12 High-Protein, High-Fiber Meal Ideas to Actually Keep You Full

If you eat a decent lunch and you’re hungry again by 3pm, you’re not alone. That cycle usually comes down to meals that are light on protein and fiber, the two nutrients that genuinely slow digestion and keep hunger at bay.

These high-protein, high-fiber meals are built around that combination on purpose. Real ingredients, straightforward cooking, nothing that requires a culinary degree.

Each recipe includes estimated nutrition so you can see exactly what you’re working with. Mix and match across the week and you’ll have a solid rotation without the usual meal-idea fatigue.

1- Chicken and White Bean Soup

White beans are one of the easiest high-fiber additions to a protein-forward soup, and this one comes together in about 30 minutes.

Serves: 4 · Prep: 10 min · Cook: 25 min

Ingredients

• 1.5 lbs (680 g) boneless chicken thighs, diced
• 2 cans (15 oz each) white beans, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 3 cups low-sodium chicken broth
• 2 cups baby spinach
• 3 garlic cloves, minced
• 1 tsp olive oil
• 1 tsp Italian seasoning, salt and pepper to taste

How to make it

1. Heat oil in a large pot. Brown diced chicken for 4 to 5 minutes.
2. Add garlic, tomatoes, broth, beans and seasoning. Simmer 15 minutes.
3. Stir in spinach and cook 2 more minutes. Serve hot.

Estimated nutrition per serving

• Calories: about 370 kcal
• Protein: about 38 g
• Fiber: about 11 g
• Carbohydrates: about 30 g
• Fat: about 9 g

Stores well in the fridge for 4 days. Works well for smaller, protein-first portions if you tend to feel full quickly.

2- Lentil and Ground Turkey Bolognese

Swapping half the meat for red lentils keeps the heartiness but adds a serious fiber boost. Serve over whole wheat pasta or zucchini noodles.

Serves: 4 · Prep: 10 min · Cook: 30 min

Ingredients

• 12 oz (340 g) lean ground turkey
• 3/4 cup dry red lentils, rinsed
• 1 jar (24 oz) marinara sauce
• 1 cup water
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp olive oil
• Salt, pepper, dried oregano to taste
• 8 oz whole wheat spaghetti, cooked (to serve)

How to make it

1. Brown turkey in oil with onion and garlic. Drain excess fat.
2. Add lentils, marinara and water. Stir well.
3. Simmer covered for 25 minutes, stirring occasionally, until lentils are soft. Serve over pasta.

Estimated nutrition per serving

• Calories: about 480 kcal
• Protein: about 36 g
• Fiber: about 13 g
• Carbohydrates: about 58 g
• Fat: about 10 g

Use gluten-free pasta if needed. Sauce freezes well for up to 3 months.

3- Black Bean and Egg Breakfast Skillet

This savory skillet pulls double duty as breakfast or a quick dinner, and it hits both protein and fiber targets without much effort.

Serves: 2 · Prep: 5 min · Cook: 12 min

Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• 4 large eggs
• 1/2 cup salsa
• 1/2 cup frozen corn
• 1/2 tsp cumin
• 1 tsp olive oil
• 2 tbsp crumbled feta or shredded cheddar
• Fresh cilantro (optional)

How to make it

1. Heat oil in an oven-safe skillet. Add beans, corn, salsa and cumin. Stir and warm through for 3 minutes.
2. Make four wells in the mixture and crack an egg into each.
3. Cover and cook on medium-low for 6 to 8 minutes until whites are set. Top with cheese and cilantro.

Estimated nutrition per serving

• Calories: about 380 kcal
• Protein: about 26 g
• Fiber: about 12 g
• Carbohydrates: about 38 g
• Fat: about 13 g

Dairy-free: skip the cheese or use a plant-based version.

4- Greek Yogurt Chicken Salad Lettuce Wraps

Swapping mayo for Greek yogurt keeps this chicken salad creamy while adding an extra protein lift. Romaine leaves make quick, low-effort wraps.

Serves: 2 · Prep: 10 min

Ingredients

• 2 cups cooked chicken breast, shredded (about 10 oz)
• 1/3 cup plain Greek yogurt (2% or full-fat)
• 2 celery stalks, finely chopped
• 1/4 cup red onion, finely chopped
• 1/3 cup apple, diced
• 1 tsp Dijon mustard
• Salt, pepper and a squeeze of lemon juice
• 6 large romaine leaves (to serve)

How to make it

1. Mix yogurt, mustard, lemon juice, salt and pepper in a bowl.
2. Fold in chicken, celery, onion and apple until coated.
3. Spoon into romaine leaves and serve immediately.

Estimated nutrition per serving

• Calories: about 310 kcal
• Protein: about 42 g
• Fiber: about 3 g
• Carbohydrates: about 14 g
• Fat: about 7 g

Add a handful of chickpeas to bump the fiber if you’d like more.

