63 Simple High-Protein, High-Fiber Meals for a Nutrient Boost

Protein and fiber pack a one-two punch that keeps hunger in check, supports muscle repair, and helps digestion run smoothly. Happily, you don’t need chef-level skills or fancy equipment to bring them together on the plate. The meals below rely on supermarket staples such as beans, lentils, lean meats, whole grains, and nuts. Mix and match through the week and you’ll never feel stuck for nourishing ideas again.

1. Lentil & Spinach Dal Over Brown Rice

Simmer red lentils with garlic, ginger, and turmeric until they break down into a thick stew. Stir in handfuls of fresh spinach for extra fiber and color just before serving. Spoon the dal over nutty brown rice to create a complete protein profile. Leftovers freeze well, making this dish ideal for weekend batch cooking.

2. Greek Yogurt Parfait with Berries & Chia

Thick Greek yogurt supplies a hefty dose of protein while chia seeds lend soluble fiber that thickens the parfait. Fresh berries add natural sweetness and antioxidants without excess sugar. Assemble in individual jars for grab-and-go breakfasts. The chia will continue to swell overnight, giving the parfait a pudding-like texture by morning.

3. Turkey & Black Bean Chili

Lean ground turkey keeps saturated fat low while black beans drive up both protein and fiber. A slow simmer with tomatoes, onions, and cumin lets flavors meld without much hands-on time. Serve with a squeeze of lime to brighten each spoonful. Leftover chili tastes even better the next day and can crown baked potatoes or nachos.

4. Cottage Cheese Veggie Stuffed Peppers

Swap the usual rice for low-fat cottage cheese to boost protein while keeping carbs in check. Finely diced vegetables such as zucchini, spinach, and corn add vibrant color and plenty of fiber. Roast the peppers until tender, allowing the filling to set and edges to char lightly. Each pepper half makes a satisfying lunch paired with a simple side salad.

5. Tofu Broccoli Stir-Fry with Quinoa

Press and sear firm tofu until the edges turn crispy, then toss with broccoli for a plant-forward protein boost. A quick soy-ginger sauce soaks into the tofu and veggies without overpowering them. Serve over quinoa, which contributes all nine essential amino acids plus extra fiber. The entire dish comes together in under 25 minutes.

6. Salmon & White Bean Kale Salad

Flaky cooked salmon delivers omega-3s along with complete protein, while cannellini beans add creamy texture and fiber. Massaging raw kale with olive oil and lemon softens the leaves and helps them absorb flavor. Combine everything just before serving so the fish stays moist. This salad travels well for office lunches if packed with the dressing on the side.

7. Peanut Butter Banana Overnight Oats

Rolled oats soak overnight in milk or a dairy-free alternative, softening without cooking. Natural peanut butter ups the protein, while bananas lend sweetness and additional fiber. A touch of cinnamon ties the flavors together. In the morning, simply grab a spoon and you’re fueled for hours.

8. Chicken & Chickpea Sheet-Pan Dinner

Everything roasts on one tray, making cleanup quick. Chicken thighs stay juicy at high heat, releasing flavorful drippings that coat the chickpeas and vegetables. Sweet potatoes provide complex carbs and more fiber. A final shower of fresh parsley adds brightness before serving.

9. Edamame Soba Noodle Bowl

Buckwheat-based soba brings a subtle nutty taste plus extra protein compared with regular pasta. Edamame supplies even more protein along with heart-healthy fiber. Toss everything in a light miso-sesame dressing for umami flavor. Enjoy warm or chilled, making it a flexible lunch option year-round.

10. Shrimp & Cannellini Bean Stew

Quick-cooking shrimp keep dinner speedy, while cannellini beans make the stew hearty and satisfying. Crushed tomatoes and a pinch of smoked paprika deepen the broth. Serve with crusty whole-grain bread to soak up every drop. This dish tastes surprisingly rich despite its light ingredient list.

