59 High-Protein High-Fiber Meals

ByVictoria

Do you struggle to find meals that keep you full and satisfied? Enter high-protein high-fiber meals. We’ve rounded up our 59 favorite recipes for every meal of the day, each with at least 30 grams of protein and 7 grams of fiber per serving.

Whether you’re on a weight loss journey or just trying to eat healthier, one of the secrets to making smart food decisions is choosing balanced meals that are high in protein and fiber because they will fill you up and keep you satisfied for hours.

We all know that feeling when you get the day started on a healthy note, but then hunger strikes at the worst moment, which starts a domino effect of unhealthy food decisions.

Well, this chain reaction is largely due to fluctuations in blood sugar levels, which can affect our appetite and hunger hormones.

When we eat to keep stable, balanced blood sugar levels, not only does it stave off hanger, it also lowers our production of ghrelin, the hunger hormone.

Protein and fiber play key roles in this. They take longer to break down, meaning they provide a slow release of energy to the body.

We’ve compiled the 17 best high-protein high-fiber meals for breakfast, lunch, and dinner that are guaranteed to help you stay full longer and give you the sustained energy you need to operate at your best.

How Much Protein & Fiber Should You Be Eating

While we all have slightly different nutritional needs, it can be helpful to understand what the guidelines are for the average adult.

Where protein is concerned, adults should aim for around 0.36 grams per pound of bodyweight. For most women, this will be around 50 to 80 grams of protein per day.

However, eating extra protein can have benefits like increased satiety, muscle growth, and even fat loss. If you’re curious to learn more, check out the video below.

When it comes to getting enough fiber, women should aim for about 21 to 25 grams per day (30 to 38 for men). That means getting about 7 to 10 grams of fiber per meal.

While this may seem easy enough, you might be surprised to learn that the average person doesn’t consume nearly this much.

In fact, the average American only eats about 10 to 15 grams per day.

However, eating a high-fiber diet is associated with all kinds of health benefits, from maintaining a healthy weight to supporting digestion and a balanced microbiome.

What Are High-Protein High-Fiber Meals?

When combining a high-fiber diet with high-protein meals, you can balance blood sugar levels, support healthy digestion, and increase overall satiety. In order to choose balanced meals that are packed with both protein and fiber, it’s important to first understand what kinds of foods are rich in these nutrients.

High-Protein Foods:

  • Meat & Fish: The most protein-rich foods are lean meats and fish. Some of our favorite options include white fish, chicken thighs, and lean ground turkey.
  • Eggs: Egg whites are packed with protein and are a versatile ingredient that can be added to many recipes to amp up the protein content.
  • High-Protein Dairy: Certain dairy products like cottage cheese and Greek yogurt have a ton of protein per serving!
  • Plant-Based Protein: There are also many plant-based options that have a good amount of protein from beans to legumes, tofu and other soy products, and wheat-based products like seitan. Even foods like peanut butter have a decent amount of protein!

High-Fiber Foods:

  • High-Fiber Veggies: Not all veggies are high-fiber, but some of the best options are artichokes, green peas, sweet potatoes, and Brussels sprouts. Even leafy greens have plenty of fiber.
  • High-Fiber Fruits: When it comes to consuming fresh fruits, choosing berries is a great way to get in some extra fiber. Raspberries, blackberries, and pears are the three fruits with the highest fiber content.
  • Grains: Whole grains, including brown rice, farro, and quinoa, are all excellent sources of fiber.
  • Beans & Legumes: Beans and legumes are great when it comes to protein and fiber. The highest fiber options are lentils, black beans, garbanzo beans, and white beans.
  • Nuts & Seeds: Chia seeds, flax seeds, and almonds are all high-fiber foods and can easily be added to many recipes for a boost of fiber.

By prioritizing these kinds of ingredients in your daily meals, you can increase your protein and fiber intake, leading to increased satiety and stable energy levels throughout the day.

59 High-Protein High-Fiber Meals

To make your life just a little bit simpler, we’ve rounded up our 59 favorite high-protein high-fiber meals for breakfast, lunch, and dinner. Every recipe on this list has at least 30 grams of protein and 7 grams of fiber per serving.

Alright, let’s get into it!

High-Protein High-Fiber Breakfasts

Most of these are make-ahead friendly, so you can start the day with 30+ grams of protein even on your busiest mornings.

