22 High-Fiber High-Protein Dinner Meals

End your day on a healthy and satisfying note with these delicious dinner meals that are packed with both fiber and protein. A balanced dinner can help you feel full and nourished, and it can also set you up for a good night’s sleep. This collection of 22 recipes offers a variety of options, from hearty and flavorful main courses to light and refreshing salads.

1. Sheet Pan Lemon Herb Chicken with Roasted Broccoli and Sweet Potatoes

A simple and flavorful one-pan meal that’s perfect for a busy weeknight. The chicken is cooked to perfection with a lemon-herb marinade, and the roasted broccoli and sweet potatoes are a delicious and nutritious side.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 head of broccoli, cut into florets
• 1 large sweet potato, cut into cubes
• 2 tbsp olive oil
• 1 lemon, juiced
• 1 tsp dried oregano
• 1/2 tsp dried thyme

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, toss the chicken, broccoli, and sweet potatoes with olive oil, lemon juice, oregano, and thyme.
3. Arrange everything in a single layer.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

2. One-Pot Lentil and Vegetable Stew

A hearty and comforting stew that’s packed with plant-based protein and fiber. This one-pot meal is easy to make and perfect for a cozy night in.

Ingredients:

• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 can (14.5 oz) diced tomatoes
• 1 tsp cumin
• 1/2 tsp smoked paprika

Instructions:

1. In a large pot or Dutch oven, sauté the onion, carrots, and celery until softened.
2. Add the lentils, vegetable broth, diced tomatoes, and spices.
3. Bring to a boil, then reduce heat and simmer for 40-50 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste.

3. Baked Salmon with Asparagus and Quinoa

A light and healthy dinner that’s packed with protein and omega-3 fatty acids. The salmon is baked to perfection with a simple lemon and dill seasoning, and the asparagus and quinoa are a delicious and nutritious side.

Ingredients:

• 2 (6 oz) salmon fillets
• 1 bunch of asparagus, trimmed
• 1 cup cooked quinoa
• 2 tbsp olive oil
• 1 lemon, sliced
• 1 tbsp chopped fresh dill

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the asparagus with 1 tbsp of olive oil.
3. Place the salmon fillets on the same baking sheet and drizzle with the remaining olive oil.
4. Top the salmon with lemon slices and fresh dill.
5. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.
6. Serve the salmon and asparagus with the cooked quinoa.

4. Turkey Meatballs with Zucchini Noodles

A low-carb and high-protein dinner that’s both healthy and delicious. The turkey meatballs are packed with flavor, and the zucchini noodles are a great alternative to traditional pasta.

Ingredients:

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1 tsp Italian seasoning
• 2 large zucchinis, spiralized
• 1 cup marinara sauce

Instructions:

1. In a bowl, combine the ground turkey, breadcrumbs, Parmesan cheese, egg, and Italian seasoning.
2. Form the mixture into meatballs.
3. In a large skillet, brown the meatballs on all sides.
4. Add the marinara sauce and simmer for 10-15 minutes, or until the meatballs are cooked through.
5. Serve the meatballs and sauce over the zucchini noodles.

5. Black Bean and Corn Salsa Chicken

A flavorful and festive chicken dish that’s perfect for a weeknight meal. The black bean and corn salsa adds a delicious and nutritious topping to the chicken.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• 1/2 cup chopped red onion
• 1/4 cup chopped cilantro
• 1 lime, juiced

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the chicken breasts in a baking dish and season with salt and pepper.
3. In a bowl, combine the black beans, corn, red onion, cilantro, and lime juice.
4. Spoon the salsa over the chicken breasts.
5. Bake for 20-25 minutes, or until the chicken is cooked through.

6. Beef and Broccoli Stir-Fry

A classic Chinese-American dish that’s both healthy and delicious. This stir-fry is packed with protein and fiber and is easy to make at home.