11. Egg and Avocado Whole-Grain Toast

The combination of eggs and avocado delivers balanced protein and healthy fats. Whole-grain bread contributes fiber that keeps you full longer than white bread. A sprinkle of chili flakes wakes up the flavors without extra salt. It’s a five-minute breakfast that feels café-worthy.

12. Beef and Lentil Bolognese

Blending brown lentils into the sauce lets you cut back on ground beef without sacrificing heft. The lentils melt into the tomatoes, thickening the ragu naturally. Serve over whole-wheat pasta for even more fiber. A dusting of parmesan brings salty depth to each forkful.

13. Split Pea Soup with Smoked Turkey

Split peas cook down into a velvety base packed with fiber and plant protein. Using smoked turkey instead of ham keeps sodium and fat lower while still adding smoky flavor. Carrots and celery round out the classic mirepoix. The soup reheats beautifully for easy lunches all week.

14. Ricotta Spinach Stuffed Shells

Creamy ricotta provides lean protein, and folding in chopped spinach adds fiber and color. Nestle the stuffed shells into marinara sauce and bake until bubbly. Whole-milk ricotta isn’t necessary; part-skim works perfectly. Serve with a green salad for a balanced Italian-inspired dinner.

15. Black Bean Sweet Potato Tacos

Earthy black beans pair surprisingly well with sweet potatoes, creating a taco filling that’s both hearty and colorful. Warm corn tortillas accentuate the smoky spices. Top with cabbage for crunch and salsa for freshness. Each taco delivers an impressive amount of fiber without feeling heavy.

16. Tuna & White Bean Stuffed Tomatoes

Combining canned tuna with white beans stretches the protein while adding creamy texture. Hollowed-out tomatoes serve as edible bowls, keeping the dish light and summery. A squeeze of lemon brightens the mixture. Serve chilled for a no-cook lunch on warm days.

17. Tempeh and Veggie Lettuce Wraps

Tempeh brings fermented richness and more protein than tofu. Quick sautéing with garlic and soy sauce seasons the crumble. Spoon the mixture into crisp lettuce cups for a refreshing crunch. Peanut sauce ties everything together while adding plant-based fats.

18. Pesto Chicken and Whole-Wheat Pasta

Lean chicken breast gets a burst of flavor from basil pesto. Whole-wheat pasta keeps the fiber high without altering the al dente bite. Cherry tomatoes add juiciness and color. This 20-minute meal is perfect for hectic weeknights.

19. Red Kidney Bean Burrito Bowl

Kidney beans provide a dense, meaty texture that holds up well to bold seasonings. Pair them with brown rice to create a complete protein. Customizable toppings let everyone build their ideal bowl. Portion leftovers into containers for effortless meal prep.

20. Quinoa & Black Bean Stuffed Squash

Roasting acorn squash caramelizes its natural sugars, making a sweet contrast to the savory filling. Quinoa and black beans team up for a protein-rich center that holds its shape well. Sprinkle a little shredded cheese on top for extra creaminess. One half makes a generous main dish on its own.

21. Greek Chicken Pita with Hummus

Marinate chicken in lemon, oregano, and garlic for a quick Mediterranean vibe. Layer the slices inside warm pitas spread with creamy hummus. Crisp vegetables bring freshness and crunch. The combo of chicken and chickpea-based hummus ticks the protein and fiber boxes effortlessly.

22. Mushroom Lentil Shepherd’s Pie

Earthy mushrooms mimic the savory depth of meat, while lentils supply protein and substance. Mashed sweet potatoes substitute for traditional white spuds, adding extra fiber and beta-carotene. Bake until the top forms a lightly caramelized crust. It’s classic comfort food with a nutritious twist.

23. Chickpea Kale Caesar Salad

Swap romaine for sturdy kale and massage it to soften the leaves. Roasted chickpeas stand in for croutons, offering crunch plus protein. A lighter yogurt-based Caesar dressing keeps calories reasonable. Serve immediately so the chickpeas stay crisp.