1
High Protein Overnight Oats Recipe
Strawberry Glaze High Protein Overnight Oats
5 from 1 vote
Addictingly good high protein overnight oats with a delicious strawberry coconut swirl inspired by Hailey Bieber’s Erewhon smoothie. This high protein overnight oats recipe is packed with 30 grams of protein and 9 grams of fiber making it a filling breakfast meal prep idea.
Calories 451
Protein 35
Carbohydrates 44
Fat 16
SEE FULL RECIPE
2
High-protein chai overnight oats in a glass jar topped with yogurt and warm chai spices.
High-Protein Chai Overnight Oats
5 from 1 vote
Warm chai spices, creamy Greek yogurt, and a protein boost from hemp hearts and chia seeds, these chai overnight oats are cozy, filling, and perfect for cold winter mornings.
Total Time 4 hours 5 minutes
Calories 503
Protein 36
Carbohydrates 51
Fat 17
SEE FULL RECIPE
3
Close-up of high-protein cinnamon roll overnight oats topped with cinnamon sticks and a creamy yogurt frosting swirl.
High-Protein Cinnamon Roll Overnight Oats
5 from 2 votes
These Cinnamon Roll Overnight Oats taste like a cozy treat but are packed with over 34 grams of protein to keep you full all morning. They’re creamy, cinnamon-spiced, and topped with a yogurt “frosting” that makes every bite feel indulgent while still nourishing.
Total Time 4 hours 5 minutes
Calories 508
Protein 34
Carbohydrates 65
Fat 12
SEE FULL RECIPE
4
high protein banana bread overnight oats in a glass weck jar topped with banana slices, chopped walnuts, Greek yogurt, and cinnamon with a second jar and fresh bananas in the background
High-Protein Banana Bread Overnight Oats
5 from 1 vote
These banana bread overnight oats are creamy, naturally sweet, and packed with 40g+ of protein per serving thanks to Greek yogurt and vanilla protein powder. Five minutes of prep the night before and breakfast is handled.
Total Time 4 hours 5 minutes
Calories 508
Protein 41
Carbohydrates 57
Fat 14
SEE FULL RECIPE
5
Jar of almond croissant overnight oats topped with sliced almonds and powdered sugar with a spoon
Almond Croissant Overnight Oats (40g Protein)
5 from 4 votes
These Almond Croissant Overnight Oats taste like the real pastry — buttery, nutty, and a little indulgent. But each jar has 40+ grams of protein and 7 grams of fiber, so you're actually full until lunch.
Total Time 4 hours 5 minutes
Calories 535
Protein 41
Carbohydrates 48
Fat 20
SEE FULL RECIPE
6
Close-up of a glass jar of lemon poppy seed overnight oats topped with fresh blueberries, lemon zest, and a lemon wedge
Easy Lemon Poppy Seed Overnight Oats
5 from 2 votes
Bright, creamy, and packed with protein, these overnight oats taste like a lemon poppy seed muffin in a jar. Perfect for meal prep!
Total Time 5 minutes
Calories 415
Protein 34
Carbohydrates 45
Fat 11
SEE FULL RECIPE
7
High-protein Dubai chocolate overnight oats topped with dark chocolate and ground pistachios
Dubai Chocolate Pistachio Overnight Oats
5 from 1 vote
Creamy, high-protein pistachio overnight oats topped with a rich pistachio butter layer and a thin, crackable chocolate shell inspired by the iconic Dubai chocolate bar.
Total Time 12 hours 15 minutes
Calories 575
Protein 32
Carbohydrates 50
Fat 28
SEE FULL RECIPE
8
A glass jar filled with pumpkin overnight oats topped with greek yogurt, pecans, and a cinnamon stick, set on a beige cloth with a pumpkin in the background.
Pumpkin Overnight Oats with Chia
5 from 1 vote
Creamy, spiced, and protein-packed, these pumpkin overnight oats with chia taste like pumpkin pie in breakfast form. Made with Greek yogurt, protein powder, and real pumpkin puree, they’re a cozy make-ahead breakfast that keeps you full all morning.
Total Time 4 hours 5 minutes
Calories 440
Protein 36
Carbohydrates 51
Fat 11
SEE FULL RECIPE
9
Hot chocolate protein oats topped with whipped cream and chocolate shavings in a white bowl
Hot Chocolate Protein Oats
5 from 2 votes
These hot chocolate protein oats are warm, creamy, and rich with deep cocoa flavor, inspired by classic hot cocoa but made to be nourishing and filling. They’re cozy, satisfying, and packed with protein to keep you full and energized throughout the day.
Total Time 10 minutes
Calories 398
Protein 38
Carbohydrates 42
Fat 10
SEE FULL RECIPE
10
