We Love this High Fiber, High Protein Salad for Weekday Lunch

A fast and filling super food lunch, this high fiber, high protein salad boasts approximately 19 grams of fiber and 20 grams of protein.

Meal Prepping Weekday Lunch



Even though my husband and I both work from home most days, we find weekday lunch to be our toughest meal. I always have the best of intentions to be able to set aside twenty minutes to prepare lunch, but it never quite works out that way. This typically ends up with me scrambling to find lunch or just grabbing whatever I can eat quickly.

meal prep Mediterranean diet

Trial and error has shown me that finding about half an hour on Sunday to prep some lunch items has really helped during the week. I share more in this Meal Prep by Time post. Basically I like to prep parts of a meal, rather than actual meals. For example, I’ll cut up some fruit, chop some veggies or cook a batch of grains. This way I can just pull out the containers and create a meal in minutes.

Adding Fiber to Meals



We’ve discussed before how Dietary Fiber is the #1 thing Missing from your Diet. Incorporating more dietary fiber into meals can help with the following –

  • maintaining healthy GI / bowels
  • decreasing cholesterol
  • better blood sugar control
  • decreased risk for heart disease, stroke and diabetes

This high fiber, high protein salad is a great example of how to amp up your fiber during lunch.

  • 1 cup spinach = 2 grams fiber
  • 1/2 cup cabbage = 0.5 grams fiber
  • 1 carrot = 2 grams fiber
  • 1/2 cup edamame = 6 grams fiber
  • 1/4 cup beets = 1 gram fiber
  • 2 tbsp slivered almonds = 1.5 grams fiber
  • 1/2 cup lentils = 6 grams fiber



In general, good sources of fiber include vegetables, fruits, lentils, beans, nuts, seeds and whole grains.

Our Favorite High Fiber, High Protein Salad

high fiber high protein salad

Less than thirty minutes on a Sunday is all you need to have this high fiber, high protein salad on stand by for busy weekday lunches. No cooking required, just some chopping.

It’s packed with flavor and an array of different colors and textures. Not to mention 19 grams of fiber and 22 grams of protein.

High Fiber, High Protein Salad Recipe

A super food, mediterranean diet inspired recipe, this high fiber, high protein salad makes weekday lunch delicious and filling.

Keyword high fiber, high protein, salad
Prep Time 15 minutes
Cook Time 0 minutes
Author Brynn McDowell, RDN at The Domestic Dietitian
  • 1 cup spinach leaves
  • 1/2 cup purple cabbage
  • 1 carrot, grated
  • 1/3 cup edamame, shelled
  • 1/4 cup beets, cooked and chopped (save time by buying pre-cooked beets)
  • 2 tbsp slivered almonds
  • 1/3 cup cooked lentils (we purchase them pre-cooked)
  • Salad Dressing of Choice
  • Finely chop the spinach leaves and purple cabbage in a food processor

  • Add to a bowl with grated carrots, edamame, chopped beets, almonds, and lentils.

  • Dress with salad dressing of your choice. We used Green Goddess Dressing from Trader Joe’s

Finely chopping spinach and cabbage in food processor is optional. We find it helps make eating the salad easier. 
1 serving provides approximately 19 grams of fiber and 22 grams of protein 

Looking for more Weekday Lunch Ideas?

Here’s a few of our recent favorites –

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Last modified: February 5, 2024

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