Ingredients:

• 1 lb beef sirloin, thinly sliced
• 1 head of broccoli, cut into florets
• 1/4 cup soy sauce
• 2 tbsp honey
• 1 tbsp cornstarch
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tsp grated ginger

Instructions:

1. In a bowl, whisk together the soy sauce, honey, and cornstarch.
2. In a large skillet or wok, heat the sesame oil over medium-high heat.
3. Add the beef and cook until browned.
4. Add the broccoli, garlic, and ginger and cook for another 3-4 minutes, or until the broccoli is tender-crisp.
5. Pour the sauce over the beef and broccoli and cook for another minute, or until the sauce has thickened.
6. Serve with brown rice or quinoa.

7. Chicken and White Bean Chili

A hearty and flavorful chili that’s perfect for a cold night. This chili is packed with protein and fiber and is a healthier alternative to traditional beef chili.

Ingredients:

• 1 lb ground chicken
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 2 cups chicken broth
• 1 tsp cumin
• 1/2 tsp chili powder

Instructions:

1. In a large pot or Dutch oven, cook the ground chicken until browned.
2. Add the onion and garlic and cook until softened.
3. Add the cannellini beans, diced tomatoes, chicken broth, and spices.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes.
5. Serve with your favorite chili toppings, such as shredded cheese, sour cream, and cilantro.

8. Shrimp Scampi with Whole-Wheat Pasta

A classic Italian-American dish that’s both elegant and easy to make. This shrimp scampi is made with whole-wheat pasta for a boost of fiber.

Ingredients:

• 8 oz whole-wheat spaghetti
• 1 lb large shrimp, peeled and deveined
• 4 cloves garlic, minced
• 1/4 cup dry white wine
• 1/4 cup chicken broth
• 2 tbsp lemon juice
• 2 tbsp chopped fresh parsley
• 2 tbsp olive oil

Instructions:

1. Cook the pasta according to package directions.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the shrimp and cook for 1-2 minutes per side, or until pink.
4. Add the garlic and cook for another minute.
5. Pour in the white wine, chicken broth, and lemon juice. Bring to a simmer and cook for 2-3 minutes, or until the sauce has slightly reduced.
6. Stir in the parsley and cooked pasta.

9. Stuffed Acorn Squash

A festive and flavorful vegetarian main course that’s perfect for a holiday meal or a special occasion. The acorn squash is stuffed with a delicious mixture of quinoa, cranberries, and pecans.

Ingredients:

• 1 acorn squash, halved and seeded
• 1 cup cooked quinoa
• 1/4 cup dried cranberries
• 1/4 cup chopped pecans
• 1 tbsp maple syrup
• 1/2 tsp cinnamon

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the acorn squash halves cut-side down on a baking sheet and bake for 20-25 minutes, or until tender.
3. In a bowl, combine the cooked quinoa, cranberries, pecans, maple syrup, and cinnamon.
4. Flip the squash halves over and fill with the quinoa mixture.
5. Bake for another 10-15 minutes, or until heated through.

10. Chicken Fajita Bowls

A deconstructed version of the classic Tex-Mex dish. These chicken fajita bowls are a healthy and flavorful way to enjoy all the flavors of fajitas without the tortillas.

Ingredients:

• 1 lb chicken breast, sliced
• 1 onion, sliced
• 1 bell pepper, sliced
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 1/2 cup cooked brown rice
• Salsa, guacamole, and sour cream for topping

Instructions:

1. In a large skillet, cook the chicken until browned.
2. Add the onion and bell pepper and cook until softened.
3. Stir in the spices and cook for another minute.
4. Serve the chicken and vegetable mixture over the brown rice.
5. Top with salsa, guacamole, and sour cream.

11. Lentil Shepherd’s Pie

A vegetarian and vegan-friendly version of the classic comfort food. This lentil shepherd’s pie is just as hearty and satisfying as the original.

Ingredients:

• For the filling:
  • 1 cup brown or green lentils, rinsed
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 tbsp tomato paste
• For the topping:
  • 2 lbs sweet potatoes, peeled and cubed
  • 1/4 cup unsweetened almond milk
  • 1 tbsp olive oil

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large pot, cook the sweet potatoes until tender. Drain and mash with the almond milk and olive oil.
3. In another pot, make the lentil filling by sautéing the onion, carrots, and celery until softened. Add the lentils, vegetable broth, and tomato paste. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
4. Spread the lentil filling in the bottom of a baking dish.
5. Top with the mashed sweet potatoes.
6. Bake for 20-25 minutes, or until heated through and the topping is lightly browned.
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   _## 12. Tofu Stir-Fry with Peanut Sauce

A flavorful and satisfying vegan dinner that’s packed with plant-based protein. The tofu is stir-fried with a variety of vegetables and coated in a delicious peanut sauce.