24. Smoked Salmon & Chickpea Frittata

Canned chickpeas fold seamlessly into beaten eggs, adding fiber without altering flavor. Smoked salmon contributes both protein and heart-friendly fats. Bake the mixture until just set for a tender, custardy texture. This frittata tastes terrific warm or at room temperature.

25. Turkey Spinach Meatballs with Farro

Blending chopped spinach into turkey meatballs keeps them moist and sneaks in extra greens. Farro’s chewy bite and nutty flavor complement the tender meatballs. A quick simmer in marinara finishes everything in one pan. Leftovers freeze well for fast future meals.

26. Spicy Peanut Tofu Lettuce Cups

Tofu absorbs the robust peanut-lime sauce, turning simple crumbles into an addictive filling. Butter lettuce provides a crisp vessel with virtually no calories. Garnish with shredded veggies for added fiber and color. It’s a light meal that still feels indulgent.

27. Chicken & White Bean Soup

Rotisserie chicken speeds up prep while white beans thicken the broth naturally. Kale adds vitamins and sturdy texture that stands up to simmering. A squeeze of lemon at the table lifts the flavors. Serve with whole-grain rolls for a comforting supper.

28. Baked Cod with Lentil Pilaf

Mild cod bakes quickly, making it ideal for busy evenings. A simple lentil pilaf flavored with cumin and parsley cooks while the fish is in the oven. Together they form a protein-dense, high-fiber duo. Finish with a drizzle of olive oil for healthy fats.

29. Almond Butter Apple Protein Wrap

Almond butter supplies protein and satisfying monounsaturated fats. Thin apple slices bring crunch and natural sweetness plus soluble fiber. Rolling everything in a whole-wheat tortilla boosts the fiber count even higher. Cut into pinwheels for a kid-friendly snack.

30. Beef & Bean Taco Skillet

Combining beef with pinto beans stretches the meat and cuts saturated fat. All ingredients cook in one pan, and a sprinkle of cheese binds everything together. Scoop the mixture into tortillas or over greens. It’s taco night with minimal dishes.

31. Barley & Edamame Veggie Bowl

Hearty barley brings a chewy texture and soluble fiber that aids fullness. Protein-rich edamame keeps the meal plant-forward yet satisfying. Colorful vegetables add crunch and micronutrients. Serve warm or chilled depending on the season.

32. Cottage Cheese Berry Smoothie Bowl

Blending cottage cheese into a smoothie creates a creamy base rich in casein protein. Berries provide fiber and natural color without added sugar. Pour the mixture into a bowl and top with crunchy extras for contrast. Eat with a spoon to slow down and stay fuller longer.

33. Cajun Shrimp & Red Bean Quinoa

Cajun-seasoned shrimp sear in minutes, releasing flavorful juices that soak into the quinoa. Stirring red beans into the grain boosts fiber and lends a creamy element. Green onions give a fresh bite. It’s a balanced meal that channels New Orleans vibes without deep frying.

34. Egg White & Veggie Breakfast Burrito

Using egg whites trims fat while keeping high-quality protein. Black beans and sautéed vegetables add bulk and important micronutrients. Wrap everything in a whole-wheat tortilla for portability. Freeze extras individually for quick microwave breakfasts.

35. Black Eyed Pea & Collard Green Stew

This Southern-inspired dish offers protein from peas and ample fiber from greens. A low, slow simmer melds flavors and softens the collards without turning them mushy. A touch of smoked paprika echoes traditional ham hock taste without added meat. Serve with crusty cornbread if desired.

36. Grilled Chicken & Chickpea Greek Salad

Classic Greek flavors meet extra fiber thanks to chickpeas. Grilled chicken keeps the salad filling enough for dinner. A quick olive oil and oregano dressing ties it all together. Make a big batch and enjoy for a couple of lunches, too.

37. Sweet Chili Tempeh Rice Bowl

Tempeh’s nutty flavor pairs well with sweet chili sauce, which caramelizes under heat. Brown rice soaks up the extra glaze while adding chewy texture. Broccoli florets bring vitamin C and more fiber. The bowl hits savory, sweet, and spicy notes in every bite.

