28+ Healthy High-Carb Lunches That Are Perfect for Your Busy Schedule

When it comes to lunch, many of us are on the hunt for something that’s not only delicious but also filling and energizing.

While low-carb meals are all the rage these days, high-carb lunches can offer the sustained energy you need to power through your day without that mid-afternoon slump.

Whether you’re working out, tackling a busy day at the office, or simply looking for a nourishing meal, incorporating healthy carbs into your lunch can help fuel both your body and mind.

In this blog, we’ve compiled over 28 high-carb lunch recipes that are packed with whole grains, legumes, and vegetables—ingredients that provide fiber, vitamins, and complex carbohydrates.

From hearty salads to comfort food classics, these recipes offer a variety of flavors and textures, making them perfect for every taste preference and dietary need.

Get ready to feel energized and satisfied with every bite!

28+ Healthy High-Carb Lunches That Are Perfect for Your Busy Schedule

Incorporating high-carb meals into your diet doesn’t have to be a challenge.

With these 28+ recipes, you can enjoy a variety of nourishing, tasty, and easy-to-make lunches that will leave you feeling full, satisfied, and ready to take on whatever comes your way.

Whether you’re craving something light and fresh or hearty and comforting, there’s a high-carb lunch for every mood and occasion.

So go ahead—experiment with these recipes and start enjoying the benefits of a well-balanced, high-carb lunch today!

Creamy Pesto Pasta with Roasted Veggies

This carb-loaded dish combines the richness of a creamy pesto sauce with the wholesome goodness of roasted vegetables and pasta. Perfect for those looking to refuel after a morning workout or prep for a busy afternoon, this meal delivers sustained energy with a comforting, gourmet twist.

Ingredients:

• 12 oz penne pasta
• 1 zucchini, chopped
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• Salt and pepper, to taste
• 1 cup store-bought or homemade pesto
• ½ cup heavy cream or unsweetened oat cream
• ¼ cup grated Parmesan (optional)
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Spread zucchini, bell pepper, and cherry tomatoes on a baking tray. Drizzle with olive oil, salt, and pepper. Roast for 20–25 minutes.
2. Meanwhile, cook penne pasta in salted boiling water according to package directions. Drain and set aside.
3. In a large skillet over low heat, stir together pesto and cream until warm and combined.
4. Add roasted vegetables and cooked pasta to the skillet. Mix thoroughly to coat everything in the sauce.
5. Serve hot, garnished with Parmesan and fresh basil.

This creamy pesto pasta is more than just a high-carb lunch—it’s a satisfying, flavorful experience. The blend of complex carbohydrates and healthy fats ensures long-lasting energy, making it an ideal mid-day refuel whether you’re heading back to work or gearing up for the gym.

Sweet Potato and Black Bean Burrito Bowl

Packed with complex carbs, fiber, and plant-based protein, this burrito bowl is both hearty and nutritious. Featuring roasted sweet potatoes, seasoned black beans, rice, and a zesty lime dressing, it’s a vibrant and energizing lunch option that won’t weigh you down.

Ingredients:

• 1 large sweet potato, peeled and cubed
• 1 tbsp olive oil
• 1 tsp cumin
• Salt and pepper, to taste
• 1 cup cooked brown rice or quinoa
• 1 cup canned black beans, rinsed and drained
• ½ avocado, sliced
• ¼ cup corn kernels (fresh or frozen)
• 2 tbsp chopped cilantro
• Juice of 1 lime
• 2 tbsp plain Greek yogurt or dairy-free alternative

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potato cubes with olive oil, cumin, salt, and pepper. Roast for 25–30 minutes until tender and slightly crispy.
2. While the sweet potatoes roast, prepare the rice or quinoa and warm the black beans in a saucepan.
3. In a bowl, layer rice, black beans, roasted sweet potatoes, corn, and avocado.
4. Top with Greek yogurt, lime juice, and a sprinkle of cilantro.
5. Serve warm or chilled.

This colorful burrito bowl hits the sweet spot between flavor, texture, and nutrition. The complex carbohydrates from sweet potatoes and rice provide sustained energy, while the beans and avocado offer protein and healthy fats to keep you satisfied for hours.

Cheesy Baked Macaroni with White Beans

A grown-up take on a childhood classic, this baked mac and cheese includes protein-rich white beans and a golden, crunchy topping. With a double dose of carbs from pasta and beans, it’s a comforting and filling dish that makes a great vegetarian lunch or meal prep staple.

