Healthy Living

Enjoy a satisfying midday meal with these avocado-packed lunches, each offering at least 10 grams of fiber per serving. Fiber supports digestive health and helps you feel more satisfied from your meals, while creamy avocado adds heart-healthy unsaturated fats and delicious flavor. From vibrant grain bowls and salads to hearty wraps and sandwiches, these recipes make it easy to enjoy a balanced lunch. Try our No-Cook White Bean & Avocado Bowls or our Chicken Avocado BLT Wrap for a delicious way to add more fiber to your day.

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5-Ingredient Avocado & Black Bean Salad

This Avocado & Black Bean Salad comes together in just 20 minutes with a handful of simple ingredients. The combination of fiber-rich beans and healthy fats from avocado makes this salad both satisfying and refreshing. It’s an easy option for potlucks, picnics and busy weeknights.

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02 of 22

No-Cook White Bean & Avocado Bowls

This no-cook bean and avocado bowl comes together in just 10 minutes, making it a great option for a quick lunch or light dinner. It’s an easy, satisfying way to enjoy a plant-forward meal with minimal prep.

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03 of 22

5-Ingredient Avocado & Chickpea Salad

This avocado-and-chickpea salad is a fresh, flavorful dish that comes together in minutes. Made with just five ingredients, it’s as simple as it is satisfying. Creamy avocado pairs perfectly with hearty chickpeas for a filling, plant-based meal. With no cooking required and minimal prep, it’s a perfect quick lunch or dinner.

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04 of 22

Strawberry Spinach Salad with Avocado & Walnuts

Serve this summery strawberry spinach salad alongside soup or a half sandwich, or top with grilled chicken or roasted salmon for a complete and easy healthy meal.

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05 of 22

Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema

These healthy Southwestern cauliflower rice bowls, topped with black beans, corn and smoky chipotle shrimp, get a cool-down from homemade avocado crema and take just 30 minutes to make.

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06 of 22

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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07 of 22

Chicken Avocado BLT Wrap

Who doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.

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08 of 22

Slow-Cooker Chipotle Chicken Tacos with Avocado Crema

A rich, creamy topping made of mashed avocado, sour cream, lime juice and salt takes these spicy slow-cooker chicken tacos to the next level. Lightly toast the tortillas, if desired. Use any leftover avocado cream as a chip dip, and serve with tortilla chips.

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09 of 22

BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

In this healthy BLT recipe, we use a creamy avocado spread flavored with garlic and basil, and add sprouts. Look for sprouted-wheat bread in the frozen section or with other specialty breads at your grocery store.

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Creamy Avocado & White Bean Wrap

White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Wrap these up to take as a healthy and portable lunch for work.

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Quinoa Avocado Salad

Protein-packed quinoa pairs with creamy avocado in this refreshing grain salad. It’s the perfect make-ahead side dish to bring on a picnic or take to a potluck. Or pack it for lunch or enjoy it as a light dinner.

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Anti-Inflammatory Beet & Avocado Wrap

Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with raw beets, which contain their own inflammation-fighting phytochemicals, you’ll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap. To julienne beets, cut them into thin rounds, then slice the rounds into matchsticks. Or to save time, simply grate the beets on the largest holes of a box grater.

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White Bean & Avocado Sandwich

White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

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Black Bean-Avocado Torta

In this Mexican-style torta, a hollowed-out roll is filled with mashed spiced black beans and guacamole for a satisfying vegetarian dish. Cabbage provides a delicious crunch. Take this recipe to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich.

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Tomato-&-Avocado Cheese Sandwich

Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.

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Creamy Avocado Pasta

This creamy avocado pasta gets its vibrant color from spinach and avocado, which combine to create a flavorful sauce. Serve the pasta with grilled shrimp or salmon for a boost of protein. Or keep this avocado pasta vegan and top with a portobello mushroom.