Ingredients:

• 1 block (14 oz) extra-firm tofu, pressed and cubed
• 1 head of broccoli, cut into florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• For the sauce:
  • 1/4 cup peanut butter
  • 1/4 cup soy sauce
  • 2 tbsp maple syrup
  • 1 tbsp lime juice
  • 1 clove garlic, minced

Instructions:

1. In a small bowl, whisk together the sauce ingredients.
2. In a large skillet or wok, stir-fry the tofu until golden brown.
3. Add the broccoli, bell pepper, and carrot and stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
4. Pour the sauce over the tofu and vegetables and toss to combine.
5. Serve with brown rice or quinoa.

13. Chicken and Vegetable Skewers

A fun and easy dinner that’s perfect for grilling or baking. The chicken and vegetables are marinated in a flavorful herb and garlic marinade.

Ingredients:

• 1 lb chicken breast, cut into 1-inch cubes
• 1 zucchini, cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• 1 bell pepper, cut into 1-inch pieces
• For the marinade:
  • 1/4 cup olive oil
  • 2 tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 tsp dried oregano

Instructions:

1. In a bowl, whisk together the marinade ingredients.
2. Add the chicken and vegetables to the bowl and toss to coat. Marinate for at least 30 minutes.
3. Thread the chicken and vegetables onto skewers.
4. Grill or bake the skewers for 10-15 minutes, or until the chicken is cooked through and the vegetables are tender.

14. Salmon Burgers on Whole-Wheat Buns

A delicious and healthy alternative to traditional beef burgers. These salmon burgers are packed with protein and omega-3 fatty acids.

Ingredients:

• 1 lb skinless salmon fillet, finely chopped
• 1/4 cup breadcrumbs
• 1/4 cup chopped fresh dill
• 1 egg
• 1 tbsp lemon juice
• Whole-wheat buns and your favorite toppings

Instructions:

1. In a bowl, combine the chopped salmon, breadcrumbs, dill, egg, and lemon juice.
2. Form the mixture into patties.
3. Cook the patties in a lightly oiled pan for 3-4 minutes per side, or until cooked through.
4. Serve on whole-wheat buns with your favorite toppings.

15. Vegetarian Chili

A hearty and flavorful chili that’s packed with plant-based protein and fiber. This vegetarian chili is so good, you won’t even miss the meat.

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 1 can (15 oz) kidney beans, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 2 tbsp chili powder
• 1 tsp cumin

Instructions:

1. In a large pot or Dutch oven, sauté the onion and bell pepper until softened.
2. Add the garlic and spices and cook for another minute.
3. Add the beans, diced tomatoes, and 1 cup of water. Bring to a boil, then reduce heat and simmer for at least 30 minutes.
4. Serve with your favorite chili toppings.

16. Lemon Herb Roasted Chicken

A classic and elegant dinner that’s perfect for a special occasion or a Sunday supper. The chicken is roasted to perfection with a flavorful lemon and herb rub.

Ingredients:

• 1 whole chicken (3-4 lbs)
• 1 lemon, quartered
• 4 cloves garlic, smashed
• 2 tbsp olive oil
• 1 tbsp chopped fresh rosemary
• 1 tbsp chopped fresh thyme

Instructions:

1. Preheat your oven to 425°F (220°C).
2. Pat the chicken dry with paper towels. Rub the chicken all over with olive oil and season generously with salt and pepper.
3. Stuff the cavity of the chicken with the lemon quarters and smashed garlic.
4. Sprinkle the rosemary and thyme over the chicken.
5. Roast for 1-1.5 hours, or until the chicken is cooked through and the juices run clear.

17. Pasta with Chicken Sausage and Broccoli

A quick and easy weeknight dinner that’s both healthy and satisfying. The chicken sausage adds a boost of protein, and the broccoli adds a dose of fiber.