Ingredients:

• 12 oz elbow macaroni
• 1 can (15 oz) white beans, drained and rinsed
• 2 tbsp butter
• 2 tbsp all-purpose flour
• 2 cups milk
• 2 cups shredded cheddar cheese
• ½ tsp garlic powder
• ¼ tsp smoked paprika
• Salt and pepper, to taste
• ½ cup breadcrumbs (panko preferred)
• 1 tbsp olive oil or melted butter

Instructions:

1. Preheat oven to 375°F (190°C). Cook macaroni until al dente. Drain and set aside.
2. In a saucepan, melt butter and whisk in flour to make a roux. Slowly whisk in milk until smooth and thickened.
3. Stir in garlic powder, paprika, and cheese until melted. Season to taste.
4. Mix the cheese sauce with cooked pasta and white beans. Pour into a greased baking dish.
5. In a small bowl, combine breadcrumbs with olive oil or melted butter. Sprinkle on top.
6. Bake for 20 minutes, or until golden and bubbly.

Comforting, cheesy, and carb-packed, this baked macaroni dish takes lunch to the next level. The addition of white beans adds fiber and protein, making it a more balanced indulgence that satisfies both your hunger and your cravings.

Thai Peanut Noodle Salad

This vibrant noodle salad is a cold lunch option that doesn’t compromise on flavor or carbs. Packed with rice noodles, crunchy vegetables, and a creamy, slightly spicy peanut dressing, it’s a refreshing and energizing meal perfect for work lunches or weekend picnics.

Ingredients:

• 8 oz rice noodles
• 1 cup shredded red cabbage
• 1 carrot, julienned
• 1 red bell pepper, thinly sliced
• ¼ cup chopped scallions
• ¼ cup chopped cilantro
• ½ cup creamy peanut butter
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp lime juice
• 1 tbsp maple syrup or honey
• 1 tsp grated ginger
• Water to thin dressing
• Optional: crushed peanuts for topping

Instructions:

1. Cook rice noodles according to package instructions. Rinse under cold water and drain well.
2. In a bowl, whisk together peanut butter, soy sauce, rice vinegar, lime juice, maple syrup, and ginger. Add water until desired consistency is reached.
3. Toss noodles with cabbage, carrot, bell pepper, scallions, and cilantro.
4. Pour dressing over the salad and toss to coat evenly.
5. Serve chilled, topped with crushed peanuts.

This Thai peanut noodle salad is a lunchtime win—cool, creamy, and brimming with energy-rich carbs. It’s perfect for meal prep and keeps well in the fridge, giving you a portable and flavorful lunch option all week long.

Chickpea Shawarma Wraps with Couscous

Combining spiced chickpeas with fluffy couscous and a tangy yogurt sauce, these Middle Eastern-inspired wraps are loaded with fiber-rich carbs and plant protein. They’re quick to prepare, full of bold flavors, and incredibly filling—ideal for a power-packed lunch.

Ingredients:

• 1 cup canned chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp paprika
• 1 tsp cumin
• ½ tsp garlic powder
• Salt and pepper, to taste
• 1 cup cooked couscous
• 2 large flatbreads or whole wheat wraps
• ½ cup chopped cucumber
• ½ cup diced tomatoes
• ¼ cup red onion, thinly sliced
• ½ cup Greek yogurt (or plant-based yogurt)
• 1 tbsp lemon juice
• 1 garlic clove, minced

Instructions:

1. Heat olive oil in a pan and sauté chickpeas with paprika, cumin, garlic powder, salt, and pepper until slightly crispy.
2. Mix yogurt, lemon juice, and garlic in a small bowl to make the sauce.
3. Warm the wraps and spread a layer of couscous down the center.
4. Top with seasoned chickpeas, cucumber, tomatoes, and onion.
5. Drizzle with yogurt sauce, roll tightly, and serve.

These shawarma-style wraps are bursting with flavor and built on a base of high-carb staples like couscous and chickpeas. They’re satisfying without being heavy, offering the perfect balance of energy, taste, and portability.

Loaded Baked Potato Skillet

Imagine all the comforts of a loaded baked potato, turned into a warm, hearty skillet lunch. This high-carb dish features crispy potatoes, sautéed onions, melted cheese, and optional bacon or plant-based crumbles—finished with a drizzle of sour cream or yogurt.

Ingredients:

• 3 medium russet potatoes, diced
• 2 tbsp olive oil
• 1 small onion, chopped
• ½ cup shredded cheddar cheese
• ¼ cup sour cream or Greek yogurt
• 2 slices cooked bacon or veggie bacon, crumbled (optional)
• 2 tbsp chopped scallions
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat olive oil and cook diced potatoes over medium heat until golden and tender, about 15–20 minutes.
2. Add chopped onion and sauté for another 5 minutes until soft.
3. Season with salt and pepper. Reduce heat and sprinkle cheese over the potatoes. Cover until cheese melts.
4. Top with sour cream, scallions, and bacon if using.
5. Serve hot, straight from the skillet.

This loaded potato skillet turns a comfort food classic into a satisfying, energy-boosting lunch. With a solid dose of carbohydrates and customizable toppings, it’s a great choice for anyone needing a midday recharge with minimal prep.

