7 High Protein, High Fiber Meals That Really Satisfy

February 6, 2024

Courtesy of Healthy Fitness Meals

Protein and fiber have been getting a lot of attention lately, and with good reason: Both help keep you feeling full and satisfied. Protein is also crucial for muscle growth, fiber helps keep your gut and digestion happy, and both can help keep your blood sugar balanced. Finding an abundance of protein and fiber in one dish is the challenge. We sought out high protein, high fiber meals that are also delicious and easy to make, to help you feel energized all day.

1. Breakfast Burritos

With 31 grams of protein and 9 grams of fiber, these meal-prep burritos featuring eggs, black beans, and vegetables are clutch to keep in the freezer. They’re supposed to be “breakfast” burritos, but we wouldn’t mind grabbing one for a quick lunch or even dinner.

Try this recipe from Kay Nutrition.

2. High Protein Overnight Oats

Overnight oats are super-convenient and endlessly customizable, and this recipe is sure to keep you energized all morning. They have 29 grams of protein and plenty of fiber from oats, chia seeds, and berries. You’ll be so happy on a busy morning that you took the time to make this one ahead.

Try this recipe from Iowa Girl Eats.

3. Mexican Chicken Quinoa Bowl

We love a grain bowl, especially one that’s rich in protein and fiber like this one. The marinade for the chicken adds tons of flavor, and the black beans, corn, and salsa add great texture and color. This bowl packs 39 grams of protein and 14 grams of fiber – and it’s a perfect way to use up leftover quinoa.

Try this recipe from Healthy Fitness Meals.

4. Cozy High Protein, High Fiber Lentil Soup

Lentil soup is such a classic for a chilly day, and we love the addition of tomato in this one. With 19 grams of protein and 16 grams of fiber per serving, this soup is simple to whip up (with just 15 minutes of prep) but so satisfyingly nutrient-packed.

Try this recipe from Nourished by Nic.

5. High Protein Beef Chili

Beans and ground beef in one bowl – this one was bound to be high in protein and fiber. Chili has a rep for being indulgent, and it sure tastes like it is, but it’s also sneakily good for you, and we love that. This hearty bowl has 36 grams of protein and 14 grams of fiber – but if you want even more fiber and other nutrients, top it with some chopped avocado.

Try this recipe from Haute and Healthy Living.

6. Mediterranean Chickpea Salad

Leave it to a Mediterranean diet recipe to bring the protein and fiber, and lots of other nutrients and color, too. This bowl has 13 grams of protein and 12 grams of fiber – have a serving of salmon or shrimp on top to bump up the protein.

Try this recipe from Eat With Clarity.

7. Easy Cabbage Tofu Stir-Fry

Cooking just for you? Here’s a simple, single-serve tofu stir-fry that’s plant based and loaded with flavor. Swap in different vegetables if you have others on hand, and you can easily double the recipe if you’re cooking for two. This recipe has 29 grams of protein and 16 grams of fiber, and it’s on the table in 20, so it would make a great fast dinner or WFH lunch.

Try this recipe from Her Highness Hungry Me.