38. Protein Pancakes with Oat Flour

Replacing refined flour with oat flour adds complex carbs and soluble fiber. Mixing in protein powder boosts satiety without altering the classic pancake vibe. Greek yogurt and berries serve as a nutrient-dense topping in place of syrup. Freeze leftovers between parchment for quick toasters throughout the week.

39. Turkey & Lentil Stuffed Zucchini Boats

Combining lean turkey with lentils creates a savory filling that stays moist inside the zucchini. Baking softens the squash while concentrating its flavor. A sprinkle of cheese helps hold the mixture together. Serve two boats per person alongside a simple green salad.

40. Sesame Ginger Salmon with Broccoli

Brushing salmon with sesame oil and ginger before baking creates a fragrant crust. Steamed broccoli on the same tray soaks up residual juices. Both ingredients deliver complementary proteins—animal and plant. A quick squeeze of lime wakes up the flavors right before serving.

41. Pinto Bean & Avocado Tostadas

Baking corn tortillas until crunchy avoids deep frying while still giving that satisfying snap. Smooth pinto beans supply protein and hearty fiber. Cooling avocado slices add creaminess and healthy fats. They’re ready in 15 minutes, perfect for busy weeknights.

42. Peanut Butter Chocolate Protein Shake

Blending chocolate protein powder with natural peanut butter feels like dessert but fuels muscles post-workout. A frozen banana thickens the texture and adds fiber without ice. Unsweetened almond milk keeps calories reasonable. Sip slowly to let fullness cues kick in.

43. Lamb & Chickpea Tagine

Slow-braised lamb shoulder becomes meltingly tender, sharing its richness with fiber-packed chickpeas. Warm spices like cumin, cinnamon, and coriander perfume the sauce. Dried apricots add subtle sweetness and extra fiber. Serve over whole-wheat couscous to soak up the flavorful juices.

44. Tofu Scramble with Black Beans

Seasoned with turmeric and nutritional yeast, tofu mimics the look and taste of scrambled eggs. Black beans bring fiber and an earthy note that complements the tofu. Bell peppers and spinach add color and vitamins. Spoon into tortillas or enjoy straight from the pan.

45. Mediterranean Farro Salad with Feta

Farro’s chewy texture stands up to bold Mediterranean ingredients. Feta adds tangy protein, while olives provide healthy fats and depth. A simple red-wine vinaigrette ties the salad together. Make it ahead; the flavors improve as it sits.

46. Chili Lime Chicken & Bean Nachos

Using baked chips and lean chicken keeps these nachos lighter. Black beans fill every bite with fiber and added protein. A quick broil melts the cheese and heats everything through in minutes. Serve with Greek yogurt instead of sour cream for an extra protein boost.

47. Pumpkin & White Bean Soup

Canned pumpkin purée blends seamlessly with pureed white beans for a silky, high-fiber base. A pinch of nutmeg enhances the natural sweetness without added sugar. Roast pumpkin seeds for a crunchy topping that doubles the protein count. The soup tastes equally good warm or chilled.

48. Spinach & Feta Turkey Burgers

Stirring chopped spinach and crumbled feta into lean turkey keeps burgers moist and flavorful. Grill or pan-sear until fully cooked and slightly charred. Serve on whole-grain buns with tomato and onion slices. Each patty packs impressive protein with minimal saturated fat.

49. Lentil & Quinoa Stuffed Cabbage Rolls

Replacing white rice with quinoa bumps up protein content in classic cabbage rolls. Brown lentils add meaty texture and fiber. Bake in a light tomato sauce until the cabbage leaves are fork-tender. They reheat well for several nights of hearty dinners.

50. Greek Yogurt Chicken Salad Wrap

Greek yogurt replaces mayo, cutting calories while increasing protein. Diced grapes and celery add crunch and natural sweetness. Wrapped in a fiber-rich tortilla, the salad becomes a portable meal. Keep extras chilled for quick lunches all week.