Veggie-Stuffed Sweet Potato

This hearty dish centers around a baked sweet potato, which is packed with fiber, vitamins, and natural sweetness. Stuffed with a vibrant mixture of sautéed vegetables and topped with a dollop of Greek yogurt or avocado, this meal offers a perfect balance of carbohydrates, fiber, and healthy fats.

Ingredients:

• 2 large sweet potatoes
• 1 tbsp olive oil
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 cup spinach, chopped
• 1 can (15 oz) black beans, drained and rinsed
• ½ tsp cumin
• Salt and pepper, to taste
• ½ avocado, sliced (optional)
• 2 tbsp Greek yogurt or sour cream (optional)
• Fresh cilantro, for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Pierce the sweet potatoes with a fork and bake for 40–45 minutes, or until tender.
2. While the potatoes bake, heat olive oil in a pan over medium heat. Sauté the bell pepper and zucchini until tender, about 5 minutes.
3. Add spinach and black beans, cooking for an additional 2–3 minutes until spinach wilts.
4. Season with cumin, salt, and pepper.
5. Once sweet potatoes are done, slice them open and stuff with the vegetable mixture.
6. Top with a dollop of Greek yogurt or avocado slices and garnish with cilantro.

The veggie-stuffed sweet potato is a deliciously wholesome high-carb meal that combines the sweetness of the potato with the savory depth of sautéed veggies. It’s a filling option packed with fiber and antioxidants to keep you satisfied through the afternoon.

Butternut Squash and Spinach Risotto

This creamy risotto combines the natural sweetness of butternut squash with the earthiness of spinach, creating a warm, comforting lunch. Arborio rice gives this dish its rich, satisfying texture, and the carbs from the rice provide a steady source of energy.

Ingredients:

• 1 small butternut squash, peeled and cubed
• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cups Arborio rice
• 4 cups vegetable broth, kept warm
• 1 cup fresh spinach, chopped
• ½ cup grated Parmesan cheese (optional)
• Salt and pepper, to taste
• 1 tbsp butter (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Toss cubed butternut squash with olive oil, salt, and pepper. Roast for 25–30 minutes, or until tender.
2. In a large pan, sauté onion in a little olive oil over medium heat until soft.
3. Add Arborio rice and stir for a couple of minutes until lightly toasted.
4. Gradually add vegetable broth, one ladle at a time, stirring frequently, and allowing the liquid to absorb before adding more.
5. Once the rice is creamy and cooked through, stir in roasted butternut squash, spinach, and Parmesan cheese.
6. Season with salt and pepper to taste and finish with butter for extra richness, if desired.

This butternut squash and spinach risotto is an indulgent yet nourishing meal that provides the carbs you need to keep your energy up throughout the day. The creamy consistency of the risotto, paired with the sweetness of the squash and savory spinach, makes for a comforting and balanced lunch.

Mediterranean Falafel Bowl

Packed with complex carbs, protein, and vibrant Mediterranean flavors, this falafel bowl is a satisfying and nutrient-dense lunch. The falafel is crispy on the outside and tender on the inside, and when paired with couscous, hummus, and fresh veggies, it becomes a well-rounded meal full of fiber and healthy fats.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp coriander
• 1 garlic clove, minced
• ½ tsp salt
• 1 tbsp fresh parsley, chopped
• 1 cup cooked couscous
• ½ cup cherry tomatoes, halved
• ¼ cucumber, sliced
• ¼ red onion, thinly sliced
• 2 tbsp hummus
• Fresh lemon wedges, for serving

Instructions:

1. In a food processor, combine chickpeas, olive oil, cumin, coriander, garlic, salt, and parsley. Pulse until the mixture is smooth but still slightly chunky.
2. Form the mixture into small balls or patties and bake at 375°F (190°C) for 20–25 minutes, flipping halfway through.
3. Meanwhile, prepare the couscous according to package instructions.
4. Once falafel is cooked, assemble the bowls by placing couscous at the bottom, topping with falafel, cherry tomatoes, cucumber, and red onion.
5. Add a dollop of hummus to each bowl and serve with lemon wedges.

The Mediterranean falafel bowl is a vibrant and satisfying lunch that combines crispy falafel with the light, fluffy texture of couscous and the freshness of Mediterranean vegetables. The combination of high-carb ingredients like couscous and chickpeas ensures you’ll feel energized and full, making it a perfect midday meal.

Spaghetti Squash Primavera

This light yet filling dish swaps traditional pasta for spaghetti squash, providing a low-carb alternative that still delivers the comfort of a classic pasta primavera. Packed with colorful veggies and a zesty garlic-lemon dressing, this is a delightful way to enjoy a high-carb, veggie-loaded lunch without feeling overly heavy.