High-protein PB and J oatmeal with raspberry chia jam, peanut butter swirl, and fresh raspberries.
High-Protein PB & J Oatmeal
5 from 1 vote
Inspired by the classic pairing, this PB & J oatmeal is creamy, cozy, and packed with protein. A vanilla protein oatmeal base is swirled with peanut butter and topped with a quick homemade raspberry chia jam.
Total Time 15 minutes
Calories 504
Protein 30
Carbohydrates 55
Fat 21
SEE FULL RECIPE
11
Slice of pear cardamom baked oat bar on a plate topped with diced pears and yogurt, with fresh pears in the background.
Pear Cardamom Baked Oat Bars
No ratings yet
These Pear Cardamom Baked Oat Bars are warm, lightly spiced, and naturally sweet from juicy pears. Baked in a tray and cut into six bars, they’re perfect for meal prep with over 32 grams of protein in each serving.
Total Time 45 minutes
Calories 441
Protein 32
Carbohydrates 59
Fat 9
SEE FULL RECIPE
12
High protein bircher muesli in a glass jar topped with apple slices, toasted almonds, and fresh mint
High-Protein Bircher Muesli
5 from 3 votes
This high-protein bircher muesli is made with rolled oats, grated apple, greek yogurt, chia seeds, and vanilla protein powder, all soaked overnight into a creamy no-cook breakfast. Each jar has 30 grams of protein and keeps in the fridge for up to 4 days.
Total Time 4 hours 10 minutes
Calories 454
Protein 30
Carbohydrates 59
Fat 13
SEE FULL RECIPE
13
Layered matcha chia pudding in a glass topped with matcha powder and fresh raspberries
High-Protein Matcha Chia Pudding
5 from 1 vote
High-protein matcha chia pudding with greek yogurt, 36g of protein, 8g of fiber, and the perfect little matcha caffeine lift, all in one jar that takes just 5 minutes to prep.
Total Time 4 hours 5 minutes
Calories 308
Protein 36
Carbohydrates 19
Fat 10
SEE FULL RECIPE
14
Coconut mango dairy free chia seed pudding layered with mango purée and coconut cream, topped with diced mango and fresh mint.
High-Protein Dairy-Free Chia Seed Pudding
5 from 2 votes
This high-protein dairy-free chia seed pudding is creamy, lightly sweet, and easy to prep ahead. Made with chia seeds, dairy-free milk, and your choice of plant-based or collagen protein, it’s a quick breakfast that keeps you full for hours.
Total Time 4 hours 5 minutes
Calories 379
Protein 32
Carbohydrates 25
Fat 17
SEE FULL RECIPE
15
High-protein chia seed yogurt parfait layered with strawberries and blackberries in a glass jar topped with mint
High-Protein Chia Seed Yogurt Parfait
5 from 2 votes
This high-protein chia seed yogurt parfait has greek yogurt mixed with chia seeds and vanilla, then layered with mixed berries and optional granola and nut butter. Perfect for a high-protein high-fiber breakfast. meal prep
Total Time 1 hour 5 minutes
Calories 457
Protein 35
Carbohydrates 41
Fat 17
SEE FULL RECIPE
16
High protein apple crisp in red ramekins, topped with yogurt, styled with apples and cinnamon sticks for fall.
Healthy Protein Apple Crisp (30g Protein)
5 from 3 votes
This Healthy Protein Apple Crisp is the perfect balance of comfort and nourishment. Made with warm spiced apples and a golden oat topping. It delivers all the cozy flavors of fall with 30 grams of protein per serving.
Total Time 40 minutes
Calories 487
Protein 31
Carbohydrates 55
Fat 19
SEE FULL RECIPE
17
Savory cottage cheese breakfast bowl with soft-boiled eggs, avocado, sweet potato, and everything bagel seasoning
Savory Cottage Cheese Breakfast Bowl
5 from 3 votes
This savory cottage cheese breakfast bowl has a scoop of creamy cottage cheese, two eggs (your way), seasoned sweet potato, and sliced avocado, finished with everything bagel seasoning and microgreens. Ready in 20 minutes with over 30 grams of protein.
Total Time 20 minutes
Calories 479
Protein 30
Carbohydrates 29
Fat 29
SEE FULL RECIPE
18
High-protein breakfast tacos with cottage cheese scrambled eggs, turkey bacon, sharp cheddar, and sliced avocado
High-Protein Breakfast Tacos
5 from 1 vote
My perfect high-protein breakfast tacos filled with creamy scrambled eggs, crispy turkey bacon, sharp cheddar, avocado, fresh cilantro, and topped with Frank's RedHot. Ready in 15 minutes.
Total Time 15 minutes
Calories 564
Protein 48
Carbohydrates 45
Fat 34
SEE FULL RECIPE

