10 Easy High-Protein, High-Fiber Meals: Your Ultimate Guide

Fueling your body doesn’t have to be complicated. Whether you’re meal prepping for a busy work week or looking for a quick, nutrient-dense dinner, these 10 recipes strike the perfect balance between protein for muscle repair and fiber for digestive health.

1. Chickpea & Quinoa Salad Jars

Perfect for a grab-and-go office lunch.

1. Prep the Base: Cook your quinoa according to package instructions and let it cool.
2. Layer Up: In a large mason jar, layer chickpeas, chopped cucumber, tomatoes, and fresh spinach.
3. Add Flavor: Top with crumbled feta cheese and a lemon vinaigrette.
4. Store: Seal the jar tightly and refrigerate. Shake before eating!

2. Lentil Soup with Spinach

A comforting, plant-based bowl of warmth.

1. Sauté: Start by sautéing onions, carrots, and garlic in a large pot until soft.
2. Boil: Add dried lentils, vegetable broth, and your favorite seasonings.
3. Simmer: Let the soup simmer until the lentils are tender.
4. Finish: Stir in a handful of fresh spinach until wilted and serve hot.

3. Black Bean Breakfast Burritos

Start your morning with sustained energy.

1. Scramble: Cook eggs with black beans and diced bell peppers in a skillet.
2. Warm: Lightly toast whole wheat tortillas.
3. Assemble: Fill the tortillas with the egg mixture, shredded cheese, and avocado.
4. Roll: Fold in the sides and roll up tightly for a portable breakfast.

4. Greek Yogurt & Berry Parfait

A sweet treat that doubles as a high-protein snack.

1. Base: Spoon a layer of Greek yogurt into a glass or bowl.
2. Fruit: Add a generous layer of mixed fresh or frozen berries.
3. Crunch: Sprinkle with high-fiber granola and chia seeds.
4. Repeat: Continue layering until the glass is full.

5. Turkey & Sweet Potato Chili

A hearty, one-pot meal for the whole family.

1. Brown: Cook lean ground turkey with onions in a large pot until browned.
2. Combine: Add diced sweet potatoes, kidney beans, canned tomatoes, and chili powder.
3. Simmer: Cover and simmer until the potatoes are fork-tender.

6. Edamame & Tofu Stir-Fry

Quick, vegan-friendly, and packed with plant protein.

1. Prep: Press the water out of firm tofu and cut it into cubes.
2. Sizzle: Stir-fry the tofu, broccoli, bell peppers, and edamame in a hot pan.
3. Season: Add soy sauce, fresh ginger, and minced garlic.
4. Serve: Scoop over a bed of brown rice.

7. Salmon & Roasted Veggie Bowl

Rich in Omega-3s and essential vitamins.

1. Roast: Place a salmon fillet, asparagus, and Brussels sprouts on a tray; drizzle with olive oil and roast until done.
2. Base: Serve the roasted salmon and veggies over cooked quinoa.
3. Drizzle: Finish with a creamy tahini dressing.

8. Chia Seed Pudding

The ultimate “set it and forget it” breakfast.

1. Mix: In a jar, combine chia seeds, your choice of milk (dairy or plant), maple syrup, and vanilla extract.
2. Set: Refrigerate overnight to allow the seeds to swell.
3. Garnish: Before serving, top with sliced almonds and fresh berries.

9. White Bean & Kale Soup

Light, refreshing, and incredibly filling.

1. Base: Sauté garlic and onions until fragrant.
2. Combine: Add cannellini beans, vegetable broth, and chopped kale.
3. Simmer: Cook until the kale is tender and the flavors meld.
4. Brighten: Season with a fresh squeeze of lemon juice before serving.

10. Avocado & Egg Toast

A classic favorite for a reason.

1. Toast: Brown a slice of whole grain bread.
2. Mash: Combine avocado with lime juice and spread it thickly on the toast.
3. Top: Place a fried or poached egg on top.
4. Spice: Sprinkle with red pepper flakes for an extra kick.