Ingredients:

• 1 medium spaghetti squash
• 1 tbsp olive oil
• 1 small zucchini, sliced
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 1 tbsp lemon juice
• ½ tsp dried oregano
• Salt and pepper, to taste
• Fresh basil, chopped, for garnish
• Grated Parmesan cheese (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, salt, and pepper. Place face down on a baking sheet and roast for 35–40 minutes, until the flesh is tender and can be shredded with a fork.
2. While the squash is roasting, heat olive oil in a pan and sauté zucchini, bell pepper, and cherry tomatoes for 5-7 minutes until softened.
3. Add garlic, lemon juice, oregano, and season with salt and pepper. Cook for an additional 1–2 minutes.
4. Once the spaghetti squash is done, use a fork to shred the flesh into “noodles” and toss with the sautéed vegetables.
5. Top with fresh basil and a sprinkle of Parmesan, if desired.

This spaghetti squash primavera is a lighter take on pasta but still delivers the carb-filled energy you need for an afternoon boost. The combination of fresh veggies and tangy lemon creates a satisfying, nutrient-packed meal that’s both refreshing and comforting.

Quinoa and Roasted Vegetable Salad

A hearty and versatile salad, this quinoa and roasted vegetable dish combines protein-packed quinoa with roasted vegetables and a lemon-tahini dressing. It’s a great option for meal prep, as it holds up well in the fridge and is packed with both fiber and carbohydrates, making it a perfect high-energy lunch.

Ingredients:

• 1 cup quinoa
• 1 medium sweet potato, peeled and cubed
• 1 cup Brussels sprouts, halved
• 1 red onion, sliced
• 1 tbsp olive oil
• Salt and pepper, to taste
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp maple syrup
• 1 clove garlic, minced
• Fresh parsley, for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potato, Brussels sprouts, and red onion with olive oil, salt, and pepper. Roast for 25-30 minutes, until tender and caramelized.
2. Meanwhile, cook quinoa according to package directions and set aside.
3. In a small bowl, whisk together tahini, lemon juice, maple syrup, and garlic. Add a little water to thin out the dressing to your desired consistency.
4. Once the vegetables are done roasting, toss them with cooked quinoa and drizzle with tahini dressing.
5. Garnish with fresh parsley and serve warm or chilled.

This quinoa and roasted vegetable salad is a perfect blend of complex carbs, healthy fats, and plant-based protein. It’s incredibly satisfying and will keep you full for hours while providing a balanced boost of energy. The lemon-tahini dressing adds a creamy tang that brings all the flavors together beautifully.

Vegetable Paella

Packed with vibrant vegetables, hearty rice, and fragrant spices, this vegetable paella is a colorful, comforting, and carb-heavy dish that will keep you energized throughout the afternoon. It’s a perfect one-pan meal that’s as flavorful as it is nutritious.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 1 red bell pepper, chopped
• 1 cup frozen peas
• 1 cup chopped tomatoes
• 1 cup Arborio or short-grain rice
• 2 cups vegetable broth
• 1 tsp smoked paprika
• 1 tsp saffron threads (optional)
• ½ tsp turmeric
• Salt and pepper, to taste
• Lemon wedges, for serving

Instructions:

1. In a large skillet or paella pan, heat olive oil and sauté onion and bell pepper for 5-7 minutes until soft.
2. Add chopped tomatoes, peas, paprika, saffron, and turmeric, and cook for another 2 minutes.
3. Stir in the rice, ensuring it is coated in the spices and vegetables.
4. Pour in the vegetable broth and bring to a simmer. Reduce heat to low, cover, and cook for 20–25 minutes until the rice has absorbed most of the liquid and is tender.
5. Season with salt and pepper, and serve with fresh lemon wedges.

This vegetable paella is a satisfying and delicious high-carb meal that’s packed with vibrant vegetables and rich, comforting rice. The infusion of saffron and smoked paprika adds a depth of flavor, making this dish perfect for anyone looking for a filling and flavorful lunch.

Coconut Curry Lentil Soup

This rich and comforting soup combines hearty lentils with a creamy coconut curry broth, making it a perfect high-carb meal to keep you full and energized. The fragrant spices and creamy texture of the coconut milk make this soup both satisfying and nutritious, offering a flavorful way to get your carbs and fiber.

Ingredients:

• 1 cup dried red lentils, rinsed
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1 tbsp curry powder
• 1 tsp ground turmeric
• 1 can (15 oz) coconut milk
• 4 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• Salt and pepper, to taste
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion, garlic, and ginger, cooking for 5-7 minutes until softened.
2. Stir in curry powder and turmeric, cooking for 1 minute until fragrant.
3. Add lentils, coconut milk, vegetable broth, and diced tomatoes. Bring to a boil, then reduce to a simmer and cook for 25–30 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste.
5. Serve the soup garnished with fresh cilantro and lime wedges.

This coconut curry lentil soup is a rich and hearty option full of complex carbs and fiber. The warming spices and creamy coconut milk make it a perfect lunch for a cozy day, while the lentils provide a great source of plant-based protein and energy.