High-Protein High-Fiber Lunches

Big salads, bean salads, and wraps that hold up well in the fridge and actually keep you full until dinner.

19
High Protein Buffalo Chicken Wrap
High-Protein Buffalo Chicken Wrap
5 from 2 votes
This high-protein buffalo chicken wrap is filled with shredded chicken, buffalo sauce, cottage cheese, shredded carrot, and green onion, all wrapped in a high-protein tortilla and pan-fried until crispy. Ready in under 20 minutes and perfect for meal prep.
Total Time 20 minutes
Calories 313
Protein 39
Carbohydrates 37
Fat 12
SEE FULL RECIPE
20
High-protein spanakopita wrap cut in half, filled with spinach, feta, and herbs
High-Protein Spanakopita Wrap
5 from 1 vote
Inspired by the classic Greek spanakopita, this high-protein spanakopita wrap features a savory spinach and feta filling wrapped in a high-protein tortilla and crisped until golden.
Total Time 20 minutes
Calories 320
Protein 30
Carbohydrates 42
Fat 17
SEE FULL RECIPE
21
caesar dense bean salad with two types of beans, cherry tomatoes, cucumber, and homemade high protein caesar dressing
Caesar Dense Bean Salad
5 from 1 vote
If you love a classic caesar salad, you have to try this caesar dense bean salad. All the same flavors, way more protein and fiber, and it's perfect for meal prep.
Total Time 15 minutes
Calories 435
Protein 42
Carbohydrates 47
Fat 10
SEE FULL RECIPE
22
BBQ chicken dense bean salad served in a white bowl with tomato and cilantro
BBQ Chicken Dense Bean Salad
5 from 4 votes
This BBQ Chicken-inspired dense bean salad is packed with black beans, crunchy vegetables, and smoky BBQ chicken, all tossed in a creamy high-protein ranch dressing. It’s hearty, meal-prep friendly, and addicting enough to eat straight from the fridge.
Total Time 35 minutes
Calories 385
Protein 36
Carbohydrates 48
Fat 6
SEE FULL RECIPE
23
Overhead chinese chicken dense bean salad recipe in a white plate with shredded chicken and mandarin
Chinese Chicken Dense Bean Salad
5 from 1 vote
This chinese chicken dense bean salad has butter beans and edamame, crunchy red and napa cabbage, shredded rotisserie chicken, and sweet mandarin segments tossed in a ginger soy dressing. No-cook, ready in 20 minutes, and 39 grams of protein per serving.
Total Time 20 minutes
Calories 558
Protein 39
Carbohydrates 48
Fat 25
SEE FULL RECIPE
24
Mediterranean dense bean salad with chickpeas, butter beans, and fried halloumi on a white plate
High-Protein Mediterranean Dense Bean Salad
5 from 2 votes
A Mediterranean dense bean salad with chickpeas, butter beans, roasted peppers, cucumber, olives, and fried halloumi in a garlicky lemon-oregano dressing that gets better every day. 20 minutes of prep, 30 grams of protein per serving.
Total Time 20 minutes
Calories 557
Protein 30
Carbohydrates 45
Fat 31
SEE FULL RECIPE
25
La Scala dense bean salad recipe made with chickpeas, white beans, salami, mozzarella pearls, roasted red peppers, red onion, parsley, and grated parmesan in a white bowl.
La Scala Dense Bean Salad
5 from 1 vote
A dense, protein-packed spin on the iconic La Scala Chop Salad. Chickpeas and white beans tossed with salami, mozzarella pearls, roasted red peppers, and loads of parmesan in a bold Leon-style vinaigrette.
Total Time 20 minutes
Calories 576
Protein 30
Carbohydrates 41
Fat 34
SEE FULL RECIPE
26
Miso dense bean salad with white beans, edamame, cucumber, green onions, peanuts, and toasted sesame seeds in a creamy peanut miso dressing.
Spicy Peanut Miso Dense Bean Salad
5 from 2 votes
White beans, edamame, and crisp cucumber tossed in a creamy spicy peanut miso dressing for a 15-minute, high-protein dense bean salad perfect for meal prep.
Total Time 15 minutes
Calories 545
Protein 30
Carbohydrates 61
Fat 22
SEE FULL RECIPE
27
Top down view of Italian grinder bean salad with beans, deli meats, cheese, and vegetables mixed together in a creamy dressing.
Italian Grinder Bean Salad (High-Protein & High-Fiber)
4.75 from 4 votes
This Italian grinder bean salad has all the tangy, savory flavor of a loaded deli sub — but in a high-protein salad with 35g of protein and 12g of fiber. Garbanzo beans, white beans, turkey, salami, and provolone tossed in a creamy Greek yogurt grinder dressing.
Total Time 20 minutes
Calories 476
Protein 35
Carbohydrates 46
Fat 17
SEE FULL RECIPE
28
High-protein tuna pasta salad with peas, fresh dill, and creamy yogurt dressing in a green bowl
High-Protein Tuna Pasta Salad
5 from 3 votes
This easy high-protein tuna pasta salad is under 500 calories and has over 50 grams of protein, making it a great healthy meal prep option that you can prep in under 30 minutes.
Calories 471
Protein 51
Carbohydrates 51
Fat 6
SEE FULL RECIPE
29
High-protein dill pickle pasta salad plated in a white bowl with dill havarti, pickles, and fresh dill
