63 High-Protein High-Fiber Recipes for Breakfast, Lunch, and Dinner

ByNick Garcia
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This comprehensive guide provides 63 delicious and easy-to-make recipes for breakfast, lunch, and dinner. Each recipe is designed to be high in both protein and fiber, helping you stay full, energized, and nourished throughout the day. Whether you’re looking for a quick and easy meal or something more elaborate, you’ll find plenty of options to choose from in this collection.

21 High-Protein High-Fiber Breakfast Recipes

A nutritious breakfast can make a huge difference in your day. Starting your morning with a meal that is high in both protein and fiber can help you feel full and satisfied for longer, support your gut health, and provide sustained energy. This article provides 21 delicious and easy-to-make breakfast recipes that are packed with protein and fiber to help you kick-start your day.

1. Chocolate-Strawberry Protein Shake

This protein-packed shake is a quick and delicious way to start your day. The combination of soy milk and Greek yogurt provides a solid protein base, while strawberries, banana, and cocoa powder create a rich and sweet flavor without any added sugar.

Ingredients:

  • 1 cup unsweetened soy milk
  • 1/2 cup plain Greek yogurt
  • 1 cup frozen strawberries
  • 1/2 frozen banana
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon chia seeds

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy immediately.

2. High-Protein PB&J Baked Oats

This recipe is a fun and nostalgic twist on baked oats, combining the classic flavors of peanut butter and jelly in a hearty and satisfying breakfast.

Ingredients:

  • 1/2 cup rolled oats
  • 1/4 cup milk of your choice
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon peanut butter
  • 1 tablespoon your favorite jelly or jam
  • 1 scoop vanilla protein powder
  • 1/2 teaspoon baking powder

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. In a blender, combine the oats, milk, Greek yogurt, protein powder, and baking powder. Blend until smooth.
  3. Pour half of the batter into a small oven-safe dish.
  4. Spoon the peanut butter and jelly into the center of the batter.
  5. Pour the remaining batter over the top.
  6. Bake for 20-25 minutes, or until the oats are set.
  7. Let it cool for a few minutes before enjoying.

3. Peaches & Cream Overnight Oats

These peaches and cream overnight oats are a delicious, make-ahead breakfast that combines sweet ripe peaches with creamy oats. The oats soften overnight in the fridge, resulting in a thick, pudding-like texture without any cooking.

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup milk of your choice
  • 1/4 cup plain Greek yogurt
  • 1/2 cup diced peaches (fresh or frozen)
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or maple syrup (optional)

Instructions:

  1. In a jar or container with a lid, combine the rolled oats, milk, Greek yogurt, chia seeds, and honey or maple syrup (if using).
  2. Stir well to combine.
  3. Gently fold in the diced peaches.
  4. Cover and refrigerate for at least 4 hours, or overnight.
  5. Stir before serving and add more peaches on top if desired.

4. High-Protein Peanut Butter & Chocolate Chia Pudding

This chia pudding is a decadent and healthy breakfast option. The chia seeds create a thick, creamy texture while delivering fiber and healthy omega-3 fatty acids. Peanut butter adds flavor and plant-based protein, and is balanced by the deep cocoa notes.

Ingredients:

  • 3 tablespoons chia seeds
  • 1 cup milk of your choice
  • 2 tablespoons peanut butter
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon maple syrup or honey (optional)

Instructions:

  1. In a jar or bowl, whisk together the chia seeds, milk, cocoa powder, and sweetener (if using).
  2. Once combined, stir in the peanut butter until it is mostly incorporated.
  3. Cover and refrigerate for at least 2 hours, or until the pudding has thickened.
  4. Stir before serving and top with your favorite toppings, such as berries, nuts, or a dollop of yogurt.

5. Creamy Raspberry-Peach Chia Seed Smoothie

This smoothie is packed with fiber from chia seeds and gets its sweetness from frozen peaches and raspberries. It’s a refreshing and satisfying way to start your day.

Ingredients:

  • 1 cup frozen raspberries
  • 1 cup frozen peaches
  • 1/2 cup plain Greek yogurt
  • 1/2 cup milk of your choice
  • 2 tablespoons chia seeds
  • 1 tablespoon honey or maple syrup (optional)

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy immediately.

6. Avocado Toast with Burrata

This is a luxurious and savory breakfast toast that’s surprisingly easy to make. The creamy burrata cheese adds a rich flavor and a boost of protein.

Ingredients:

  • 1 slice whole-grain bread, toasted
  • 1/2 ripe avocado
  • 2 ounces burrata cheese
  • 1 teaspoon olive oil
  • Salt and freshly ground black pepper to taste
  • Red pepper flakes (optional)

Instructions:

  1. Mash the avocado onto the toasted bread.
  2. Top with the burrata cheese.
  3. Drizzle with olive oil and season with salt, pepper, and red pepper flakes (if using).

7. Kiwi-Granola Breakfast Banana Split

This is a fun and healthy take on a classic dessert. It’s a great way to get a variety of nutrients in the morning.

Ingredients:

  • 1 banana, split lengthwise
  • 1/2 cup plain Greek yogurt
  • 1/4 cup granola
  • 1 kiwi, peeled and sliced
  • 1 tablespoon chopped nuts (almonds, walnuts, etc.)
  • 1 teaspoon honey or maple syrup (optional)

Instructions:

  1. Place the banana halves in a bowl.
  2. Top with Greek yogurt, granola, and kiwi slices.
  3. Sprinkle with chopped nuts and drizzle with honey or maple syrup (if using).

8. High-Protein Mango & Tahini Overnightats

This recipe offers a unique and flavorful twist on overnight oats, combining the sweetness of mango with the nutty flavor of tahini.

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup coconut milk
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon tahini
  • 1 tablespoon chia seeds
  • 1/2 cup diced mango (fresh or frozen)

Instructions:

  1. In a jar or container with a lid, combine the rolled oats, coconut milk, Greek yogurt, tahini, and chia seeds.
  2. Stir well to combine.
  3. Gently fold in the diced mango.
  4. Cover and refrigerate for at least 4 hours, or overnight.
  5. Stir before serving and top with more mango if desired.