Chickpea and Spinach Curry with Rice

This flavorful curry combines chickpeas and spinach in a spiced tomato sauce, served over a bed of fluffy rice. It’s a filling, high-carb dish that’s perfect for those looking for a vegan and gluten-free meal that provides both carbs and protein. The combination of spices brings out rich, deep flavors that will make you look forward to your lunch.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp turmeric
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 1 bag (10 oz) fresh spinach
• 1 cup cooked white or brown rice
• Salt and pepper, to taste
• Fresh cilantro, for garnish

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add onion and garlic, cooking for 5-7 minutes until softened.
2. Stir in cumin, coriander, and turmeric, cooking for 1-2 minutes until fragrant.
3. Add chickpeas and diced tomatoes, simmering for 10-15 minutes until the sauce thickens slightly.
4. Add spinach and cook until wilted, about 2 minutes.
5. Serve the curry over cooked rice and garnish with fresh cilantro.

This chickpea and spinach curry is a nourishing, flavorful lunch packed with healthy carbs and plant-based protein. The rich spices and creamy texture make it a satisfying dish, while the rice provides the necessary carbs to keep you fueled for the rest of the day.

Vegan Sweet Potato and Black Bean Tacos

These vegan tacos are a delicious, high-carb lunch option, with roasted sweet potatoes and seasoned black beans as the star ingredients. Paired with fresh toppings like avocado and cilantro, they offer a satisfying meal with just the right amount of carbs, fiber, and plant-based protein.

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 1 tbsp olive oil
• 1 tsp chili powder
• ½ tsp cumin
• Salt and pepper, to taste
• 1 can (15 oz) black beans, drained and rinsed
• 1 tbsp lime juice
• 6 small corn tortillas
• 1 avocado, sliced
• Fresh cilantro, for garnish
• Salsa or hot sauce (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, chili powder, cumin, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 25-30 minutes, until tender and slightly caramelized.
2. While the sweet potatoes roast, heat the black beans in a saucepan over medium heat, adding lime juice, salt, and pepper.
3. Warm the tortillas in a dry skillet or microwave.
4. Assemble the tacos by placing roasted sweet potatoes and black beans in each tortilla. Top with avocado slices, cilantro, and salsa or hot sauce if desired.

These vegan sweet potato and black bean tacos are a vibrant, high-carb meal that’s perfect for a quick and easy lunch. The combination of roasted sweet potatoes and black beans provides a hearty base, while the fresh toppings add flavor and balance, making this meal both nutritious and satisfying.

Roasted Vegetable and Hummus Wraps

These roasted vegetable and hummus wraps offer a perfect balance of high-carb ingredients, including fiber-rich vegetables and whole grains. The warm, roasted vegetables pair wonderfully with creamy hummus, creating a satisfying and healthy lunch that’s quick to prepare and full of flavor.

Ingredients:

• 1 cup baby carrots, peeled
• 1 small zucchini, sliced
• 1 red bell pepper, chopped
• 1 tbsp olive oil
• Salt and pepper, to taste
• 4 whole wheat wraps
• ½ cup hummus
• 1 cup fresh spinach leaves
• 2 tbsp crumbled feta cheese (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the baby carrots, zucchini, and bell pepper with olive oil, salt, and pepper. Roast for 20-25 minutes, until tender and slightly caramelized.
2. Warm the wraps in the oven or a dry skillet for a few seconds on each side.
3. Spread hummus over the center of each wrap.
4. Add a handful of spinach leaves and top with the roasted vegetables.
5. Sprinkle with crumbled feta if using, then wrap tightly and serve.

These roasted vegetable and hummus wraps are a wholesome, high-carb meal perfect for lunch. The combination of roasted veggies and creamy hummus provides a delicious and filling option that’s loaded with fiber, healthy fats, and complex carbs.

Mushroom and Spinach Pasta

This rich and creamy mushroom and spinach pasta features hearty whole wheat spaghetti, making it an ideal high-carb dish for lunch. The sautéed mushrooms and spinach create a delicious, savory base, and the creamy sauce provides a comforting and satisfying finish.

Ingredients:

• 8 oz whole wheat spaghetti
• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cups mushrooms, sliced
• 2 cups fresh spinach
• 1 cup low-sodium vegetable broth
• ½ cup heavy cream or coconut milk
• 1 tbsp nutritional yeast (optional)
• Salt and pepper, to taste
• Fresh parsley, for garnish

Instructions:

1. Cook the spaghetti according to the package instructions. Drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add onion and sauté for 5 minutes until softened.
3. Add mushrooms and cook for 7-10 minutes, stirring occasionally, until the mushrooms are tender and browned.
4. Stir in spinach and cook for 2 minutes until wilted.
5. Add vegetable broth and bring to a simmer. Stir in cream or coconut milk, and cook for another 3-5 minutes until the sauce thickens slightly.
6. Toss the cooked pasta into the sauce and mix until well coated. Season with salt and pepper.
7. Sprinkle with nutritional yeast and fresh parsley before serving.