High-Protein Dill Pickle Pasta Salad
5 from 1 vote
Creamy, tangy pasta salad loaded with cubed dill havarti, fresh dill, and of course lots of crunchy chopped pickles. A make-ahead lunch that actually gets better after a day in the fridge.
Total Time 25 minutes
Calories 481
Protein 32
Carbohydrates 64
Fat 13
SEE FULL RECIPE
30
Two bowls of italian grinder pasta salad with creamy dressing, cherry tomatoes, and fresh herbs
High-Protein Italian Grinder Pasta Salad
5 from 1 vote
This high-protein italian grinder pasta salad combines pasta tossed with diced turkey, salami, and mozzarella pearls, green bell pepper, cherry tomatoes, and pepperoncini in a tangy greek yogurt grinder dressing.
Total Time 25 minutes
Calories 479
Protein 30
Carbohydrates 43
Fat 20
SEE FULL RECIPE
31
High protein Mediterranean pasta salad with rotini, cherry tomatoes, cucumber, chickpeas, kalamata olives, and crumbled feta in a white bowl
High-Protein Mediterranean Pasta Salad
5 from 1 vote
If you love a pasta salad, this high-protein Mediterranean version is about to become your new go-to. Briny feta, salty kalamata olives, crisp cucumber, and fresh oregano in a garlicky Greek dressing, with chickpeas for extra protein and fiber.
Total Time 25 minutes
Calories 503
Protein 42
Carbohydrates 58
Fat 23
SEE FULL RECIPE
32
Top-down view of a vibrant Greek chicken and orzo pasta salad tossed with chickpeas, roasted red pepper, fresh parsley, grape tomatoes, and pepperoncini in a mixing bowl.
Greek Chicken and Orzo Pasta Salad with Marinated Feta
5 from 1 vote
Fresh, zesty, and protein-packed — this Greek Chicken and Orzo Pasta Salad is your new go-to for easy lunches, summer dinners, or meal prep. Tender grilled chicken, creamy marinated feta, and crisp vegetables come together with orzo and a lemony oregano dressing for a salad that’s as satisfying as it is refreshing.
Total Time 40 minutes
Calories 554
Protein 39
Carbohydrates 49
Fat 23
SEE FULL RECIPE
33
Chicken taco salad bowl with lime wedges, avocado, red onion and tortilla chips
High-Protein Chipotle Chicken Taco Salad
5 from 3 votes
This high-protein taco salad takes everything you love about the classic and puts a chipotle spin on things with crispy diced chipotle chicken thighs and a chipotle honey vinaigrette.
Total Time 35 minutes
Calories 589
Protein 33
Carbohydrates 52
Fat 30
SEE FULL RECIPE
34
Overhead view of miso caesar salad with crispy chicken, parmesan and green onion
Miso Caesar Salad with Crispy Sesame Chicken
5 from 3 votes
A miso caesar salad with a base of romaine tossed in a creamy miso caesar dressing, topped with crispy sesame-crusted chicken.
Total Time 35 minutes
Calories 588
Protein 52
Carbohydrates 30
Fat 29
SEE FULL RECIPE
35
Overhead view of spinach strawberry salad with quinoa, grilled chicken, fresh strawberries, and goat cheese in a white bowl.
Easy Strawberry Spinach Salad with Poppy Seed Dressing
No ratings yet
Fresh spinach strawberry salad with grilled chicken, fluffy quinoa, creamy goat cheese, and roasted almonds, all tossed in a sweet-tangy poppyseed dressing. A wholesome, protein-rich meal perfect for lunch or dinner.
Total Time 30 minutes
Calories 634
Protein 42
Carbohydrates 39
Fat 36
SEE FULL RECIPE
36
Mixed harvest quinoa salad tossed with brown butter Dijon vinaigrette, kale, squash, cranberries, white beans, and feta.
Harvest Quinoa Salad with Brown Butter Dijon Vinaigrette
5 from 2 votes
A nourishing, protein-packed harvest quinoa salad made with roasted squash, kale, white beans, hemp hearts, and tart roasted cranberries. Tossed in a warm, nutty brown butter Dijon vinaigrette, it’s simple, seasonal, and perfect for meal prep.
Total Time 40 minutes
Calories 614
Protein 30
Carbohydrates 70
Fat 26
SEE FULL RECIPE
37
Bowl of fall farro salad with butternut squash, kale, white beans, sausage, and shaved parmesan.
Fall Farro Salad with Butternut Squash, White Beans & Sausage
5 from 1 vote
Warm, cozy, and protein-packed, this fall farro salad combines roasted butternut squash, white beans, sausage, and kale for an easy meal prep lunch.
Total Time 45 minutes
Calories 599
Protein 31
Carbohydrates 59
Fat 29
SEE FULL RECIPE
38
High-protein fall salad featuring black lentils, apple, roasted sweet potatoes, and halloumi cheese for a cozy meal.
Fall Lentil Salad with Apple, Sweet Potato & Crispy Halloumi
No ratings yet
This fall lentil salad is hearty, protein-packed, and full of cozy autumn flavors. Black lentils are tossed with roasted sweet potato, juicy apple, finely chopped kale, and crispy halloumi then finished with a tangy apple cider vinaigrette and drizzle of hot honey.
Total Time 45 minutes
Calories 590
Protein 32
Carbohydrates 83
Fat 15
SEE FULL RECIPE