9. Anti-Inflammatory Breakfast Bowl

This colorful and satisfying breakfast bowl is packed with ingredients that fight inflammation, such as black beans, roasted broccoli, and beets.

Ingredients:

  • 1/2 cup cooked quinoa
  • 1/2 cup black beans, rinsed and drained
  • 1/2 cup roasted broccoli florets
  • 1/4 cup cooked beets, diced
  • 1 fried or poached egg
  • 1 tablespoon olive oil
  • Salt and freshly ground black pepper to taste

Instructions:

  1. In a bowl, combine the quinoa, black beans, roasted broccoli, and beets.
  2. Top with the fried or poached egg.
  3. Drizzle with olive oil and season with salt and pepper.

10. High-Protein Blueberry & Peanut Butter Chia Pudding

This healthy breakfast is loaded with chia seeds that soak up a dreamy blend of almond milk and blueberries as it chills overnight, transforming it into a thick, creamy pudding. A swirl of peanut butter and strained (Greek-style) yogurt add more creaminess along with protein.

Ingredients:

  • 3 tablespoons chia seeds
  • 1 cup almond milk
  • 1/2 cup blueberries (fresh or frozen)
  • 2 tablespoons peanut butter
  • 1/4 cup plain Greek yogurt

Instructions:

  1. In a blender, combine the almond milk and blueberries. Blend until smooth.
  2. In a jar or bowl, whisk together the chia seeds and the blueberry-almond milk mixture.
  3. Cover and refrigerate for at least 2 hours, or until the pudding has thickened.
  4. Before serving, stir in the peanut butter and Greek yogurt.

11. Shredded Wheat with Raisins & Walnuts

A hearty bowl of shredded wheat is an easy breakfast to reach for when you want something quick with plenty of fiber and healthy fats. We add raisins and walnuts for a boost of flavor. For a no-added-sugar breakfast, be sure to use unsweetened shredded wheat cereal.

Ingredients:

  • 2 shredded wheat biscuits
  • 1 cup milk of your choice
  • 1/4 cup raisins
  • 1/4 cup chopped walnuts
  • 1/2 teaspoon cinnamon

Instructions:

  1. Place the shredded wheat biscuits in a bowl.
  2. Pour the milk over the biscuits.
  3. Top with raisins, walnuts, and a sprinkle of cinnamon.

12. Chocolate-Cherry Protein Shake

This chocolate-cherry protein shake made with strained (Greek-style) yogurt and peanut butter is a protein powerhouse. Cherries provide natural sweetness, and the chocolate flavor from the cocoa complements the peanut butter without any added sugar.

Ingredients:

  • 1 cup frozen cherries
  • 1/2 cup plain Greek yogurt
  • 1/2 cup milk of your choice
  • 1 scoop chocolate protein powder
  • 1 tablespoon peanut butter
  • 1 tablespoon chia seeds

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy immediately.

13. Huevos Divorciados (Divorced Eggs)

This dish hails from Mexico and boasts a unique twist. It features two sunny-side-up eggs nestled on tortillas, each yolk surrounded by its own salsa. Typically served with a side of beans, it’s a delicious breakfast that celebrates the best of both worlds.

Ingredients:

  • 2 corn tortillas
  • 2 large eggs
  • 1/4 cup red salsa
  • 1/4 cup green salsa
  • 1/2 cup black beans, heated
  • 1/4 avocado, sliced
  • Crumbled cotija cheese for garnish (optional)

Instructions:

  1. Warm the tortillas in a dry skillet or in the microwave.
  2. Fry the eggs to your liking (sunny-side up is traditional).
  3. Place the warm tortillas on a plate. Top each with a fried egg.
  4. Spoon the red salsa over one egg and the green salsa over the other.
  5. Serve with a side of black beans and sliced avocado. Garnish with cotija cheese, if desired.

14. Breakfast Dal Bowl

Lentil-based dal makes a filling breakfast packed with protein, fiber and essential nutrients, delivering lasting energy throughout your morning. Prepare this dal in advance and store it in the fridge for a convenient option to enjoy throughout the week, or freeze it to have on hand for an easy breakfast in the months ahead.

Ingredients:

  • 1 cup red lentils, rinsed
  • 3 cups vegetable broth
  • 1 teaspoon turmeric
  • 1 teaspoon grated ginger
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • 1 cup spinach
  • 1/4 cup plain yogurt for topping
  • Fresh cilantro for garnish

Instructions:

  1. In a pot, combine the lentils, vegetable broth, turmeric, ginger, and cumin.
  2. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the lentils are soft.
  3. Stir in the spinach and cook until wilted.
  4. Season with salt and pepper to taste.
  5. Serve in a bowl, topped with a dollop of yogurt and fresh cilantro.

15. Berry Crumble Overnight Oats

These berry crumble overnight oats will keep you satisfied all morning. The natural sweetness of the berries pairs beautifully with the cinnamon-spiced oat base, while the crumble topping adds crunchy textural contrast.

Ingredients:

  • For the oats:
    • 1/2 cup rolled oats
    • 1/2 cup milk of your choice
    • 1/4 cup plain Greek yogurt
    • 1 tablespoon chia seeds
    • 1/2 cup mixed berries (fresh or frozen)
  • For the crumble:
    • 2 tablespoons rolled oats
    • 1 tablespoon chopped almonds
    • 1 teaspoon maple syrup
    • 1/2 teaspoon cinnamon

Instructions:

  1. In a jar or container with a lid, combine all the ingredients for the oats. Stir well.
  2. In a small bowl, mix together the crumble ingredients.
  3. Sprinkle the crumble topping over the oats.
  4. Cover and refrigerate for at least 4 hours, or overnight.

16. Mango-Turmeric Smoothie

Kick-start your mornings with this speedy smoothie packed with tropical fruit flavors. Its lively yellow hue is boosted by anti-inflammatory turmeric. Grate fresh turmeric with a microplane grater or use ground turmeric in its place. Ginger provides a zesty kick, but feel free to omit it for a milder flavor.