51. Garam Masala Chickpea Stew

Warm spices infuse canned chickpeas with complex flavor in under 30 minutes. Coconut milk gives the broth a creamy mouthfeel without dairy. Serve over brown basmati rice or spoon directly with warm naan. It tastes even better the next day.

52. Shrimp & Lentil Coconut Curry

Green lentils add fiber and help thicken the curry sauce naturally. Shrimp cook right in the liquid, soaking up aromatic spices. A final splash of lime cuts through the richness. Pair with quinoa or cauliflower rice depending on your carb preference.

53. Southwest Egg & Black Bean Muffins

Bake whisked eggs with black beans and vegetables in a muffin tin for perfect individual portions. Each bite delivers a balanced mix of protein and fiber, ideal for breakfasts on the move. Store extras in the fridge and reheat in the microwave. They double as an afternoon snack when hunger hits.

54. Broccoli Cheddar Protein Soup

Puréed white beans sneak protein and thickness into this classic soup without heavy cream. Fresh broccoli retains a bit of bite for texture contrast. Sharp cheddar melts smoothly, delivering richness in modest amounts. Serve with whole-grain toast for extra fiber.

55. Smoked Trout & White Bean Toast

Mashed cannellini beans stand in for mayo, upping fiber while providing a creamy base. Smoked trout offers a flavorful burst of protein and omega-3s. A spritz of lemon keeps the topping bright. Enjoy with a side of mixed greens for a balanced meal.

56. Thai Basil Turkey Lettuce Wraps

Ground turkey cooked with garlic, chili, and Thai basil tastes fragrant and light. Serving it in lettuce leaves instead of tortillas saves carbs and adds crunch. Chopped peanuts lend healthy fats and a welcome contrast. They disappear fast at parties and weeknight dinners alike.

57. Oatmeal with Hemp Seeds & Peanut Butter

Steel-cut or rolled oats create a hearty base rich in soluble fiber. Hemp seeds sprinkle on additional plant protein and omega-3 fats. Peanut butter melts into the oats, delivering both flavor and satiety. Fresh fruit brightens the bowl and adds natural sweetness.

58. BBQ Baked Beans & Chicken Sausage Skillet

Using lean chicken sausage keeps saturated fat lower than traditional pork versions. Canned baked beans simplify prep while delivering fiber. A splash of BBQ sauce ties flavors together and adds a sweet-smoky note. Serve straight from the skillet with a side of coleslaw.

59. Tempeh & Black Bean Chili Mac

Combining chili and macaroni transforms two comfort foods into a single high-protein dinner. Crumbled tempeh and black beans bulk up the chili, replacing ground beef. Whole-grain elbows maintain texture and fiber. A modest sprinkle of cheese finishes the dish without excess calories.

60. Pea & Mint Frittata with Goat Cheese

Sweet green peas add texture and fiber that stand out against fluffy eggs. A handful of fresh mint keeps the flavor profile bright and spring-like. Tangy goat cheese melts into pockets of creamy goodness. Serve wedges warm or at room temperature alongside mixed greens.

61. Sardine Spinach Whole-Wheat Pasta

Canned sardines break apart effortlessly, coating each strand of pasta with protein-rich flavor. Spinach wilts into the noodles, bringing iron and fiber. A quick sauté of garlic and chili flakes infuses the oil without long cooking times. It’s a five-ingredient meal ready before the water even finishes draining.

62. Chickpea & Spinach Shakshuka

Traditional shakshuka gets extra heft from protein-packed chickpeas. Simmering eggs in the spicy tomato sauce saves dishes and keeps yolks runny. Spinach wilts quickly, adding color and nutrients. Scoop servings with whole-grain pita for a filling brunch or dinner.

63. Protein Power Buddha Bowl

Quinoa lays the foundation with complete plant protein. Roasted chickpeas and tofu amplify the muscle-building power while offering contrasting textures. Steamed broccoli and other veggies round out the macros and micronutrients. A quick tahini-lemon sauce unifies the bowl with a creamy finish.