High-Protein High-Fiber Dinners

Bowls, soups, and cozy mains that make a delicious and fillend end of the day with plenty of protein and fiber.

39
Air fryer chicken tikka bowl with rice, kachumber-style cucumber tomato salad, and mint yogurt sauce
Air Fryer Chicken Tikka Bowl
5 from 1 vote
A simple, high-protein chicken tikka bowl made with spiced chicken, air-fried until juicy, paired with rice, a kachumber salad, and a cooling mint raita–style yogurt sauce.
Total Time 25 minutes
Calories 474
Protein 50
Carbohydrates 57
Fat 6
SEE FULL RECIPE
40
Copycat Chipotle burrito bowl with chipotle chicken, cilantro lime rice, black beans, fajita vegetables, and guacamole.
High-Protein Copycat Chipotle Burrito Bowl (Air-Fryer Version)
4.80 from 5 votes
This copycat Chipotle burrito bowl is a high-protein, weeknight-friendly dinner made in the air fryer in under 30 minutes. Juicy chipotle-marinated chicken thighs cook alongside peppers and onions, then get layered with cilantro lime rice, black beans, and guacamole.
Total Time 25 minutes
Calories 667
Protein 53
Carbohydrates 64
Fat 22
SEE FULL RECIPE
41
Copycat sweetgreen hot honey chicken bowl with golden quinoa, cabbage slaw, roasted sweet potato and hot honey chicken.
Sweetgreen Hot Honey Chicken Bowl (Copycat)
5 from 3 votes
This copycat Sweetgreen hot honey chicken bowl has golden quinoa, roasted sweet potatoes, a simple cabbage slaw, crispy shallots, and a hot honey mustard sauce that doubles as the chicken marinade and the drizzle. 44g protein, 610 calories, and ready in 45 minutes.
Total Time 45 minutes
Calories 610
Protein 44
Carbohydrates 82
Fat 12
SEE FULL RECIPE
42
Viral high protein taco bowl with roasted sweet potato, taco beef, cottage cheese, avocado, and cilantro overhead view
Viral High-Protein Taco Bowl with Sweet Potato & Cottage Cheese
5 from 3 votes
My take on the viral high-protein taco bowl combines roasted sweet potatoes, taco-seasoned ground beef, creamy cottage cheese, avocado, cilantro, and a drizzle of hot honey for the perfect sweet, savory, and spicy balance.
Total Time 35 minutes
Calories 580
Protein 40
Carbohydrates 54
Fat 24
SEE FULL RECIPE
43
Air fryer fish taco bowl with chili-lime fish, mango salsa, red cabbage slaw, avocado, and chipotle crema over jasmine rice
Air Fryer Fish Taco Bowl with Mango Salsa
5 from 3 votes
Everything you love about fish tacos, no tortilla required. Chili-lime fish gets air fried until crispy and served over rice with fresh mango salsa, cabbage slaw, avocado, and a smoky chipotle crema. 44g of protein per bowl, ready in 25 minutes.
Total Time 25 minutes
Calories 504
Protein 44
Carbohydrates 62
Fat 12
SEE FULL RECIPE
44
High Protein Honey Harissa Salmon Bowl Recipe
Air Fryer Honey Harissa Salmon Bowl
5 from 1 vote
Sweet-spicy glazed salmon, crispy chickpeas, and roasted veggies come together in this bold, high-protein air fryer bowl that's ready in under 30 minutes.
Total Time 25 minutes
Calories 568
Protein 51
Carbohydrates 55
Fat 17
SEE FULL RECIPE
45
Caramelized sticky miso glazed salmon cubes served over rice
Sticky Miso Glazed Salmon Bowl (Air Fryer)
5 from 4 votes
Sticky caramelized miso salmon, tender eggplant, and fluffy rice come together in this colorful, high-protein air fryer bowl that’s ready in under 30 minutes.
Total Time 25 minutes
Calories 619
Protein 43
Carbohydrates 62
Fat 23
SEE FULL RECIPE
46
Sesame crusted salmon bowl with rice, edamame, and roasted bok choy in a white bowl
High-Protein Sesame Crusted Salmon Bowl
5 from 1 vote