Ingredients:

  • 1 cup frozen mango chunks
  • 1/2 cup plain Greek yogurt
  • 1/2 cup milk of your choice
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground ginger
  • 1 tablespoon chia seeds

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy immediately.

17. Chole Puri (Chickpea Curry with Fried Bread)

Chole puri is a popular North Indian dish featuring a chickpea curry flavored with an aromatic mix of spices (chole) and served with deep-fried bread (puri).

Ingredients:

  • For the Chole:
    • 1 can (15 ounces) chickpeas, rinsed and drained
    • 1 tablespoon oil
    • 1 onion, finely chopped
    • 2 cloves garlic, minced
    • 1 teaspoon grated ginger
    • 1 can (14.5 ounces) diced tomatoes
    • 1 teaspoon garam masala
    • 1/2 teaspoon turmeric
    • Salt and pepper to taste
  • For the Puri:
    • 1 cup whole wheat flour
    • 1/2 teaspoon salt
    • 1/2 cup water
    • Oil for frying

Instructions:

  1. For the Chole: Heat oil in a pan over medium heat. Add the onion and cook until softened. Add the garlic and ginger and cook for another minute.
  2. Add the diced tomatoes, garam masala, and turmeric. Cook for 5-7 minutes, until the tomatoes have broken down.
  3. Add the chickpeas and 1/2 cup of water. Bring to a simmer and cook for 10 minutes.
  4. For the Puri: In a bowl, mix the flour and salt. Gradually add water to form a stiff dough. Knead for 5 minutes.
  5. Divide the dough into small balls and roll them out into thin circles.
  6. Heat oil in a deep pan. Fry the puris one at a time until they puff up and turn golden brown.
  7. Serve the chole with the hot puris.

18. Peanut Butter Cookie Dough Overnight Oats

Naturally sweetened with dates, this breakfast delivers sweet and creamy flavors that make it feel like dessert. Peanut butter adds plant-based protein and healthy fats, while oats and dates offer fiber to keep you satisfied.

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup milk of your choice
  • 2 tablespoons peanut butter
  • 2-3 pitted dates, chopped
  • 1 tablespoon chia seeds
  • 1/4 cup plain Greek yogurt

Instructions:

  1. In a jar or container with a lid, combine all the ingredients.
  2. Stir well to combine.
  3. Cover and refrigerate for at least 4 hours, or overnight.
  4. Stir before serving. You can add a few chocolate chips on top for an extra treat.

19. Peanut-Ginger Tofu Scramble

A favorite among our EatingWell editors, this vegan breakfast scramble features crispy tofu that is perfectly coated in a peanut ginger sauce.Add the tofu off the heat for the creamiest texture.

Ingredients:

  • 1 block (14 ounces) firm tofu, pressed and crumbled
  • 1 tablespoon soy sauce
  • 1 tablespoon peanut butter
  • 1 teaspoon grated ginger
  • 1 clove garlic, minced
  • 1/2 cup chopped vegetables (e.g., bell peppers, onions, spinach)
  • 1 tablespoon oil

Instructions:

  1. In a small bowl, whisk together the soy sauce, peanut butter, ginger, and garlic.
  2. Heat the oil in a skillet over medium-high heat. Add the chopped vegetables and cook until softened.
  3. Add the crumbled tofu to the skillet and cook for 5-7 minutes, until it starts to brown.
  4. Pour the peanut-ginger sauce over the tofu and stir to coat. Cook for another 2-3 minutes.
  5. Serve hot.

20. Breakfast Tostada

This easy and satisfying Mexican-inspired dish brings lots of flavor to your plate. Using a mix of fresh and store-bought ingredients, breakfast is on the table in 20 minutes.

Ingredients:

  • 1 corn tostada shell
  • 1/2 cup refried beans, heated
  • 1 fried egg
  • 1/4 avocado, sliced
  • 2 tablespoons salsa
  • Crumbled cotija cheese for garnish (optional)

Instructions:

  1. Spread the refried beans over the tostada shell.
  2. Top with the fried egg and sliced avocado.
  3. Drizzle with salsa and garnish with cotija cheese, if desired.

21. Spinach & Fried Egg Grain Bowls

Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl that is topped with spinach, peanuts and an egg.

Ingredients:

  • 1 cup cooked wheat berries
  • 1 cup fresh spinach
  • 1 fried egg
  • 2 tablespoons chopped peanuts
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil

Instructions:

  1. In a bowl, combine the cooked wheat berries and fresh spinach.
  2. Top with the fried egg.
  3. Drizzle with soy sauce and sesame oil.
  4. Sprinkle with chopped peanuts before serving.

These 21 high-protein, high-fiber breakfast recipes offer a variety of delicious and nutritious options to start your day. Whether you prefer a sweet or savory breakfast, there is a recipe here for you. By incorporating these meals into your routine, you can enjoy sustained energy, improved satiety, and better overall health.
_# 21 High-Protein High-Fiber Lunch Recipes

Lunch is a critical meal to refuel your body and brain for the rest of the day. A lunch that is high in protein and fiber will provide you with sustained energy, keep you feeling full and satisfied, and prevent that afternoon slump. This article provides 21 delicious and easy-to-make lunch recipes that are packed with protein and fiber to help you power through your day.

1. Chicken Hummus Bowls

These chicken hummus bowls are a quick and easy lunch option that is packed with flavor and nutrients. The spiced chicken is cooked quickly under the broiler, and the bowl is rounded out with hummus, fresh vegetables, and whole-wheat pita.

Ingredients:

  • 4 oz boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 teaspoon olive oil
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cumin
  • Salt and pepper to taste
  • 1/2 cup hummus
  • 1/2 cup chopped cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup crumbled feta cheese
  • 1 whole-wheat pita, warmed

Instructions:

  1. Preheat your broiler. Toss the chicken with olive oil, paprika, cumin, salt, and pepper.
  2. Spread the chicken on a baking sheet and broil for 5-7 minutes, or until cooked through.
  3. To assemble the bowl, spread the hummus in the bottom of a bowl. Top with the cooked chicken, cucumber, tomatoes, and feta cheese.
  4. Serve with the warm whole-wheat pita.

