinnamon, and turmeric to brighten it all up.

In your rush to get out the door, don’t skimp on the spices — they’re super easy to find, and they make all the difference.

5. Healthy chicken chickpea chopped salad

Fiber per serving: 9 grams

It’s all about exciting textures and flavors in this recipe. Jazz up your standard chicken salad by throwing in some chickpeas for extra protein, natural sweetness from corn, and a savory bite from the goat cheese.

6. Marinated tempeh salad

Share on Pinterest Photo: Wellness with Taryn

Fiber per serving: 17 grams

Between the tempeh, sweet potato, and veggies, there’s enough fiber in here for about half of the daily recommendation! Not too shabby for just one meal.

But as far as taste is concerned, it’s really all about the creamy tahini marinade. Let your tempeh soak in it as long as possible before grilling to get maximum flavor.

7. Zucchini noodle caprese salad

Fiber per serving: 10 grams

Chickpeas give more oomph to the tomato and mozzarella combo to make it a fiber-rich meal with a little extra protein. And with the zoodles at its base, it’s basically like eating a big bowl of pasta.


Put an egg on it.

You really can’t go wrong here. Drop a hard- or soft-boiled egg into the broth, stir in scrambled eggs, or finish your noodle bowl by topping it with a fried egg. If you plan ahead, you can cook your eggs in the same pot as your ramen. For hard-boiled, place raw eggs in a pot with cold water, bring them to a boil, then add your noodles. The eggs should be cooked perfectly by the time your noodles have softened (fish them out sooner for soft-boiled). You can also poach eggs in your ramen as it cooks, or beat an egg in a separate bowl before swirling it into the broth for egg drop ramen soup.



Comments:

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  2. Zologrel

    Very valuable idea

  3. Psamtic

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  4. Haroun

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