Are you struggling with bowel movements? These lunches may help you get regular bowel movements! Constipation is more common than you think, for a variety of reasons. And one of the main contributing factors is fiber intake, as 95% of Americans do not meet the recommended amount of fiber intake per day. Luckily, these lunch recipes are all high in fiber, with at least 6 grams per serving, and contain hydrating ingredients like tomatoes, beans, and cucumbers. This will help support regular bowel movements and get you feeling your best again. Options like a veggie and hummus sandwich or a crispy chickpea grain bowl with lemon vinaigrette are nutritious and delicious ways to encourage regular bowel movements.
Vegetable and hummus sandwich
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This mile-high veggie and hummus sandwich is the perfect heart-healthy vegetarian lunch. Combine different flavors of hummus with different types of veggies to suit your mood.
Chickpea salad sandwich
This vegan chickpea salad sandwich is lemony, bright, and amazingly delicious. It has all the flavors of a traditional tuna salad sandwich, like dill, lemon, and garlic, but chickpeas are used instead, providing a vegan source of protein and healthy fiber, and celery adds a nice crunch.
Crispy Chickpea Grain Bowl with Lemon Vinaigrette
What I love most about these vegetarian grain bowls is the tangy lemon vinaigrette that holds together the satisfying combination of quinoa, toasted pumpkin seeds, roasted chickpeas and kale for an easy lunch to whip up.
Cucumber and avocado sandwich
This cucumber and avocado sandwich is loaded with creamy avocado and crunchy cucumber, mixed with ricotta and extra-sharp cheddar cheese for added flavor, and topped with sliced red peppers for color.
Green Goddess Sandwich
This Green Goddess Sandwich is fresh and satisfying. The dressing is flavorful with capers and lemon juice, cucumber and bean sprouts add crunch, and seasoned avocado adds creaminess.
Chicken, avocado and quinoa bowl with herb dressing
Serve toppings individually in protein-packed grain bowls to enjoy contrasting flavors and textures in every bite, and make large batches of salad dressing, quinoa, and roasted chicken thighs for healthy lunches for days.
Chickpea salad with peppers and feta
This easy no-cook chickpea salad comes together in no time, making it perfect for busy days. The red wine vinegar jazzes up the dish, while the feta adds a tangy, slightly salty flavor.
Roasted Vegetable Bowl with Pesto Sauce
Make a healthy lunch of roasted veggies and brown rice and your coworkers will be jealous. Pack four lunches when you have the time and you’ll have a few days’ worth of portable lunches to take with you in the morning. Just grab a container when you leave.
Black bean tacos
A mix of mashed canned beans, whole kidney beans, and seasonings makes for a surprisingly easy taco filling to make with what you already have in your pantry. Top these quick 5-ingredient tacos with lettuce, tomato, salsa, or your favorite taco toppings.
Chickpea and quinoa bowl with roasted red pepper sauce
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Quinoa and chickpeas provide plenty of plant-based protein in this vegetarian grain bowl. Make a batch of these flavorful grain bowls and store them in a covered container in the fridge for easy, healthy lunches all week long.
Brown rice bowl with roasted vegetables and tofu
Roasted butternut squash, broccoli, bell peppers and onions served with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce make a healthy and satisfying vegan lunch.
Chickpea Green Goddess Salad
This cucumber, tomato, Swiss cheese and chickpea salad recipe uses avocado, buttermilk and herbs to create a healthy Green Goddess dressing that’s delicious served with grilled veggies.
Chicken and spinach salad with creamy feta dressing
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daly
A creamy feta dressing is the star of this protein- and fiber-rich salad — the perfect lunch. While you can buy feta pre-crumbled, we like to crumble our own fresh feta off the block for this salad.
Ceviche stuffed avocado
Rather than serving this easy shrimp ceviche with chips or tortillas, cut back on the carbs a bit and serve the citrus seafood in a bowl of fresh avocado for a fun, healthy presentation.
Quinoa and avocado salad with buttermilk dressing
Persimmons add a touch of sweetness to this healthy avocado salad, and crispy fried quinoa adds an unexpected crunch that makes this salad taste amazing.
Falafel Salad with Lemon Tahini Dressing
This salad is packed with crispy pan-seared falafel and lots of colorful veggies for a satisfying, healthy meal. Be sure to use dried chickpeas instead of canned chickpeas for this healthy recipe, as canned chickpeas can be too watery.
Kale and avocado salad with blueberries and edamame
Packed with nutritious ingredients, this California salad is a delicious and satisfying way to get your vitamins in. We love the unique combination of blueberries, edamame, and goat cheese.
Spinach and mushroom frittata with avocado salad
A frittata is similar to an omelette, but easier. It can be served hot or cold. This veggie-packed version packs extra flavor and is paired with a cold lemony cucumber, tomato and creamy avocado salad. This easy recipe is perfect for lunch.