2. Garlic Shrimp Spaghetti

This flavorful and light pasta dish is perfect for a satisfying lunch. Using whole-wheat spaghetti boosts the fiber content, and the shrimp provides a lean source of protein.

Ingredients:

  • 2 oz whole-wheat spaghetti
  • 4 oz shrimp, peeled and deveined
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1/4 cup white wine or vegetable broth
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon lemon juice
  • Red pepper flakes to taste

Instructions:

  1. Cook the spaghetti according to package directions.
  2. While the spaghetti is cooking, heat the olive oil in a skillet over medium heat. Add the garlic and cook for 30 seconds, until fragrant.
  3. Add the shrimp to the skillet and cook for 2-3 minutes, until pink and cooked through.
  4. Add the white wine or vegetable broth to the skillet and bring to a simmer.
  5. Drain the spaghetti and add it to the skillet with the shrimp. Toss to combine.
  6. Stir in the parsley, lemon juice, and red pepper flakes.
  7. Serve immediately.

3. Braised Lentils & Kale with Fried Eggs

This hearty and nutritious vegetarian dish is a great way to get a dose of plant-based protein and fiber. The runny yolk from the fried egg creates a delicious sauce for the lentils and kale.

Ingredients:

  • 1/2 cup brown or green lentils, rinsed
  • 1 1/2 cups vegetable broth
  • 1 cup chopped kale
  • 1/2 cup canned diced tomatoes, undrained
  • 1 teaspoon olive oil
  • 1 egg
  • Salt and pepper to taste

Instructions:

  1. In a small pot, combine the lentils and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender.
  2. Stir in the kale and diced tomatoes and cook for another 5 minutes, until the kale is wilted.
  3. While the lentils are cooking, heat the olive oil in a small skillet over medium heat. Fry the egg to your liking.
  4. Season the lentils with salt and pepper to taste.
  5. Serve the lentils and kale in a bowl, topped with the fried egg.

4. Chicken, Avocado & Quinoa Bowls with Herb Dressing

These bowls are packed with protein and healthy fats, making them a perfect meal-prep lunch. You can prepare the quinoa, chicken, and dressing ahead of time for a quick and easy assembly.

Ingredients:

  • 1/2 cup cooked quinoa
  • 4 oz cooked chicken breast, sliced
  • 1/2 avocado, sliced
  • 1/4 cup black beans, rinsed and drained
  • For the dressing:
    • 2 tablespoons olive oil
    • 1 tablespoon lemon juice
    • 1 tablespoon chopped fresh herbs (e.g., cilantro, parsley)
    • Salt and pepper to taste

Instructions:

  1. In a bowl, combine the cooked quinoa, sliced chicken, avocado, and black beans.
  2. In a small bowl, whisk together the olive oil, lemon juice, herbs, salt, and pepper.
  3. Drizzle the dressing over the quinoa bowl and toss to combine.

5. Sheet-Pan Chicken Fajita Bowls

This recipe is a deconstructed version of chicken fajitas, served in a bowl for a healthier and easier lunch option. Everything is cooked on one sheet pan for minimal cleanup.

Ingredients:

  • 4 oz boneless, skinless chicken breast, cut into strips
  • 1/2 bell pepper (any color), sliced
  • 1/4 onion, sliced
  • 1 teaspoon olive oil
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin
  • Salt and pepper to taste
  • 1/2 cup cooked brown rice
  • Salsa and Greek yogurt for topping

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. On a baking sheet, toss the chicken, bell pepper, and onion with olive oil, chili powder, cumin, salt, and pepper.
  3. Roast for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.
  4. Serve the chicken and vegetables over the brown rice, and top with salsa and Greek yogurt.

6. Meal-Prep Chili-Lime Chicken Bowls

These bowls are full of zesty flavor and can be made ahead of time for a convenient and healthy lunch. The chili-lime chicken is the star of the show.

Ingredients:

  • 4 oz boneless, skinless chicken breast
  • 1 tablespoon lime juice
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste
  • 1/2 cup cooked quinoa or brown rice
  • 1/2 cup corn and black bean salsa
  • 1/4 avocado, diced

Instructions:

  1. Marinate the chicken in lime juice, chili powder, garlic powder, salt, and pepper for at least 15 minutes.
  2. Cook the chicken in a skillet over medium-high heat until cooked through. Let it rest for a few minutes before dicing.
  3. To assemble the bowl, combine the quinoa or brown rice, corn and black bean salsa, and diced avocado.
  4. Top with the diced chili-lime chicken.

7. Quick Shrimp Puttanesca

This classic Italian dish is made even quicker by using fresh pasta. The puttanesca sauce is full of bold flavors from tomatoes, olives, capers, and garlic, and the shrimp adds a boost of protein.

Ingredients:

  • 2 oz fresh whole-wheat linguine
  • 4 oz shrimp, peeled and deveined
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1/4 cup canned diced tomatoes
  • 2 tablespoons chopped olives
  • 1 tablespoon capers
  • Red pepper flakes to taste

Instructions:

  1. Cook the fresh linguine according to package directions (it should only take a few minutes).
  2. While the pasta is cooking, heat the olive oil in a skillet over medium heat. Add the garlic and cook for 30 seconds.
  3. Add the shrimp and cook for 2-3 minutes, until pink.
  4. Add the diced tomatoes, olives, capers, and red pepper flakes to the skillet. Bring to a simmer.
  5. Drain the linguine and add it to the skillet. Toss to combine.

8. Salmon Sushi Grain Bowl

Get all the flavors of your favorite sushi roll in a convenient and healthy grain bowl. This recipe is perfect for a quick and satisfying lunch.

