15+ High-Fiber, High-Protein Lunches You Can Make Ahead

Daydreaming about lunchtime? These make-ahead options will make your midday meals an easy reality.  Each serving of these lunch recipes contains at least 6 grams of fiber to help keep you feeling full for longer periods of time and support your gut health. Plus, with at least 15 grams of protein, these dishes will help fuel your body all day long. Try options like our High-Protein Apple & Peanut Butter Overnight Oats and our High-Protein Peanut Butter & Chocolate Chia Pudding for a satisfying and filling meal.

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Black Bean & Pepper Jack Quiche

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

This savory quiche features a creamy egg filling packed with black beans, sweet peppers and spicy pepper Jack cheese for a flavorful kick. If you want to tame the heat, Monterey Jack cheese can be used in its place.

Marry Me White Bean Salad

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.

This salad is a bright, flavor-packed dish that’s hard not to fall for. Pulling inspiration from Marry Me Chicken, the tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.

No-Chicken Salad Sandwich

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. Make the filling ahead of time and then serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch.

High-Protein Black Bean Salad

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.

High-Protein PB&J Baked Oats

Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Hannah Grennwood.

These high-protein peanut butter baked oats with jelly are a delicious mash-up that combines the nostalgic flavors of peanut butter and jelly with the hearty texture of baked oats.

Broccoli Crunch Salad

Photographer: Jen Causey, Food Stylist: Renu Dhar, Prop Stylist: Josh Hoggle

From the crunchy nuts and Parmesan crisps to the chewiness of sun-dried tomatoes, this broccoli salad has a satisfying medley of textures. The red-wine vinaigrette brings a briny flavor that is balanced by the nuttiness of the cheese.

High-Protein Caprese Chickpea Salad

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle

This caprese chickpea salad is a plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish.

Marry Me Chickpea Soup with Kale

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

This creamy chickpea soup was inspired by Marry Me Chicken, a dish that features chicken and sun-dried tomatoes. We gave this dish a plant-based spin by swapping out the chicken for chickpeas and kale to create a cozy, warming meal.

Farro & White Bean Salad

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

This Mason jar grain salad is the perfect grab-and-go lunch. This colorful salad layers together farro, bell pepper, beets and arugula, all of which offer fiber and antioxidants that can help lower inflammation in your body. White beans add some plant-based protein to help you stay satisfied throughout the afternoon.

Berry Crumble Overnight Oats

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Clarie Spollen

These berry crumble overnight oats are just what you need to keep you satisfied. The natural sweetness of the berries pairs beautifully with the cinnamon-spiced oat base, while the crumble topping adds crunchy textural contrast.

Turmeric Chicken & Avocado Wraps

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

Chickpeas add fiber and plant-based protein to these easy and vibrant turmeric chicken wraps. Mix up the chicken salad at the beginning of the week to eat in a wrap or enjoy it over greens.

Bibimbap-Inspired Bowls

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

From dark green spinach to shredded red cabbage, these plant-based bibimbap bowls deliver plenty of vegetables and a wonderful balance of textures and flavors. They’re topped with a perfectly cooked fried egg and a tangy mayonnaise-based drizzle that adds richness and a satisfying creamy element to the dish.

High-Protein Veggie Soup

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

This plant-based soup features lentils, which offer plenty of protein and fiber to make this soup satisfying. Together, with anti-inflammatory ingredients like turmeric and sweet potato, you’ll get a balanced soup that’s warming and comforting, all in one delicious bowl.

Make-Ahead Cabbage Salad

Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay

This make-ahead cabbage salad is the perfect dish that only gets better with time. As it sits, the flavors meld together, with the crisp cabbage and tender, nutty farro soaking up the tangy dressing.

Chicken Parmesan Soup

Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay

This dish combines the rich flavors of a traditional chicken Parm—juicy seasoned chicken, tangy marinara sauce and savory Parmesan cheese—with the warmth and comfort of a soup. It’s a perfect dish for those chilly days when you crave something familiar with a fun, innovative twist!

Roasted Broccoli & Kimchi Rice Bowl

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman

This well-rounded kimchi rice bowl is packed with fiber and probiotic foods like kimchi and yogurt to support a healthy gut. Prebiotic foods like edamame and garlic add flavor and additional gut-health benefits.

Chicken Fajita Salad

Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless

Try this chicken fajita salad to mix up your lunch routine, with slightly charred and blackened chicken, crispy romaine and plenty of veggies. Make a large batch and store in an airtight container in your fridge, and serve with freshly sliced avocado when lunchtime rolls around.

Cranberry Cheesecake Overnight Oats

Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Abby Armstrong

These fiber-rich overnight oats combine the tangy sweetness of cranberries with the rich, creamy flavors of cheesecake. It’s a decadent dish that’s easy to make ahead of time when you need a meal on the go.