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Cucumber-Avocado-Tomato Sandwich

This tomato, cucumber and avocado sandwich is the perfect light and easy lunch. With a few fresh ingredients, you can have a satisfying meal in just 10 minutes. Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich at the ready!

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Turmeric Chicken & Avocado Wraps

These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric, with its bright golden hue, is well-known for its anti-inflammatory and antioxidant effects, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.

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Pancetta, Tomato & Avocado Grain Bowls

These hearty breakfast grain bowls feature grilled avocado, poached eggs, candied pancetta, quinoa, watercress and cherry tomatoes for a blast of flavor. Packed with fiber and protein, this bowl will power you through your day.

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Quinoa, Avocado & Chickpea Salad over Mixed Greens

Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

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Chickpea, Artichoke & Avocado Salad with Apple-Cider Dressing

This delicious 400-calorie salad is a helpful tool for weight loss because it provides a good balance of fiber, protein and healthy fats from loads of veggies and beans, all tossed in a tangy apple-cider vinaigrette. To meal-prep these for lunch throughout the week, pack the dressing and the salad separately and make sure your veggies are thoroughly dried before packing them together.

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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 or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.

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Start your morning with these delicious breakfasts featuring chia seeds, an ingredient that makes it easy to add more fiber to your day. Each recipe meets EatingWell’s gut-healthy nutrition parameters by using fiber-rich and/or probiotic-packed foods that support beneficial gut bacteria. From creamy puddings and overnight oats to refreshing smoothies, these recipes make it simple to enjoy a satisfying meal that supports digestive health. Try our Blueberry-Peach Chia Pudding for a grab-and-go breakfast or our Banana-Blueberry Chia Seed Smoothie for a creamy, fiber-packed start to your day.

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Banana-Blueberry Chia Seed Smoothie

This banana-blueberry chia seed smoothie is creamy, fruity and satisfying. Frozen blueberries and bananas provide natural sweetness, while chia seeds and Greek-style yogurt add protein to help make this smoothie substantial enough for breakfast.

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02 of 20

Blueberry-Peach Chia Pudding Is the Only High-Fiber Breakfast You Need

This creamy chia pudding gets natural sweetness and fruity flavor from ripe peaches, blueberries and a touch of honey. Soy milk and Greek-style yogurt add protein, while chia seeds create a thick, satisfying texture. Prep it the night before for an easy breakfast or snack that’s ready when you are.

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03 of 20

Orange-Mango Chia Seed Smoothie

This sunny orange-turmeric smoothie gets its vibrant hue and earthy flavor from fresh turmeric, while frozen mango and banana add creaminess and natural sweetness. Chia seeds add fiber and omega-3s, making this a refreshing and nourishing way to start your day.

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04 of 20

Vegan Smoothie Bowl

Eat this thick and creamy smoothie bowl with a spoon! Banana and frozen berries whip together with a little nut milk for a toppable vegan breakfast. We use fruit, nuts and seeds for topping, but feel free to experiment with whatever you like.

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05 of 20

Mango-Strawberry Chia Pudding

This fruity chia pudding is a simple make-ahead breakfast that’s packed with bright tropical flavor. Blending strawberries and mango into the base infuses every spoonful with natural sweetness, while chia seeds create a creamy, pudding-like texture as they soak overnight.

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06 of 20

Overnight Matcha Oats with Berries

Blueberries and raspberries top these matcha overnight oats for a quick, meal-prep-friendly breakfast. Maple syrup adds a subtle caramelized flavor, but feel free it swap it out for honey, date syrup or brown sugar if you prefer.

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07 of 20

Blended Raspberry Chia Pudding

Blending the base for this chia pudding creates a smooth, creamy texture while still delivering the signature thickness from chia seeds. Fresh raspberries add vibrant color and natural sweetness, making this a satisfying, make-ahead breakfast.

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08 of 20

Pineapple, Mango & Peach Chia Seed Smoothie

Tropical fruits and warm spices make this smoothie the perfect way to start your day. Chia seeds add fiber and healthy fats, while dates provide natural sweetness without the need for added sugar. Coconut milk beverage and Greek-style yogurt balance the flavor and add creamy texture.