Ingredients:

  • 4 oz cooked salmon, flaked
  • 1/2 cup cooked brown rice or quinoa
  • 1/4 cup shelled edamame
  • 1/4 cup shredded carrots
  • 1/4 avocado, sliced
  • 1 tablespoon soy sauce
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon sesame oil

Instructions:

  1. In a bowl, combine the cooked brown rice or quinoa, flaked salmon, edamame, and shredded carrots.
  2. In a small bowl, whisk together the soy sauce, rice vinegar, and sesame oil.
  3. Drizzle the dressing over the bowl and top with sliced avocado.

9. Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

Ingredients:

  • 1/2 cup cooked quinoa
  • 1/2 cup chickpeas, rinsed and drained
  • 1/2 cup chopped cucumber
  • 1/4 cup chopped red onion
  • 2 tablespoons roasted red pepper hummus
  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine the cooked quinoa, chickpeas, cucumber, and red onion.
  2. In a small bowl, whisk together the hummus, lemon juice, and water to create a dressing. Season with salt and pepper.
  3. Pour the dressing over the salad and toss to combine.

10. Black Bean-Cauliflower “Rice” Bowl

This low-carb, high-fiber bowl is a great way to get your vegetable servings in. The cauliflower “rice” is a healthy alternative to traditional rice, and the black beans provide a good source of plant-based protein.

Ingredients:

  • 1 cup frozen riced cauliflower
  • 1/2 cup black beans, rinsed and drained
  • 1/4 cup corn
  • 1/4 cup salsa
  • 1/4 avocado, diced
  • 2 tablespoons chopped cilantro

Instructions:

  1. Cook the riced cauliflower according to package directions.
  2. In a bowl, combine the cooked cauliflower rice, black beans, and corn.
  3. Top with salsa, diced avocado, and chopped cilantro.

11. Baked Halibut with Brussels Sprouts & Quinoa

This is a complete and balanced meal that is surprisingly easy to make. The halibut is a great source of lean protein, and the Brussels sprouts and quinoa are packed with fiber.

Ingredients:

  • 4 oz halibut fillet
  • 1 cup Brussels sprouts, trimmed and halved
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1/2 cup cooked quinoa
  • Lemon wedge for serving

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. On a baking sheet, toss the Brussels sprouts with olive oil, salt, and pepper.
  3. Roast for 15-20 minutes, or until tender and slightly crispy.
  4. Season the halibut fillet with salt and pepper. Place it on the same baking sheet with the Brussels sprouts and bake for another 10-12 minutes, or until the fish is cooked through.
  5. Serve the baked halibut and Brussels sprouts over the cooked quinoa, with a lemon wedge on the side.

12. Turkey Meatballs with Linguine & Fresh Tomato Sauce

These turkey meatballs are a lighter and healthier alternative to traditional beef meatballs. They are still packed with flavor and protein, and the fresh tomato sauce is a simple and delicious accompaniment.

Ingredients:

  • For the meatballs:
    • 4 oz ground turkey
    • 1/4 cup breadcrumbs
    • 1 egg white
    • 1 tablespoon chopped parsley
    • Salt and pepper to taste
  • For the sauce and pasta:
    • 2 oz whole-wheat linguine
    • 1/2 cup canned crushed tomatoes
    • 1 clove garlic, minced
    • 1/2 teaspoon dried oregano

Instructions:

  1. In a bowl, combine all the ingredients for the meatballs. Mix well and form into small meatballs.
  2. In a skillet, brown the meatballs on all sides. Remove from the skillet and set aside.
  3. In the same skillet, add the garlic and cook for 30 seconds. Add the crushed tomatoes and oregano. Bring to a simmer and cook for 5-7 minutes.
  4. Return the meatballs to the skillet and cook for another 5 minutes, until cooked through.
  5. While the sauce is simmering, cook the linguine according to package directions.
  6. Serve the meatballs and sauce over the linguine.

13. Chicken Fajita Bowls

These satisfying bowls are chock-full of protein and fiber, thanks to chicken breast, black beans, sweet potatoes and bulgur—a versatile grain that has about 15 g fewer carbs (and more than twice the fiber) per cup than brown rice.

Ingredients:

  • 4 oz boneless, skinless chicken breast, cut into strips
  • 1/2 cup cubed sweet potato
  • 1/2 bell pepper, sliced
  • 1/4 onion, sliced
  • 1 teaspoon olive oil
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin
  • Salt and pepper to taste
  • 1/2 cup cooked bulgur
  • 1/4 cup black beans, rinsed and drained

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. On a baking sheet, toss the chicken, sweet potato, bell pepper, and onion with olive oil, chili powder, cumin, salt, and pepper.
  3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
  4. Serve the chicken and vegetables over the cooked bulgur and top with black beans.

14. Lentil Soup

A classic lentil soup is a perfect high-protein, high-fiber lunch. It’s easy to make a big batch and enjoy it throughout the week.

Ingredients:

  • 1/2 cup brown or green lentils, rinsed
  • 2 cups vegetable broth
  • 1/2 cup diced carrots
  • 1/2 cup diced celery
  • 1/2 cup diced onion
  • 1 clove garlic, minced
  • 1/2 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. In a pot, combine all the ingredients.
  2. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
  3. Season with salt and pepper to taste.

15. Tuna Salad Sandwich on Whole-Wheat Bread

A simple tuna salad sandwich can be a great high-protein lunch. Using Greek yogurt instead of mayonnaise adds even more protein and reduces the fat content.

Ingredients:

  • 1 can (5 ounces) tuna in water, drained
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon chopped celery
  • 1 tablespoon chopped red onion
  • Salt and pepper to taste
  • 2 slices whole-wheat bread
  • Lettuce and tomato slices for topping

Instructions:

  1. In a bowl, combine the tuna, Greek yogurt, celery, and red onion. Mix well and season with salt and pepper.
  2. Spread the tuna salad on one slice of whole-wheat bread.
  3. Top with lettuce and tomato slices, and the other slice of bread.

16. Black Bean Burgers

Homemade black bean burgers are a delicious and satisfying vegetarian lunch option. They are packed with protein and fiber from the black beans and whole-wheat buns.