This mushroom and spinach pasta is a rich and satisfying high-carb meal with a creamy texture that’ll keep you full and energized. The whole wheat spaghetti adds extra fiber, while the mushrooms and spinach create a deliciously savory, earthy flavor.

Sweet Potato and Chickpea Buddha Bowl

This vibrant and nutritious Buddha bowl features roasted sweet potatoes, chickpeas, and a variety of fresh veggies, topped with a tangy tahini dressing. It’s a perfect high-carb meal that combines complex carbs, fiber, and plant-based protein in one balanced dish.

Ingredients:

• 1 large sweet potato, peeled and cubed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp paprika
• 1 tsp ground cumin
• Salt and pepper, to taste
• 2 cups cooked quinoa or brown rice
• 1 cup cucumber, sliced
• ½ cup shredded carrots
• 1 avocado, sliced
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp maple syrup
• Water to thin dressing, as needed

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the sweet potato cubes and chickpeas with olive oil, paprika, cumin, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 25–30 minutes until tender.
2. While the sweet potatoes and chickpeas are roasting, prepare quinoa or brown rice according to package instructions.
3. In a small bowl, whisk together tahini, lemon juice, maple syrup, and water until smooth.
4. Assemble the bowls by adding quinoa or rice as the base, then layering on roasted sweet potatoes, chickpeas, cucumber, shredded carrots, and avocado slices.
5. Drizzle with the tahini dressing and serve.

The sweet potato and chickpea Buddha bowl is a vibrant, nutrient-packed lunch option that combines hearty, high-carb ingredients with fresh vegetables. The creamy tahini dressing adds a rich finish, making this a satisfying and energizing meal.

Pesto and Roasted Vegetable Farro Salad

This pesto and roasted vegetable farro salad is a wholesome, high-carb meal packed with fiber, healthy fats, and complex carbs. The nutty farro provides a hearty base, while roasted vegetables and a zesty basil pesto dressing add layers of flavor and freshness to this vibrant dish.

Ingredients:

• 1 cup farro
• 1 tbsp olive oil
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 cup cherry tomatoes, halved
• 2 tbsp basil pesto
• 1 tbsp lemon juice
• Salt and pepper, to taste
• Fresh basil, for garnish

Instructions:

1. Cook the farro according to package instructions, then drain and set aside to cool.
2. Preheat the oven to 400°F (200°C). Toss the red bell pepper, zucchini, and cherry tomatoes with olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender and caramelized.
3. In a large bowl, combine the cooked farro and roasted vegetables.
4. Add pesto and lemon juice, tossing to coat everything evenly.
5. Garnish with fresh basil before serving.

This pesto and roasted vegetable farro salad is a vibrant and satisfying lunch packed with nutritious carbs from the farro and roasted vegetables. The fresh, fragrant pesto dressing brings the whole dish together for a deliciously energizing meal.

Sweet Potato and Black Bean Chili

This hearty, comforting sweet potato and black bean chili is a great option for a filling high-carb lunch. With sweet potatoes, black beans, and an array of spices, it’s a nourishing, plant-based dish full of fiber, vitamins, and complex carbs, making it the perfect meal to keep you fueled through the afternoon.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 4 cups vegetable broth
• Salt and pepper, to taste
• Fresh cilantro, for garnish
• Optional toppings: avocado, sour cream, shredded cheese

Instructions:

1. In a large pot, sauté onion and garlic in a little olive oil over medium heat for 5-7 minutes until softened.
2. Add diced sweet potatoes, black beans, diced tomatoes, cumin, chili powder, smoked paprika, and vegetable broth. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until sweet potatoes are tender.
3. Season with salt and pepper to taste.
4. Serve the chili with your choice of toppings, such as avocado, sour cream, or shredded cheese, and garnish with fresh cilantro.

This sweet potato and black bean chili is a hearty, flavorful lunch filled with high-carb ingredients like sweet potatoes and black beans. The combination of spices gives it a warming, comforting flavor, making it a perfect dish for colder days or when you need something filling and satisfying.

Veggie and Brown Rice Stir-Fry

This veggie and brown rice stir-fry is a quick and easy high-carb lunch that’s full of vibrant vegetables and wholesome brown rice. It’s a versatile dish that you can customize with whatever veggies you have on hand, and it’s perfect for meal prep, as it holds up well in the fridge.

Ingredients:

• 2 cups cooked brown rice
• 1 tbsp sesame oil
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 1 cup broccoli florets
• 1/2 cup snap peas
• 2 tbsp soy sauce or tamari
• 1 tsp ginger, grated
• 1 garlic clove, minced
• 1 tbsp rice vinegar
• 1 tbsp sesame seeds (optional)
• Green onions, for garnish

Instructions:

1. Heat sesame oil in a large skillet or wok over medium heat. Add red bell pepper, carrot, broccoli, and snap peas, and sauté for 5-7 minutes until the vegetables are tender but still crisp.
2. Add the garlic and ginger, cooking for 1-2 minutes until fragrant.
3. Stir in cooked brown rice, soy sauce, and rice vinegar, and mix well. Cook for another 3-4 minutes until everything is heated through and well combined.
4. Garnish with sesame seeds and green onions before serving.