This high-protein salmon bowl features sesame-crusted salmon and soy-glazed bok choy served over rice with edamame and a simple soy-sesame sauce.
Total Time 25 minutes
Calories 622
Protein 51
Carbohydrates 50
Fat 24
SEE FULL RECIPE
47
Air fryer coconut shrimp bowls with rice, avocado, and pineapple cucumber salsa topped with lime
Air Fryer Coconut Shrimp Bowls
4.50 from 2 votes
Crispy air fryer coconut shrimp, fluffy rice, fresh pineapple salsa, and a sweet-and-tangy honey chili lime sauce come together for a colorful dinner that takes just 25 minutes to make and has 31 grams of protein per serving.
Total Time 22 minutes
Calories 597
Protein 31
Carbohydrates 80
Fat 19
SEE FULL RECIPE
48
High protein tofu bowl with crispy gochujang tofu, brown rice, edamame, and pickled cucumber
Gochujang Crispy Air Fryer Tofu Bowl
4.50 from 2 votes
Crispy air fryer tofu tossed in a sweet-spicy gochujang glaze, served over brown rice with quick-pickled cucumber, shredded carrot, and edamame.
Total Time 30 minutes
Calories 518
Protein 30
Carbohydrates 71
Fat 14
SEE FULL RECIPE
49
Overhead view of sheet pan chicken and potatoes with lots of lemon, roasted with cauliflower, onion, and fresh herbs.
Sheet Pan Chicken and Potatoes with Lots of Lemon & Garlic
No ratings yet
This sheet pan chicken and potatoes with lots of lemon is an easy, one-pan dinner bursting with bright citrus, garlic, and herbs. Juicy boneless chicken thighs roast alongside tender fingerling potatoes, sweet cauliflower, and caramelized lemon slices for a flavorful, low-effort meal perfect for weeknights.
Total Time 1 hour 15 minutes
Calories 525
Protein 40
Carbohydrates 47
Fat 22
SEE FULL RECIPE
50
Whole oven roasted spatchcock chicken resting on a sheet pan surrounded by caramelized beets, carrots, and parsnips.
Oven-Roasted Spatchcock Chicken & Root Vegetables
5 from 1 vote
The perfect oven roasted spatchcock chicken with crispy skin infused with herbs and roasted directly over a bed of carrots, parsnips, and beets that soak up all the savory drippings. Served with a lemony herbed yogurt sauce.
Total Time 2 hours
Calories 613
Protein 45
Carbohydrates 43
Fat 30
SEE FULL RECIPE
51
Lamb Kebabs With Tzatziki Sauce
Lamb Kofta and Tzatziki with Grilled Eggplant
No ratings yet
Juicy lamb kofta skewers grilled to perfection and served with smoky eggplant slices and a creamy homemade tzatziki. A bold, healthy summer dinner cooked entirely on the grill.
Calories 480
Protein 31
Carbohydrates 20
Fat 28
SEE FULL RECIPE
52
Homemade lentil soup with carrots, celery, and spinach served in a white bowl, topped with fresh parsley and lemon slices.
Lentil Soup with Ancient Grains (Trader Joe’s Copycat Recipe)
4.67 from 3 votes
Lentils, quinoa, flax, veggies and spices simmer together for a homemade version of the Trader Joe’s Lentil Soup with Ancient Grains. It’s hearty, cozy, and packed with flavor just like the original.
Total Time 50 minutes
Calories 473
Protein 50
Carbohydrates 47
Fat 11
SEE FULL RECIPE
53
Overhead view of creamy high-protein black bean soup with yogurt, cilantro, avocado, and tortilla chips.
Creamy High-Protein Black Bean Soup
5 from 2 votes
A cozy, creamy black bean soup with bold Mexican flavors and an impressive 31g protein and 24g fiber in every bowl.
Total Time 35 minutes
Calories 407
Protein 31
Carbohydrates 60
Fat 6
SEE FULL RECIPE
54
Overhead view of a bowl of crockpot chicken tortilla soup topped with Greek yogurt, avocado slices, cilantro, jalapeño, lime wedge, and baked tortilla strips.
High-Protein Crockpot Chicken Tortilla Soup
5 from 1 vote
