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  • Taylor Richter, RDN, LD

Empowering Your Afternoon: High Protein and Fiber On-the-Go Lunch Solutions

In our fast-paced lives, grabbing a quick lunch on the go is often inevitable. But just because we're pressed for time doesn't mean we have to sacrifice nutrition. That's why, back by popular demand, we're bringing you the lunches edition of our on-the-go breakfast blog. Today, we're focusing on options that pack a punch in both protein and fiber to keep you fueled and satisfied throughout the day.

The Chick-fil-A Chomp

Let's kick things off with a beloved favorite: Chick-fil-A. The Spicy Southwest Salad is a standout choice for those looking to meet their protein and fiber goals on the go. With a hefty 33g of protein and 7g of fiber, this salad delivers a satisfying combination of flavors and nutrients in one convenient package. Perfect for those days when you find yourself without a packed lunch, Chick-fil-A's Spicy Southwest Salad proves that fast food can still be wholesome and nourishing.

Chipotle Choice

Next up, we have Chipotle, the go-to spot for customizable meals that cater to a variety of dietary preferences. Whether you're a picky eater or willing to try anything, Chipotle offers endless possibilities for crafting a protein and fiber-rich meal. Opting for a burrito bowl with brown rice, chicken, black beans, fajita veggies, tomato salsa, and guacamole is a surefire way to get your protein fix with a whopping 32g, along with an impressive 17g of fiber. This hearty bowl will keep you satisfied and energized for hours.

Panera Punch

For those craving something a bit lighter but equally satisfying, Panera Bread's Green Goddess Cobb salad is a top contender. Packed with 37g of protein and 7g of fiber, this salad offers a refreshing mix of flavors and textures that are sure to keep you energized and satisfied throughout the day. With ingredients like grilled chicken, avocado, eggs, and bacon, the Green Goddess Cobb salad proves that salads can be hearty and filling without skimping on nutrition.

Fiber Hacks

Sometimes, a little extra fiber can go a long way in boosting the nutritional value of your meal. Here are some simple hacks to up your fiber intake:

  • Add Avocado: Incorporating just 1/4 of an avocado into your meal can instantly add 3-4g of fiber, along with healthy fats and a creamy texture.

  • Berries on the Side: Pair your meal with a side of berries for a sweet and fiber-rich addition. Half a cup of berries can contribute up to 4g of fiber, along with a burst of antioxidants.

  • Hummus Boost: Whether as a topping or a side, 1/4 cup of hummus adds both protein and fiber to your meal, making it a versatile and flavorful option.

  • Beans Galore: Don't underestimate the power of beans! Adding any variety—black beans, pinto beans, garbanzo beans, or edamame—can significantly boost both protein and fiber content, while adding flavor to your dish.

  • Veggie Variety: Incorporate a colorful array of vegetables into your meal for added fiber and micronutrients. Spinach, kale, bell peppers, and broccoli are excellent choices to bulk up your lunch with fiber-rich goodness.

Pulling It All Together

Eating on the go doesn't have to mean sacrificing nutrition. With a little planning and creativity, it's possible to enjoy delicious, satisfying meals that are packed with protein and fiber to keep you going throughout the day. Whether you're grabbing lunch between meetings or fueling up before a busy afternoon, these options prove that nutritious eating can be convenient, delicious, and enjoyable – no matter how busy life gets. So next time you find yourself in need of a quick and satisfying meal on the go, remember these power-packed options and fuel your body with the nutrients it needs to thrive.


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