Ingredients:

  • 1 can (15 ounces) black beans, rinsed and drained
  • 1/2 cup breadcrumbs
  • 1/4 cup chopped onion
  • 1 clove garlic, minced
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 whole-wheat bun
  • Your favorite burger toppings (lettuce, tomato, onion, avocado, etc.)

Instructions:

  1. In a bowl, mash the black beans with a fork until they are partially broken down.
  2. Add the breadcrumbs, onion, garlic, cumin, chili powder, salt, and pepper. Mix well to combine.
  3. Form the mixture into a patty.
  4. Heat the olive oil in a skillet over medium heat. Cook the black bean patty for 3-4 minutes on each side, until heated through and slightly crispy.
  5. Serve the black bean burger on a whole-wheat bun with your favorite toppings.

17. Greek Quinoa Salad

This refreshing and flavorful salad is a perfect light yet filling lunch. The quinoa and chickpeas provide a good amount of protein and fiber, and the fresh vegetables and feta cheese add a taste of the Mediterranean.

Ingredients:

  • 1/2 cup cooked quinoa
  • 1/2 cup chickpeas, rinsed and drained
  • 1/2 cup chopped cucumber
  • 1/4 cup chopped red onion
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped Kalamata olives
  • For the dressing:
    • 2 tablespoons olive oil
    • 1 tablespoon red wine vinegar
    • 1/2 teaspoon dried oregano
    • Salt and pepper to taste

Instructions:

  1. In a bowl, combine the cooked quinoa, chickpeas, cucumber, red onion, feta cheese, and olives.
  2. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
  3. Pour the dressing over the salad and toss to combine.

18. Curried Chickpea and Spinach Stir-Fry

This quick and easy stir-fry is packed with flavor and nutrients. The chickpeas provide a good source of plant-based protein and fiber, and the curry powder adds a warm and aromatic spice.

Ingredients:

  • 1 tablespoon olive oil
  • 1/2 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon curry powder
  • 1 can (15 ounces) chickpeas, rinsed and drained
  • 2 cups fresh spinach
  • 1/2 cup coconut milk
  • Salt and pepper to taste
  • 1/2 cup cooked brown rice for serving

Instructions:

  1. Heat the olive oil in a skillet over medium heat. Add the onion and cook until softened.
  2. Add the garlic and curry powder and cook for another minute, until fragrant.
  3. Add the chickpeas and spinach to the skillet. Cook until the spinach is wilted.
  4. Stir in the coconut milk and season with salt and pepper. Bring to a simmer and cook for 2-3 minutes.
  5. Serve the curried chickpeas and spinach over brown rice.

19. White Bean and Tuna Salad

This is a more sophisticated and substantial version of a classic tuna salad. The white beans add a creamy texture and a boost of fiber and plant-based protein.

Ingredients:

  • 1 can (5 ounces) tuna in water, drained
  • 1/2 cup cannellini beans, rinsed and drained
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Instructions:

  1. In a bowl, gently combine the tuna, cannellini beans, red onion, and parsley.
  2. In a small bowl, whisk together the olive oil and lemon juice. Pour the dressing over the tuna and bean mixture and toss to combine.
  3. Season with salt and pepper to taste.
  4. Serve on its own, over a bed of greens, or with whole-wheat crackers.

20. Turkey and Black Bean Wrap

This is a simple and satisfying wrap that is perfect for a quick and easy lunch. The turkey provides lean protein, and the black beans add fiber and plant-based protein.

Ingredients:

  • 1 large whole-wheat tortilla
  • 3-4 slices of deli turkey
  • 1/4 cup black beans, rinsed and drained
  • 1/4 cup shredded lettuce
  • 2 tablespoons salsa
  • 1 tablespoon plain Greek yogurt

Instructions:

  1. Lay the tortilla flat and spread the Greek yogurt down the center.
  2. Top with the turkey slices, black beans, shredded lettuce, and salsa.
  3. Fold in the sides of the tortilla and then roll it up tightly.

21. Egg Salad Sandwich with Avocado

This is a healthier and more flavorful version of a classic egg salad sandwich. The avocado adds a creamy texture and healthy fats, and the Greek yogurt provides a boost of protein.

Ingredients:

  • 2 hard-boiled eggs, chopped
  • 1/4 avocado, mashed
  • 2 tablespoons plain Greek yogurt
  • 1 tablespoon chopped chives or green onions
  • Salt and pepper to taste
  • 2 slices whole-wheat bread
  • Spinach or arugula for topping

Instructions:

  1. In a bowl, combine the chopped hard-boiled eggs, mashed avocado, Greek yogurt, and chives. Mix well and season with salt and pepper.
  2. Spread the egg salad on one slice of whole-wheat bread.
  3. Top with spinach or arugula and the other slice of bread.

_# 21 High-Protein High-Fiber Dinner Recipes

A healthy and satisfying dinner is the perfect way to end your day. A meal that is high in protein and fiber will help you feel full and nourished, and can also promote better sleep and muscle recovery. This article provides 21 delicious and easy-to-make dinner recipes that are packed with protein and fiber to help you wind down and refuel.

1. Sheet-Pan Lemon Herb Chicken with Roasted Vegetables

This one-pan meal is a weeknight dinner dream. The chicken is cooked to perfection with a flavorful lemon-herb marinade, and the roasted vegetables are a simple and delicious side dish.

Ingredients:

  • 1 lb boneless, skinless chicken breasts
  • 1 lb mixed vegetables (e.g., broccoli, carrots, bell peppers), chopped
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon lemon juice
  • 1 teaspoon dried herbs (e.g., oregano, thyme)
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. In a small bowl, whisk together the olive oil, garlic, lemon juice, and herbs.
  3. On a large baking sheet, toss the chicken and vegetables with the lemon-herb mixture. Season with salt and pepper.
  4. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

2. One-Pot Lentil and Vegetable Stew

This hearty and flavorful stew is a perfect comfort food for a chilly evening. It’s packed with plant-based protein and fiber from the lentils and vegetables.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 cup brown or green lentils, rinsed
  • 4 cups vegetable broth
  • 1 can (14.5 ounces) diced tomatoes, undrained
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
  2. Add the garlic and cook for another minute, until fragrant.
  3. Add the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce the 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 Sweet Potato

This is a simple and elegant dinner that is packed with nutrients. The salmon is a great source of omega-3 fatty acids and protein, and the asparagus and sweet potato are high in fiber.