5- Salmon and Edamame Brown Rice Bowl

Edamame is an underrated fiber source that pairs really well with salmon, and this bowl comes together in under 20 minutes if you use pre-cooked rice.

Serves: 2 · Prep: 5 min · Cook: 12 min

Ingredients

• 2 salmon fillets (about 5 oz each)
• 1.5 cups cooked brown rice
• 1 cup shelled edamame, thawed
• 1 cup shredded purple cabbage
• 1 tbsp soy sauce or tamari
• 1 tsp sesame oil
• 1 tsp rice vinegar
• 1 tsp sesame seeds

How to make it

1. Season salmon with a little soy sauce. Pan-sear in a non-stick skillet for 4 to 5 minutes per side.
2. Mix remaining soy sauce, sesame oil and rice vinegar in a small bowl.
3. Assemble bowls with rice, edamame, cabbage and salmon. Drizzle dressing over top and sprinkle with sesame seeds.

Estimated nutrition per serving

• Calories: about 490 kcal
• Protein: about 40 g
• Fiber: about 7 g
• Carbohydrates: about 40 g
• Fat: about 16 g

Use gluten-free tamari to keep this gluten-free.

6- Spiced Chickpea and Spinach Stew

This fully plant-based stew is one of those high-protein, high-fiber meal ideas you’ll genuinely turn to on a busy weeknight. It takes about 25 minutes and costs very little to make.

Serves: 3 · Prep: 8 min · Cook: 18 min

Ingredients

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 3 cups fresh spinach
• 1 can (14 oz) diced tomatoes
• 1/2 cup vegetable broth
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tsp olive oil
• 1 tsp cumin, 1 tsp smoked paprika, 1/2 tsp turmeric
• Salt and pepper to taste

How to make it

1. Sauté onion and garlic in oil for 3 minutes. Add spices and stir for 1 minute.
2. Add chickpeas, tomatoes and broth. Simmer 12 minutes.
3. Stir in spinach and cook until wilted. Serve with crusty bread or over rice.

Estimated nutrition per serving

• Calories: about 340 kcal
• Protein: about 17 g
• Fiber: about 14 g
• Carbohydrates: about 50 g
• Fat: about 7 g

Freezes well for up to 2 months.

7- Cottage Cheese and Veggie Stuffed Peppers

Using cottage cheese as the filling base is an easy win for protein. Combined with quinoa and black beans, these peppers deliver on fiber too.

Serves: 4 · Prep: 12 min · Cook: 30 min

Ingredients

• 4 large bell peppers, tops cut off and seeded
• 1 cup cooked quinoa
• 1 cup cottage cheese (2%)
• 1 can (15 oz) black beans, drained
• 1/2 cup frozen corn, thawed
• 1/2 tsp garlic powder, 1/2 tsp cumin
• 1/4 cup shredded mozzarella
• Salt and pepper to taste

How to make it

1. Preheat oven to 375F (190C).
2. Mix quinoa, cottage cheese, beans, corn and spices. Season to taste.
3. Fill peppers and top with mozzarella. Bake 28 to 30 minutes until peppers are tender.

Estimated nutrition per serving

• Calories: about 340 kcal
• Protein: about 24 g
• Fiber: about 10 g
• Carbohydrates: about 44 g
• Fat: about 7 g

Dairy-free: use a plant-based cottage cheese alternative and skip the mozzarella.

8- Turkey and Lentil Stuffed Zucchini

These are more satisfying than they look. The lentil and turkey filling is dense with both protein and fiber, and the zucchini boats keep portions naturally contained.

Serves: 2 · Prep: 10 min · Cook: 25 min

Ingredients

• 2 large zucchini, halved lengthwise, flesh scooped out and reserved
• 8 oz (225 g) lean ground turkey
• 1/2 cup cooked brown or green lentils
• 1/2 cup diced tomatoes (canned or fresh)
• 1/4 cup diced onion
• 1 garlic clove, minced
• 1/2 tsp Italian seasoning
• 2 tbsp grated Parmesan
• 1 tsp olive oil

How to make it

1. Preheat oven to 400F (200C). Brush zucchini boats with oil and bake 10 minutes.
2. Cook turkey, onion, garlic and reserved zucchini flesh in a skillet. Stir in lentils, tomatoes and seasoning.
3. Fill zucchini with turkey mixture, top with Parmesan and bake 12 to 15 more minutes.

Estimated nutrition per serving

• Calories: about 360 kcal
• Protein: about 38 g
• Fiber: about 8 g
• Carbohydrates: about 22 g
• Fat: about 12 g

9- Tuna and Cannellini Bean Salad

No cooking required. This is one of those meal ideas that’s genuinely ready in five minutes and surprisingly filling thanks to the bean and protein combo.