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09 of 20

High-Fiber Dragon Fruit & Pineapple Smoothie Bowl

This vibrant high-fiber smoothie bowl is as delicious as it is beautiful. Dragon fruit adds plenty of color, but doesn’t have a strong flavor, so the other ingredients can shine through. Pineapple is quite striking when paired with pepitas and bee pollen. Fizzy kombucha makes the texture of this easy smoothie bowl unique.

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10 of 20

Chocolate-Strawberry-Peanut Butter Chia Pudding

This layered chia pudding combines rich chocolate, sweet strawberries and creamy peanut butter for a satisfying make-ahead breakfast. The cocoa-infused chia base thickens overnight, while a yogurt–peanut butter layer adds extra protein and creaminess. Finished with a thin chocolate shell, it’s a fun, dessert-like option that works for breakfast.

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11 of 20

Raspberry-Mango Chia Seed Smoothie

This creamy smoothie delivers sweet tropical flavors, with frozen mango blending with fiber-rich raspberries and coconut milk for a thick, frosty base. Greek yogurt adds protein and tang to keep you satisfied, while dates add natural sweetness and fiber. With just a quick spin in the blender, you’ll have a refreshing, nutrient-packed smoothie ready to sip.

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Orange-Peach Chia Seed Smoothie

This Orange-Peach Chia Smoothie is a bright, refreshing way to start your day. Sweet, juicy oranges and frozen peaches are blended with creamy Greek-style yogurt and sweetened naturally by Medjool dates, creating a perfectly balanced flavor. Chia seeds add a boost of protein, fiber and omega-3s, while a touch of vanilla rounds out the taste.

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13 of 20

Banana Chia Pudding

This creamy banana chia pudding is a make-ahead option that’s perfect for breakfast. Mashed banana adds richness and flavor, while chia seeds create a thick, satisfying texture. A sprinkle of crumbled cookie on top adds just the right amount of crunch.

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14 of 20

Cocoa-Chia Pudding with Raspberries

Have chocolate for breakfast with this unbelievably healthy chia pudding recipe. The deep chocolaty flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine.

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15 of 20

High-Protein Raspberry & Peanut Butter Chia Pudding

This high-protein chia pudding layers a creamy raspberry chia base with a peanut butter–yogurt topping for a balanced breakfast. Blending raspberries with almond milk infuses the pudding with bright berry flavor, while chia seeds thicken it overnight. Assemble the jars ahead of time for an easy grab-and-go option.

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16 of 20

Strawberry-Mango-Banana Smoothie

Making fruit smoothies at home saves time and money. For this easy smoothie, combine strawberries, mango and banana with a bit of cashew butter and ground chia seeds for body and richness.

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17 of 20

Ricotta & Yogurt Parfait

Reminiscent of a lemon cheesecake, this healthy breakfast recipe is easy to throw together in the morning. Or stir together the filling in a jar the night before and top with the fruit, nuts and seeds when you get to work.

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Tropical Overnight Oats

Loaded with coconut, pineapple and mango, this easy overnight oats recipe will transport you to the tropics. Meal-prep a big batch for ready-to-eat breakfasts throughout the week.

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Berry Chia Pudding

Chia seeds are a good source of healthy omega-3 fatty acids, plus they have fiber, iron and calcium. Here they’re mixed with a fruity base and refrigerated until the chia seeds expand to form a thick, creamy texture similar to tapioca. Pudding for breakfast? We’re in.

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Strawberry-Peach Chia Seed Smoothie

This fiber-rich chia smoothie is sweet and tangy with a velvety texture, thanks to nutritious chia seeds that expand as they combine with liquid. Chia seeds have plenty of healthy benefits, from delivering a boost of fiber to providing a dose of heart-healthy fats. We like the combination of strawberries, peaches and cherries, but any sweet and tangy fruit combo will work.

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