High fibre lunch ideas are useful for anyone who trains before or after work and eats lunch at a desk. Lunch is often the most rushed meal of the day: a bought sandwich, a pie, or nothing until 3pm. A packed lunch with plants, legumes and wholegrains fixes the fibre gap and fuels the afternoon session. These are the seven we share at our Samford gym.
How much fibre to aim for
The National Health and Medical Research Council sets an adequate intake of 25 grams of fibre a day for women and 30 grams for men. A lunch with 8 to 12 grams covers a big share of that.
Seven high fibre lunch ideas
| Lunch | Rough fibre | Prep |
|---|---|---|
| Grain bowl: brown rice, roast vegetables, chickpeas, chicken | 10 to 12 g | From Sunday prep |
| Wholegrain wrap with hummus, salad and tuna | 8 to 10 g | 5 minutes |
| Lentil soup in a thermos and a wholegrain roll | 10 to 12 g | From the freezer |
| Three-bean salad with feta and a boiled egg | 9 to 11 g | 10 minutes |
| Leftover chilli with kidney beans and rice | 10 to 12 g | From last night |
| Wholegrain sandwich with chicken, avocado and salad, plus an apple | 9 to 10 g | 5 minutes |
| Pasta salad with wholemeal pasta, peas, corn and salmon | 8 to 10 g | 15 minutes |
The numbers vary with brands and serve size, so use them as a rough guide.
High fibre lunch ideas and afternoon training
If you train straight after work, lunch is your main fuel for the session. Eat it at a normal time, around noon to 1pm, then add a smaller, simpler snack mid-afternoon such as a banana or toast with honey. Many people prefer to keep the high-fibre meal earlier and the snack before training lighter. Our pre workout snack guide has options for that snack.
If you train at lunchtime, eat your packed lunch straight after the session.
Add enough protein
Every lunch in the table includes a protein: chicken, tuna, eggs, salmon or legumes. Aim for 20 to 40 grams. A salad of leaves alone will not carry you through an afternoon of work and an evening session.
Make packing easy
- Cook grains and roast vegetables in bulk on Sunday.
- Make dinner big enough for tomorrow’s lunch.
- Keep tinned tuna, beans and wholegrain crackers in your desk drawer.
- Use a good container and a thermos so soups and leftovers travel.
- Increase fibre slowly over a couple of weeks and drink plenty of water.
For school and older eaters
The same ideas work for teenagers who train after school, cut into smaller pieces and with extra carbohydrate such as fruit and a muesli bar. Older adults may prefer smaller portions, so lean toward protein-dense options like eggs, tuna and legume soups.
Small additions
Seeds such as chia and ground flaxseed sprinkle onto salads and bowls. Psyllium husk is another plant fibre sold as a powder that some people stir into soups or a glass of water with lunch. If you want the detail on grams per serve, here is a plain guide to psyllium husk for gut health.
Common questions
Is a salad a high fibre lunch?
Leaves alone are low in fibre. Add beans, chickpeas, wholegrains, corn and seeds.
Are bought sandwiches high in fibre?
Some are. Choose wholegrain bread and fillings with salad and legumes.
What if I have no fridge at work?
Use an insulated bag with an ice brick, or choose foods that keep, such as wraps with tinned fish.
Can I eat a big lunch before evening training?
Yes, if there are four or five hours before the session. Add a small snack in between.
When to get it checked
If you are struggling to fuel training or your energy drops off mid-afternoon most days, talk to an exercise physiologist. We will look at your training load and can refer you to a dietitian for a full food plan.