Serves: 2 · Prep: 7 min

Ingredients

• 2 cans (5 oz each) tuna in water, drained
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1/2 English cucumber, diced
• 1/4 red onion, thinly sliced
• Handful of cherry tomatoes, halved
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt, pepper and dried oregano to taste

How to make it

1. Whisk together olive oil, vinegar, oregano, salt and pepper.
2. Combine tuna, beans, cucumber, onion and tomatoes in a bowl.
3. Pour dressing over and toss gently. Serve as is or over leafy greens.

Estimated nutrition per serving

• Calories: about 400 kcal
• Protein: about 42 g
• Fiber: about 9 g
• Carbohydrates: about 30 g
• Fat: about 12 g

Keeps in the fridge for up to 2 days (store dressing separately if prepping ahead).

10- Chicken, Broccoli and Farro Bowl

Farro is a whole grain with noticeably more fiber and protein than white rice, which makes it a solid base for this straightforward sheet-pan-style bowl.

Serves: 2 · Prep: 8 min · Cook: 25 min

Ingredients

• 2 boneless chicken breasts (about 5 oz each)
• 2 cups broccoli florets
• 1 cup dry farro, cooked according to package
• 1 tbsp olive oil
• 1 tsp garlic powder, 1/2 tsp smoked paprika
• 2 tbsp lemon juice
• Salt and pepper to taste

How to make it

1. Preheat oven to 400F (200C). Rub chicken with oil and spices. Place on a baking sheet with broccoli.
2. Roast 22 to 25 minutes until chicken is cooked through and broccoli is lightly charred.
3. Slice chicken and serve over farro. Drizzle with lemon juice.

Estimated nutrition per serving

• Calories: about 450 kcal
• Protein: about 42 g
• Fiber: about 9 g
• Carbohydrates: about 46 g
• Fat: about 10 g

Swap farro for quinoa if you need a gluten-free option.

11- Red Lentil and Sweet Potato Curry

Red lentils practically melt into a curry, creating a thick, naturally creamy texture without any dairy. It’s hearty enough to be fully satisfying on its own.

Serves: 4 · Prep: 10 min · Cook: 30 min

Ingredients

• 1 cup dry red lentils, rinsed
• 1 large sweet potato (about 12 oz), peeled and cubed
• 1 can (14 oz) light coconut milk
• 1.5 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp fresh grated ginger
• 1.5 tsp curry powder, 1/2 tsp turmeric
• 1 tsp coconut oil

How to make it

1. Sauté onion, garlic and ginger in oil for 3 minutes. Add spices and stir 1 minute.
2. Add lentils, sweet potato, tomatoes, broth and coconut milk. Bring to a boil.
3. Reduce heat and simmer 25 minutes, stirring occasionally, until lentils and potato are soft. Serve with rice or naan.

Estimated nutrition per serving

• Calories: about 360 kcal
• Protein: about 16 g
• Fiber: about 12 g
• Carbohydrates: about 55 g
• Fat: about 9 g

Freezes beautifully. Great for batch cooking.

12- Shrimp and Black-Eyed Pea Power Bowl

Black-eyed peas are a quietly great fiber source that hold up well in a bowl. Paired with shrimp, this is a lighter but genuinely filling meal.

Serves: 2 · Prep: 8 min · Cook: 10 min

Ingredients

• 10 oz (280 g) raw shrimp, peeled and deveined
• 1 can (15 oz) black-eyed peas, drained and rinsed
• 2 cups arugula or mixed greens
• 1/2 cup roasted red peppers, sliced
• 1 tbsp olive oil
• 1 garlic clove, minced
• 1/2 tsp smoked paprika
• 2 tbsp tahini
• 1 tbsp lemon juice, 1 tbsp water (to thin tahini)
• Salt and pepper to taste

How to make it

1. Toss shrimp with paprika, salt and pepper. Cook in oil with garlic for 2 to 3 minutes per side until pink.
2. Whisk tahini, lemon juice and water into a dressing.
3. Build bowls with greens, black-eyed peas and peppers. Top with shrimp and drizzle with tahini dressing.

Estimated nutrition per serving

• Calories: about 430 kcal
• Protein: about 38 g
• Fiber: about 9 g
• Carbohydrates: about 32 g
• Fat: about 15 g

Swap shrimp for white fish or tofu if preferred.

Simple Ways to Start Using These Meals This Week

You don’t have to overhaul your whole routine. Pick two or three of these high-protein, high-fiber meals to make this week and see how your hunger levels shift throughout the day. A lot of people notice a real difference just from having a protein and fiber anchor at each meal.

If meal prep is your thing, the lentil bolognese, chickpea stew and red lentil curry all freeze well, so making a double batch on the weekend gives you easy options on busy nights without starting from scratch.

These meal ideas are a starting point, not a rigid plan. You can absolutely swap proteins, use what’s in your fridge or adjust portions to what feels right for your body. If you have a specific health goal or condition, a registered dietitian can help you fine-tune things in a way that’s personal to you.