High-Protein, High-Fiber, Low-Calorie Meals
Protein and fiber are the two most filling nutrients. Every recipe here has 20g+ protein and 5g+ fiber per serving — from bean-and-chicken bowls to lentil soups, vegetable skillets, and overnight oats with chia. Sorted by combined protein and fiber content.
Why protein + fiber together
Protein triggers fullness hormones, while fiber physically fills your stomach and slows digestion. Eating both in the same meal means you stay satisfied longer with fewer calories — without needing to eat larger portions or eliminate food groups. Beans, lentils, chickpeas, whole grains, and vegetables are the foods that make this combination easy.
18
recipes
13
dinners
5
lunches
1
one-pot
Chicken Parmesan Pasta
Chicken parmesan served over spaghetti. 670 calories, 45g protein.
Chicken Enchiladas with Rice (650 Cal, 38g Protein)
Chicken enchiladas with Mexican rice and beans — 650 calories, 38g protein, 8g fiber. Ready in 40 minutes with a simple one-pan method. Includes meal prep and leftover tips.
Chicken Pot Roast
Slow-cooked chicken with potatoes, carrots, and herbs. 630 calories, 40g protein.
Beef Bourguignon
French beef stew with red wine, mushrooms, and pearl onions. 630 calories, 40g protein.
Chicken Fettuccine Alfredo
Fettuccine Alfredo with grilled chicken and broccoli. 660 calories, 40g protein.
Turkey Taco Bowl
Seasoned ground turkey with black beans, corn, and salsa over brown rice. 450 calories, 35g protein.
Beef and Barley Stew
Hearty beef and barley stew with root vegetables. 610 calories, 36g protein.
Beef and Bean Chili
Hearty beef and bean chili with crushed tomatoes and warm spices. 540 calories, 34g protein.
Chicken and Quinoa Power Bowl
Grilled chicken with quinoa, roasted sweet potato, and steamed kale. 460 calories, 38g protein.
Chicken Shawarma Bowl
Spiced marinated chicken over greens with pickled onion and tahini drizzle. 420 calories, 38g protein, a high-protein lunch bowl.
Chicken Stir-Fry with Brown Rice
Classic chicken stir-fry with broccoli, bell peppers, and brown rice. 450 calories, 38g protein, balanced and filling.
Mediterranean Chicken Bowl
A flavorful protein-packed bowl with grilled chicken, fresh vegetables, and a light lemon-herb dressing. Perfect for meal prep.
Roasted Chicken and Root Vegetables
One-pan roasted chicken with parsnips, carrots, and Brussels sprouts. 380 calories, 36g protein.
Sheet Pan Chicken and Vegetables
One-pan roasted sheet pan chicken with broccoli, potatoes, and peppers. 470 calories, 38g protein, easy cleanup.
Beef Burrito Bowl
Burrito bowl with beef, rice, beans, and guacamole. 580 calories, 35g protein.
Beef Lasagna
Classic beef lasagna with ricotta and mozzarella. 660 calories, 38g protein.
Chicken Alfredo
Creamy chicken Alfredo with whole wheat pasta. 550 calories, 38g protein.
Chicken and Waffles
Crispy chicken with whole wheat waffles and maple syrup. 650 calories, 38g protein.
Foods that deliver both protein and fiber
Beans and lentils
Black beans, chickpeas, lentils, and edamame are the strongest protein-and-fiber foods. A half-cup of cooked lentils has 9g protein and 8g fiber for about 115 calories.
Whole grains
Quinoa, oats, barley, and whole-wheat pasta add fiber and a few grams of protein. Pair them with chicken, fish, eggs, or dairy to reach 20g+ protein per serving.
High-fiber vegetables
Broccoli, Brussels sprouts, cabbage, and artichokes are among the highest-fiber vegetables. They bulk up meals for very few calories and pair well with any lean protein.
Seeds
Chia seeds, flaxseeds, and hemp hearts add 2-5g fiber per tablespoon along with protein and healthy fats. Stir into oatmeal, yogurt, or smoothies.
Nuts and peanuts
A small handful of almonds, peanuts, or pistachios adds protein, fiber, and satiating fat. Keep portions to 1-2 tablespoons to manage calories.
Fruit with fiber
Pears, apples (with skin), raspberries, and blackberries are high-fiber fruits. Add them to oatmeal, yogurt, or salads to reach 5g+ fiber without supplements.
Frequently Asked Questions
What counts as high-protein and high-fiber?
Every recipe on this page has at least 20g of protein and at least 5g of fiber per serving. Protein supports muscle maintenance and satiety, while fiber from beans, whole grains, vegetables, and seeds adds bulk and slows digestion so you stay full longer.
Why combine protein and fiber?
Protein and fiber are the two most filling nutrients. Together they help you feel satisfied with fewer calories because protein triggers fullness signals and fiber physically fills your stomach and slows gastric emptying. This combination is practical for anyone trying to eat well within a calorie reference.
Are these recipes suitable for meal prep?
Many of these recipes reheat well and last 3-4 days in the fridge. Check each recipe page for specific storage and reheating guidance. Recipes marked as freezer-friendly can also be frozen for longer storage.
What ingredients provide both protein and fiber?
Beans, lentils, chickpeas, edamame, and split peas are the best single ingredients for delivering both protein and fiber. Whole grains like quinoa and oats, seeds like chia and flax, and vegetables like broccoli and Brussels sprouts add fiber alongside lean proteins like chicken, turkey, fish, eggs, and Greek yogurt.
Browse all high-fiber recipes →
Every recipe with 6g+ fiber, sorted by fiber content.
High-protein recipe rankings →
All recipes ranked by protein per calorie.
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