Ingredients:

• 8 oz whole-wheat penne
• 12 oz cooked chicken sausage, sliced
• 1 head of broccoli, cut into florets
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1/4 cup grated Parmesan cheese

Instructions:

1. Cook the pasta according to package directions. Add the broccoli to the pot during the last 3 minutes of cooking.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the chicken sausage and cook until browned.
4. Add the garlic and cook for another minute.
5. Drain the pasta and broccoli and add it to the skillet with the sausage.
6. Toss to combine and top with Parmesan cheese before serving.

18. Curried Lentils with Spinach

A flavorful and aromatic vegetarian curry that’s packed with plant-based protein and fiber. This curry is easy to make and perfect for a weeknight meal.

Ingredients:

• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 tsp turmeric
• 1 (5 oz) bag of fresh spinach

Instructions:

1. In a large pot or Dutch oven, sauté the onion until softened.
2. Add the garlic and spices and cook for another minute.
3. Add the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Stir in the spinach and cook until wilted.
5. Serve with brown rice or naan bread.

19. Taco Salad

A fun and flavorful salad that’s a healthier alternative to traditional tacos. This taco salad is packed with protein and fiber and is easy to customize with your favorite toppings.

Ingredients:

• 1 lb ground turkey or beef
• 1 packet of taco seasoning
• 4 cups chopped romaine lettuce
• 1 cup cherry tomatoes, halved
• 1/2 cup black beans, rinsed and drained
• 1/4 cup shredded cheddar cheese
• Salsa and Greek yogurt for dressing

Instructions:

1. In a skillet, cook the ground meat until browned. Drain off any excess fat.
2. Stir in the taco seasoning and 1/4 cup of water. Simmer for 5 minutes.
3. In a large bowl, combine the romaine lettuce, cherry tomatoes, and black beans.
4. Top with the taco meat and shredded cheese.
5. Serve with salsa and Greek yogurt as dressing.

20. Chicken and Black Bean Enchiladas

A classic Mexican dish that’s both comforting and delicious. These enchiladas are packed with protein and fiber and are perfect for a family dinner.

Ingredients:

• 2 cups shredded cooked chicken
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup enchilada sauce
• 8 whole-wheat tortillas
• 1 cup shredded Monterey Jack cheese

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, combine the shredded chicken and black beans.
3. Spoon about 1/4 cup of the chicken and bean mixture onto each tortilla. Roll up the tortillas and place them seam-side down in a baking dish.
4. Pour the enchilada sauce over the tortillas and top with the shredded cheese.
5. Bake for 20-25 minutes, or until heated through and the cheese is melted and bubbly.

21. Pork Chops with Roasted Apples and Onions

A sweet and savory dinner that’s perfect for a fall evening. The pork chops are cooked to perfection with roasted apples and onions.

Ingredients:

• 2 boneless pork chops
• 1 apple, cored and sliced
• 1 onion, sliced
• 2 tbsp olive oil
• 1 tbsp maple syrup
• 1 tsp dried thyme

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the apple and onion slices with 1 tbsp of olive oil, maple syrup, and thyme.
3. Roast for 15-20 minutes, or until tender.
4. While the apples and onions are roasting, season the pork chops with salt and pepper.
5. In a skillet, heat the remaining olive oil over medium-high heat. Cook the pork chops for 3-4 minutes per side, or until cooked through.
6. Serve the pork chops with the roasted apples and onions.

22. Spaghetti with Turkey Bolognese

A healthier version of the classic Italian meat sauce. This turkey bolognese is just as rich and flavorful as the original, but with less fat and more protein.

Ingredients:

• 8 oz whole-wheat spaghetti
• 1 lb ground turkey
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes
• 1 tsp dried oregano
• 1/2 tsp dried basil

Instructions:

1. Cook the pasta according to package directions.
2. In a large pot or Dutch oven, cook the ground turkey until browned.
3. Add the onion and garlic and cook until softened.
4. Stir in the crushed tomatoes and spices. Bring to a boil, then reduce heat and simmer for at least 30 minutes.
5. Serve the bolognese sauce over the spaghetti.
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