18 Healthy Lunch Recipes To Help You Poop

By

Camryn Alexa Wimberly

Published on June 24, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

Chickpea Salad Sandwich — Photo: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

Struggling to go number two? These lunches might be the solution to help loosen things up! Constipation is more common than you’d think, for a variety of reasons. And one of the top factors is fiber intake, since 95% of Americans don’t meet recommendations for daily fiber intake. Luckily, these lunch recipes are all fiber-rich with at least 6 grams per serving and contain hydrating ingredients like tomatoes, legumes and cucumbers. This can support regular bowel movements to help you get back to feeling your best. Options like our Veggie & Hummus Sandwich and Crispy Chickpea Grain Bowl with Lemon Vinaigrette are nourishing and delicious ways to get things moving.

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Veggie & Hummus Sandwich

Veggie & hummus sandwich — Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.

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Chickpea Salad Sandwich

Chickpea Salad Sandwich — Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

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Crispy Chickpea Grain Bowl with Lemon Vinaigrette

Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches.

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Loaded Cucumber & Avocado Sandwich

loaded cucumber and avocado sandwich — Jacob Fox

This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.

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Green Goddess Sandwich

green goddess sandwich — Victor Protasio

This green goddess sandwich is fresh and satisfying. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add some crunchiness, and the seasoned avocado brings in the creaminess.

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Chicken, Avocado & Quinoa Bowls with Herb Dressing

Arrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal-prep lunches for days.

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Bell Pepper & Feta Chickpea Salad

a recipe photo of the Bell Pepper and Feta Chickpea Salad served in a bowl — Photographer: Rachel Marek, Food stylist: Lauren McAnelly

This easy no-cook chickpea salad comes together quickly, making it the perfect choice on busy days. Red-wine vinegar brightens the dish, while feta adds a tangy, slightly salty flavor.

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Meal-Prep Roasted Vegetable Bowls with Pesto

Meal-Prep Roasted Vegetable Bowls with Pesto

Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches for several days – just grab a container on your way out the door in the morning.

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Black Bean Tacos

Mixing mashed canned beans with whole beans and seasonings makes an incredibly simple taco filling from your pantry. Top these speedy 5-ingredient tacos with lettuce, tomato and salsa or any of your favorite taco toppings.

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Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

a photo of the servings divided into 4 bowls — Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.

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Roasted Veggie & Tofu Brown Rice Bowl

A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.

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Green Goddess Salad with Chickpeas

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Chicken & Spinach Salad with Creamy Feta Dressing

a recipe photo of the Chicken & Spinach Salad with Creamy Feta Dressing — Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

The creamy feta dressing steals the show in this protein and fiber-rich salad that makes a perfect lunch. While you can buy feta cheese already crumbled, we like crumbling our own fresh from the block for this salad.

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Ceviche-Stuffed Avocados

How to Make Shrimp Ceviche-Stuffed Avocados

Rather than serving this easy mock shrimp ceviche with chips or tortillas, cut some carbs and pile the citrusy seafood in fresh avocado bowls for a fun and healthy presentation.

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Quinoa Avocado Salad with Buttermilk Dressing

Persimmons add sweetness to this healthy avocado salad. Crispy fried quinoa adds unexpected crunch, putting the salad over the top in the best way.

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Falafel Salad with Lemon-Tahini Dressing

falafel salad with Lemon-Tahini Dressing

This salad contains crispy pan-seared falafel and a ton of colorful veggies for a satisfying and healthy meal. Be sure to use dried, instead of canned, chickpeas in this healthy recipe—canned chickpeas add too much moisture.

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Kale & Avocado Salad with Blueberries & Edamame

Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.

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Spinach-Mushroom Frittata with Avocado Salad

Frittatas are like omelets, only easier--and they taste great hot, warm or cold. This vegetable-packed version is spiked with flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for lunch!

Medically reviewed by

Jessica Ball, M.S., RD

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