The Best High-Fiber Lunch, According to a Dietitian
2024/02/07

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When it comes to lunch, my top priority is fiber. It may sound strange, but as a registered dietitian, I've discovered that a high-fiber lunch improves my productivity, especially at work. Among my many fiber-rich meals, my favorite is the Roasted Chickpea Curry Bowl, which contains 10 grams of fiber per serving and is both satisfying and delicious.

You've probably heard that most people don't get enough fiber. According to the 2020-2025 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber per day, while men should aim for at least 31 grams. Unfortunately, the majority of Americans (around 95%) fall short of this recommendation. This could be due to various reasons, such as choosing refined grains over whole grains or not including a variety of vegetables, fruits, beans, nuts, and seeds in our diet.

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Why does this matter? Well, fiber plays a crucial role in promoting good health and preventing and managing conditions like cancer, diabetes, and heart disease. Additionally, fiber helps make meals more satisfying by slowing down digestion and increasing chewing time. This can help you pay more attention to your body's internal cues, signals that you're full.

To make this delicious fiber-packed lunch, start by tossing cauliflower florets and chickpeas in olive oil, curry powder, and salt, then roast them for added flavor. While those ingredients are roasting, cook some quinoa, which only takes around 15 minutes. Once the chickpeas and cauliflower are fully roasted, remove the quinoa from the heat and add 4 cups of chopped baby spinach. Finally, prepare the dressing by mixing tahini, lime zest, lime juice, garlic, and pepper. Toss everything together for a satisfying and tasty meal.

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This meal is perfect for prepping ahead of time. You can cook a large batch of quinoa over the weekend or when you have spare time and store it in the fridge or freezer until you're ready to enjoy it. Alternatively, you can buy frozen, pre-cooked quinoa to save even more time. The cauliflower can be chopped in advance, or you can grab a bag of pre-cut cauliflower from the store for convenience. The dressing can also be made ahead of time and will last up to 3 days in the fridge. Portioning the meal into lunch containers makes it a quick and easy option for work or school.

For me, a delicious and satisfying lunch is all about the plant-based fiber. The Roasted Chickpea Curry Bowl is packed with flavor, fills you up, and provides lasting energy for whatever the day brings. Prepping the ingredients in advance makes life easier, allowing you to enjoy this meal at home or as a convenient lunch option at the office.

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