4 High-Protein, High-Fiber Make-Ahead Lunches to Support Your Mental Health

At our longevity and wellness practice in Concord, North Carolina, we believe that caring for your mental and physical health starts with small, intentional choices—like what’s on your plate.

Recent research, including a 2023 study published in Neuroscience & Biobehavioral Reviews, shows that just 10 minutes of mindfulness each day can reduce anxiety and boost focus. The same is true of nourishing your body with foods that fuel clarity, balance blood sugar, and sustain your energy.

If you’re looking for easy ways to support your overall wellness throughout the week, try these four make-ahead lunches. Each one offers at least 25g of protein and 8g of fiber per serving, using simple ingredients and bold, fresh flavors. These meals are perfect for busy professionals, parents, and anyone working toward a longer, healthier life in Concord, NC.

1. Lemon Herb Chicken & Barley Bowl

Bright, zesty, and Mediterranean-inspired.

Ingredients (4 servings):

• 1 lb boneless chicken breast, diced

• 1 cup pearl barley, rinsed

• 2 cups chopped zucchini

• ¼ cup chopped fresh basil

• 2 tbsp olive oil

• Juice and zest of 1 lemon

• 1 tsp dried oregano

• ½ tsp garlic powder

• Salt and pepper to taste

Instructions:

1. Cook barley in 3 cups of water (boil, then simmer for 30 minutes). Drain and cool.

2. In a skillet, heat 1 tbsp olive oil and cook chicken with seasonings until done (about 8 minutes).

3. Sauté zucchini in remaining olive oil for 5 minutes.

4. Combine barley, chicken, zucchini, basil, lemon juice, and zest. Divide into four containers.

Per Serving: ~30g protein | ~9g fiber | 410 calories

Storage: Refrigerate up to 4 days

Flavor Note: Zesty lemon and basil add a refreshing lift.

2. Spicy Black Bean & Egg Salad

Southwest-inspired and packed with plant-based fiber.

Ingredients (4 servings):

• 6 hard-boiled eggs, chopped

• 1 can (15 oz) black beans, drained

• 1 cup diced red bell pepper

• ¼ cup chopped cilantro

• 2 tbsp olive oil

• 1 tbsp lime juice

• 1 tsp chili powder

• ½ tsp cumin

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine eggs, beans, bell pepper, and cilantro.

2. Whisk dressing ingredients and toss with salad.

3. Divide into four containers.

Per Serving: ~25g protein | ~8g fiber | 360 calories

Storage: Refrigerate up to 3 days

Flavor Note: Chili and lime bring bold flavor with a kick.

3. Miso Salmon & Edamame Bowl

Protein-rich with a calming umami flavor.

Ingredients (4 servings):

• 1 lb salmon fillet, cooked and flaked

• 1 cup shelled edamame

• 1 cup cooked quinoa

• 2 cups shredded carrots

• 2 tbsp white miso paste

• 1 tbsp rice vinegar

• 1 tbsp sesame oil

• 1 tsp grated ginger

• 2 tbsp water (to thin dressing)

Instructions:

1. Bake salmon at 375°F for 15 minutes. Flake and cool.

2. Whisk miso, vinegar, sesame oil, ginger, and water for dressing.

3. Toss quinoa, edamame, and carrots with dressing. Top with salmon and divide.

Per Serving: ~29g protein | ~8g fiber | 420 calories

Storage: Refrigerate up to 3 days

Flavor Note: Miso and sesame offer soothing, Japanese-style depth.

4. Turkey & Spinach Chickpea Bowl

Hearty, smoky, and deeply satisfying.

Ingredients (4 servings):

• 1 lb ground turkey

• 1 can (15 oz) chickpeas, drained

• 4 cups baby spinach

• ½ cup diced red onion

• 2 tbsp olive oil

• 1 tsp smoked paprika

• 1 tsp dried rosemary

• Juice of 1 lemon

• Salt and pepper to taste

Instructions:

1. Cook turkey in 1 tbsp olive oil with spices (about 8 minutes).

2. Add chickpeas and onion, cook for 5 minutes. Stir in spinach until wilted.

3. Remove from heat, stir in lemon juice. Divide into four containers.

Per Serving: ~31g protein | ~9g fiber | 390 calories

Storage: Refrigerate up to 4 days

Flavor Note: Smoked paprika and lemon deliver a cozy, vibrant twist.

Supporting Longevity Through Nutrition and Mindfulness

These nutrient-dense lunches not only fuel your body but also support mental clarity, emotional balance, and long-term vitality—all pillars of the longevity-focused care we offer at our Concord, NC wellness practice.

Pair your meals with small mental health habits for even greater impact:

• 5 minutes of deep breathing

• Writing down three things you’re grateful for

• A short stretch or walk between meetings

Looking for more ways to support your health and well-being? Schedule a consultation with our longevity specialists in Concord, North Carolina to learn how personalized nutrition, lifestyle medicine, and evidence-based practices can help you feel your best—every day.