This cozy, protein-packed chicken tortilla soup combines tender shredded chicken with bone broth, fire-roasted tomatoes, black beans, lentils, and a hint of chipotle heat, all brightened with fresh lime and finished with crisp baked tortilla strips.
Total Time 3 hours 15 minutes
Calories 340
Protein 42
Carbohydrates 34
Fat 4
SEE FULL RECIPE
55
Warm bowl of high-protein beef taco soup garnished with jalapeño, lime, and avocado for a colorful gluten and dairy-free dinner.
High-Protein Taco Soup (Gluten & Dairy-Free)
5 from 1 vote
This high-protein beef taco soup is a one-pot, protein-packed meal loaded with bold Mexican flavors. Perfect for a cozy weeknight dinner or meal prep for the week.
Total Time 45 minutes
Calories 493
Protein 46
Carbohydrates 57
Fat 10
SEE FULL RECIPE
56
High protein minestrone soup served with crusty bread, finished with lemon and Parmesan
High-Protein Minestrone Soup
5 from 1 vote
This high-protein minestrone soup is cozy, hearty, and genuinely filling. Made with chicken sausage, kidney beans, bone broth, and high-protein pasta, it’s a nourishing one-pot dinner that’s perfect for meal prep and cold nights.
Total Time 45 minutes
Calories 352
Protein 31
Carbohydrates 42
Fat 9
SEE FULL RECIPE
57
Unstuffed cabbage soup with ground beef served with toasted bread and fresh herbs
High-Protein Unstuffed Cabbage Soup
5 from 1 vote
All the cozy comfort of classic stuffed cabbage rolls, turned into a hearty, high-protein soup. Lean ground beef, lots of vegetables, tender rice, and a richly spiced tomato broth.
Total Time 1 hour
Calories 364
Protein 36
Carbohydrates 37
Fat 9
SEE FULL RECIPE
58
Healthy high protein chili with Greek yogurt, cilantro, and fresh lime served in a white bowl.
High-Protein Low-Calorie Turkey Chili with Lentils & Quinoa
4.80 from 5 votes
A thick, smoky, and flavor-packed chili made with lean ground turkey, beans, lentils, and quinoa for a hearty, high-protein meal that’s still under 450 calories per serving with 53 grams of protein and 13 grams of fiber. Perfect for meal prep and cozy nights in.
Total Time 1 hour
Calories 427
Protein 53
Carbohydrates 41
Fat 7
SEE FULL RECIPE
59
Close-up of crockpot butternut squash curry with lentils, yogurt, cilantro, toasted coconut, and sliced jalapeños.
Crockpot Butternut Squash & Red Lentil Curry
No ratings yet
This Crockpot Butternut Squash & Red Lentil Curry is a cozy, warming dinner made with creamy coconut milk, butternut squash, and protein-rich lentils. Easy to meal prep, full of warming spices, and perfect for fall or winter nights.
Total Time 3 hours 15 minutes
Calories 407
Protein 32
Carbohydrates 60
Fat 6
SEE FULL RECIPE

High-protein high-fiber recipes have so many benefits to satiety, weight management, and digestive health.

However, maintaining a high-protein diet rich in high-fiber foods can be difficult!

One easy way to ensure adequate fiber intake is to simply choose recipes that have 7+ grams of fiber per serving. With just three balanced meals a day, you’ll easily reach the recommended daily amount and enjoy all the benefits of a high fiber diet.

Let us know in the comments below if you try any of these delicious recipes!

Bon appétit,


A small note to my readers – Over here at VLH Health, we occasionally include affiliate links in our posts. This means that if you purchase using our links, we will earn a small commission at no extra cost to you.

More Recipes to Try

59 High-Protein High-Fiber Meals

Pin for Later

Save this 59 High-Protein High-Fiber Meals to Pinterest so you can easily find it again later.
Share this post

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.