Ingredients:

  • 2 (6-ounce) salmon fillets
  • 1 bunch asparagus, trimmed
  • 1 large sweet potato, peeled and cubed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Lemon wedges for serving

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. On a baking sheet, toss the asparagus and sweet potato with 1 tablespoon of olive oil, salt, and pepper.
  3. Roast for 15-20 minutes, or until the sweet potato is tender.
  4. Drizzle the salmon fillets with the remaining 1 tablespoon of olive oil and season with salt and pepper. Place them on the same baking sheet with the vegetables and bake for another 10-12 minutes, or until the salmon is cooked through.
  5. Serve with lemon wedges on the side.

4. Turkey and Black Bean Chili

This hearty and flavorful chili is a perfect weeknight dinner. The ground turkey is a lean source of protein, and the black beans and vegetables are packed with fiber.

Ingredients:

  • 1 lb ground turkey
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 cloves garlic, minced
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 can (14.5 ounces) diced tomatoes, undrained
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Your favorite chili toppings (e.g., Greek yogurt, shredded cheese, chopped onions, avocado)

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the ground turkey and cook until browned.
  2. Add the onion and bell pepper and cook until softened.
  3. Add the garlic and cook for another minute, until fragrant.
  4. Add the black beans, diced tomatoes, chili powder, and cumin. Bring to a simmer and cook for at least 20 minutes, or until the flavors have melded.
  5. Season with salt and pepper to taste.
  6. Serve with your favorite chili toppings.

5. Shrimp and Vegetable Stir-Fry

This quick and easy stir-fry is a great way to get a variety of vegetables in your diet. The shrimp is a lean source of protein, and the brown rice is a good source of fiber.

Ingredients:

  • 1 lb shrimp, peeled and deveined
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1 tablespoon cornstarch
  • 1 tablespoon olive oil
  • 4 cups mixed vegetables (e.g., broccoli, snow peas, carrots, bell peppers)
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger
  • 1/2 cup vegetable broth
  • Cooked brown rice for serving

Instructions:

  1. In a bowl, toss the shrimp with soy sauce, sesame oil, and cornstarch.
  2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the vegetables and stir-fry for 3-4 minutes, until crisp-tender.
  3. Add the garlic and ginger and stir-fry for another minute, until fragrant.
  4. Add the shrimp to the skillet and stir-fry for 2-3 minutes, until pink and cooked through.
  5. Add the vegetable broth and bring to a simmer. Cook for another minute, until the sauce has thickened slightly.
  6. Serve the shrimp and vegetable stir-fry over brown rice.

6. Chicken and White Bean Enchiladas

These enchiladas are a healthier and more flavorful version of a classic Mexican dish. The chicken and white beans are a great source of protein and fiber, and the enchilada sauce is easy to make from scratch.

Ingredients:

  • For the enchilada sauce:
    • 1 tablespoon olive oil
    • 2 tablespoons all-purpose flour
    • 1 tablespoon chili powder
    • 1/2 teaspoon cumin
    • 1/4 teaspoon garlic powder
    • 1 cup vegetable broth
    • 1/2 cup tomato sauce
  • For the filling and assembly:
    • 2 cups cooked, shredded chicken
    • 1 can (15 ounces) cannellini beans, rinsed and drained
    • 1/2 cup shredded Monterey Jack cheese
    • 8 corn tortillas

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. For the enchilada sauce: In a saucepan, heat the olive oil over medium heat. Whisk in the flour, chili powder, cumin, and garlic powder. Cook for 1 minute, until fragrant.
  3. Gradually whisk in the vegetable broth and tomato sauce. Bring to a simmer and cook for 5-7 minutes, until the sauce has thickened.
  4. For the filling and assembly: In a bowl, combine the shredded chicken, cannellini beans, and 1/4 cup of the shredded cheese.
  5. Warm the corn tortillas in the microwave or a dry skillet to make them more pliable.
  6. Spoon about 1/4 cup of the chicken and bean mixture into each tortilla. Roll up the tortillas and place them seam-side down in a baking dish.
  7. Pour the enchilada sauce over the tortillas and top with the remaining 1/4 cup of shredded cheese.
  8. Bake for 20-25 minutes, or until the enchiladas are heated through and the cheese is melted and bubbly.

7. Stuffed Bell Peppers with Quinoa and Black Beans

These stuffed bell peppers are a colorful and nutritious vegetarian dinner. The quinoa and black beans provide a complete source of plant-based protein, and the bell peppers are a great source of vitamins and fiber.

Ingredients:

  • 4 bell peppers (any color), tops cut off and seeds removed
  • 1 cup cooked quinoa
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1/2 cup corn
  • 1/2 cup salsa
  • 1/2 cup shredded cheddar cheese
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. In a bowl, combine the cooked quinoa, black beans, corn, salsa, 1/4 cup of the shredded cheese, chili powder, and cumin. Season with salt and pepper.
  3. Stuff the bell peppers with the quinoa and black bean mixture.
  4. Place the stuffed peppers in a baking dish and add about 1/2 inch of water to the bottom of the dish.
  5. Cover the dish with foil and bake for 30 minutes.
  6. Uncover the dish, top the peppers with the remaining 1/4 cup of shredded cheese, and bake for another 10-15 minutes, or until the peppers are tender and the cheese is melted and bubbly.

8. One-Pan Roasted Sausage and Vegetables

This is a simple and flavorful one-pan meal that is perfect for a busy weeknight. The sausage provides a good source of protein, and the roasted vegetables are packed with fiber and nutrients.