This veggie and brown rice stir-fry is a quick and healthy high-carb lunch option that’s loaded with fiber and nutrients. The mix of crisp vegetables and hearty brown rice makes it a satisfying meal that will keep you full and energized throughout the day.

Tomato Basil Risotto

This creamy and comforting tomato basil risotto is made with arborio rice, which releases starch to create a rich, velvety texture. The combination of ripe tomatoes, fresh basil, and Parmesan makes this dish a flavorful and satisfying high-carb lunch that’s perfect for a cozy day.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 cup arborio rice
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth, warm
• ½ cup dry white wine (optional)
• 1 tbsp fresh basil, chopped
• ¼ cup grated Parmesan cheese
• Salt and pepper, to taste

Instructions:

1. In a large pan, heat olive oil over medium heat. Add onion and garlic, cooking for 5-7 minutes until softened.
2. Stir in the arborio rice, cooking for 2 minutes until the rice is lightly toasted.
3. Add the white wine (if using) and let it cook off. Then, add the diced tomatoes and a ladleful of warm vegetable broth.
4. Stir frequently and continue adding broth, one ladle at a time, allowing it to be absorbed before adding more. This should take about 18-20 minutes, until the rice is tender and creamy.
5. Stir in fresh basil and Parmesan cheese, and season with salt and pepper to taste.
6. Serve warm with extra basil and Parmesan on top.

Tomato basil risotto is a rich and creamy dish filled with high carbs from the arborio rice. The savory flavors of fresh basil and Parmesan blend beautifully with the tomatoes, making it a comforting, filling lunch option that’s perfect for any day.

Baked Ziti with Spinach and Ricotta

This baked ziti with spinach and ricotta is a hearty, comforting pasta dish that’s filled with carbs, fiber, and protein. The combination of ziti, spinach, and creamy ricotta cheese makes for a filling meal that’s perfect for lunch or dinner. It’s easy to prepare and packs great flavor, making it a satisfying choice for those who need a substantial, high-carb meal.

Ingredients:

• 12 oz ziti pasta
• 2 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups fresh spinach
• 1 jar (24 oz) marinara sauce
• 1 cup ricotta cheese
• 1 cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese
• Salt and pepper, to taste
• Fresh basil, for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Cook the ziti pasta according to package instructions, then drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add onion and garlic, cooking for 5-7 minutes until softened.
3. Add spinach to the skillet and cook for 2-3 minutes until wilted.
4. In a large mixing bowl, combine cooked pasta, marinara sauce, spinach mixture, ricotta cheese, mozzarella cheese, and half of the Parmesan. Season with salt and pepper.
5. Transfer the pasta mixture to a baking dish and top with remaining mozzarella and Parmesan cheese.
6. Bake for 20-25 minutes, until the cheese is bubbly and golden. Garnish with fresh basil before serving.

This baked ziti with spinach and ricotta is a perfect high-carb lunch that combines pasta with the creamy goodness of ricotta and mozzarella. It’s an incredibly satisfying meal that will keep you full and energized, with a balance of rich flavors and textures that everyone will enjoy.

Mango and Black Bean Quinoa Bowl

This vibrant mango and black bean quinoa bowl is a refreshing, high-carb lunch filled with a variety of textures and flavors. The sweet mango pairs beautifully with the earthy black beans and nutty quinoa, while the lime dressing brings everything together in a light, zesty way. It’s an ideal choice for those looking for a filling and nutritious meal that’s easy to make and full of energy-boosting carbs.

Ingredients:

• 1 cup quinoa, cooked
• 1 can (15 oz) black beans, drained and rinsed
• 1 ripe mango, peeled and diced
• ½ cup red bell pepper, chopped
• ¼ cup red onion, finely chopped
• 2 tbsp fresh cilantro, chopped
• 2 tbsp lime juice
• 1 tbsp olive oil
• Salt and pepper, to taste

Instructions:

1. Cook the quinoa according to package instructions and set aside to cool.
2. In a large bowl, combine the cooked quinoa, black beans, mango, red bell pepper, red onion, and cilantro.
3. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
4. Drizzle the dressing over the quinoa mixture and toss to combine.
5. Serve chilled or at room temperature.

This mango and black bean quinoa bowl is a colorful, nutrient-packed dish that combines complex carbs from quinoa with the natural sweetness of mango and the hearty protein of black beans. It’s a refreshing yet filling meal that’s perfect for a light but satisfying lunch.

Chickpea and Sweet Potato Salad

This hearty chickpea and sweet potato salad combines roasted sweet potatoes with protein-packed chickpeas, making it a filling high-carb meal that’s perfect for lunch. The lemon-tahini dressing adds a tangy, creamy touch to this nutritious dish, while the addition of spinach and red onion gives it a fresh, vibrant twist.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tbsp olive oil
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups spinach leaves
• ½ red onion, thinly sliced
• 1 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp maple syrup
• Salt and pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Roast for 25-30 minutes until tender and slightly caramelized.
2. In a large bowl, combine the roasted sweet potatoes, chickpeas, spinach, and red onion.
3. In a small bowl, whisk together tahini, lemon juice, maple syrup, salt, and pepper to create the dressing.
4. Drizzle the dressing over the salad and toss everything together.
5. Serve warm or at room temperature.

This chickpea and sweet potato salad is a flavorful and filling high-carb lunch that offers a great balance of sweetness, savory flavors, and plenty of nutrients. The combination of chickpeas and sweet potatoes provides long-lasting energy, while the tahini dressing adds a creamy finish to each bite.

Veggie and Quinoa-Stuffed Bell Peppers

These quinoa-stuffed bell peppers are a colorful and nutritious high-carb lunch option. Filled with a mixture of quinoa, black beans, and roasted vegetables, they provide a satisfying, fiber-rich meal. The peppers add a pop of color and flavor, while the quinoa gives you the energy you need to power through the day.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 zucchini, diced
• 1 cup corn kernels (fresh or frozen)
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper, to taste
• ½ cup shredded cheese (optional)
• Fresh cilantro, for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Place the bell peppers in a baking dish.
2. In a skillet, sauté the diced zucchini over medium heat for 5-7 minutes until tender.
3. In a large mixing bowl, combine the cooked quinoa, black beans, sautéed zucchini, corn, cumin, chili powder, salt, and pepper. Stir until well combined.
4. Stuff the bell peppers with the quinoa mixture and top with shredded cheese if using.
5. Bake for 20-25 minutes, until the peppers are tender and the cheese is melted.
6. Garnish with fresh cilantro before serving.

These veggie and quinoa-stuffed bell peppers are a colorful and satisfying high-carb meal that’s perfect for lunch. The quinoa and black beans provide protein and fiber, while the peppers add a fresh, flavorful crunch. This dish is easy to customize with your favorite veggies or grains!

Lentil and Brown Rice Tabbouleh

This lentil and brown rice tabbouleh is a twist on the traditional Mediterranean salad, incorporating hearty brown rice and lentils for a filling, high-carb lunch. The fresh herbs, lemon juice, and olive oil give it a light, zesty flavor, making it a refreshing and nourishing dish that’s perfect for any day of the week.

Ingredients:

• 1 cup cooked brown rice
• 1 cup cooked lentils
• 1 cucumber, diced
• 1 large tomato, diced
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• 3 tbsp olive oil
• 2 tbsp lemon juice
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the cooked brown rice, lentils, cucumber, tomato, parsley, and mint.
2. Drizzle with olive oil and lemon juice, tossing to combine.
3. Season with salt and pepper to taste.
4. Chill the salad in the fridge for 30 minutes before serving for best flavor.

This lentil and brown rice tabbouleh is a nutritious, high-carb salad that’s perfect for a light yet filling lunch. The combination of lentils and brown rice offers plenty of fiber and complex carbs, while the fresh herbs and lemon dressing add a burst of freshness and flavor.

Butternut Squash and Black Bean Tacos

These butternut squash and black bean tacos are a delicious and vibrant way to enjoy a high-carb lunch. The roasted butternut squash adds a sweet and savory flavor that pairs perfectly with the protein-packed black beans. Topped with fresh avocado, cilantro, and a zesty lime dressing, these tacos are sure to become a favorite in your meal rotation.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper, to taste
• 1 can (15 oz) black beans, drained and rinsed
• 8 small corn tortillas
• 1 avocado, sliced
• ½ cup fresh cilantro, chopped
• 1 lime, cut into wedges
• 2 tbsp plain Greek yogurt (optional for topping)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the butternut squash cubes with olive oil, cumin, chili powder, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender and slightly caramelized.
2. While the squash is roasting, warm the tortillas in a dry skillet or on a griddle for a few seconds on each side.
3. In a small pan, warm the black beans over medium heat, adding a pinch of salt and pepper.
4. Assemble the tacos by placing roasted butternut squash and black beans on each tortilla. Top with avocado slices, fresh cilantro, a squeeze of lime juice, and a dollop of Greek yogurt (if using).
5. Serve with additional lime wedges on the side.

These butternut squash and black bean tacos are a perfect high-carb lunch option that combines the natural sweetness of roasted squash with the savory richness of black beans. The fresh avocado and cilantro add a burst of flavor, making each bite a delicious balance of textures.