Ingredients:

  • 1 lb Italian sausage (chicken or turkey sausage works well too)
  • 1 lb mixed vegetables (e.g., broccoli, bell peppers, onions, zucchini), chopped
  • 2 tablespoons olive oil
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. On a large baking sheet, toss the sausage and vegetables with olive oil, Italian seasoning, salt, and pepper.
  3. Roast for 25-30 minutes, or until the sausage is cooked through and the vegetables are tender and slightly browned.

9. Blackened Tilapia with Mango Salsa

This is a light and flavorful fish dinner that is perfect for a summer evening. The blackened tilapia is spicy and savory, and the mango salsa is sweet and refreshing.

Ingredients:

  • For the mango salsa:
    • 1 ripe mango, diced
    • 1/2 red onion, finely chopped
    • 1/4 cup chopped fresh cilantro
    • 1 tablespoon lime juice
    • Salt and pepper to taste
  • For the tilapia:
    • 2 (6-ounce) tilapia fillets
    • 1 tablespoon olive oil
    • 1 tablespoon blackening seasoning

Instructions:

  1. For the mango salsa: In a bowl, combine the diced mango, red onion, cilantro, and lime juice. Season with salt and pepper and set aside.
  2. For the tilapia: Rub the tilapia fillets with olive oil and blackening seasoning.
  3. Heat a large skillet over medium-high heat. Add the tilapia fillets and cook for 3-4 minutes on each side, or until cooked through and blackened.
  4. Serve the blackened tilapia with the mango salsa on top.

10. Shepherd’s Pie with Lentil and Mushroom Filling

This is a hearty and satisfying vegetarian version of a classic comfort food. The lentil and mushroom filling is packed with flavor and plant-based protein, and the sweet potato topping is a healthier and more flavorful alternative to traditional mashed potatoes.

Ingredients:

  • For the filling:
    • 1 tablespoon olive oil
    • 1 onion, chopped
    • 2 carrots, chopped
    • 8 oz mushrooms, chopped
    • 2 cloves garlic, minced
    • 1 cup brown or green lentils, rinsed
    • 2 cups vegetable broth
    • 1 tablespoon soy sauce
    • 1 teaspoon dried thyme
  • For the topping:
    • 2 large sweet potatoes, peeled and cubed
    • 1/4 cup milk of your choice
    • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. For the filling: In a large skillet, heat the olive oil over medium heat. Add the onion and carrots and cook until softened. Add the mushrooms and cook until they have released their liquid and started to brown. Add the garlic and cook for another minute.
  3. Add the lentils, vegetable broth, soy sauce, and thyme. Bring to a simmer and cook for 20-25 minutes, or until the lentils are tender and the liquid has been absorbed.
  4. For the topping: While the filling is cooking, boil the sweet potatoes in a large pot of water until they are tender. Drain the sweet potatoes and mash them with the milk, salt, and pepper.
  5. Spread the lentil and mushroom filling in the bottom of a baking dish. Top with the mashed sweet potatoes.
  6. Bake for 20-25 minutes, or until the filling is bubbly and the topping is lightly browned.

11. Chicken and Broccoli Stir-Fry

This is a classic and healthy stir-fry that is perfect for a quick and easy weeknight dinner. The chicken is a lean source of protein, and the broccoli is packed with fiber and vitamins.

Ingredients:

  • 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 tablespoon soy sauce
  • 1 teaspoon cornstarch
  • 1 tablespoon olive oil
  • 4 cups broccoli florets
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger
  • 1/2 cup chicken broth
  • Cooked brown rice for serving

Instructions:

  1. In a bowl, toss the chicken with soy sauce and cornstarch.
  2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the chicken and stir-fry for 5-7 minutes, or until cooked through. Remove the chicken from the skillet and set aside.
  3. Add the broccoli to the skillet and stir-fry for 3-4 minutes, until crisp-tender.
  4. Add the garlic and ginger and stir-fry for another minute, until fragrant.
  5. Return the chicken to the skillet and add the chicken broth. Bring to a simmer and cook for another minute, until the sauce has thickened slightly.
  6. Serve the chicken and broccoli stir-fry over brown rice.

12. Pasta with Chickpeas and Kale

This is a simple and satisfying vegetarian pasta dish that is packed with protein and fiber. The chickpeas and kale are a great combination of flavors and textures.

Ingredients:

  • 8 oz whole-wheat pasta
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 can (15 ounces) chickpeas, rinsed and drained
  • 4 cups chopped kale
  • 1/2 cup vegetable broth
  • 1/4 cup grated Parmesan cheese
  • Red pepper flakes to taste

Instructions:

  1. Cook the pasta according to package directions.
  2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 30 seconds, until fragrant.
  3. Add the chickpeas and kale to the skillet. Cook for 3-4 minutes, until the kale is wilted.
  4. Add the vegetable broth and bring to a simmer. Cook for another 2-3 minutes.
  5. Drain the pasta and add it to the skillet with the chickpeas and kale. Toss to combine.
  6. Stir in the Parmesan cheese and red pepper flakes.

13. Lemon Herb Roasted Chicken and Veggies

This is a classic and comforting dinner that is perfect for a Sunday supper. The chicken is roasted to perfection with a flavorful lemon-herb butter, and the roasted vegetables are a simple and delicious side dish.

Ingredients:

  • 1 (4-pound) whole chicken
  • 4 tablespoons unsalted butter, softened
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh herbs (e.g., rosemary, thyme, parsley)
  • 1 lemon, halved
  • Salt and pepper to taste
  • 2 lbs mixed vegetables (e.g., potatoes, carrots, onions), chopped
  • 2 tablespoons olive oil

Instructions:

  1. Preheat your oven to 425°F (220°C).
  2. In a small bowl, combine the softened butter, garlic, and herbs.
  3. Gently loosen the skin of the chicken and rub the herb butter underneath the skin. Squeeze the juice of half a lemon over the chicken and place the lemon halves inside the chicken cavity. Season the chicken generously with salt and pepper.
  4. On a large baking sheet, toss the vegetables with olive oil, salt, and pepper.
  5. Place the chicken on top of the vegetables.
  6. Roast for 1-1.5 hours, or until the chicken is cooked through and the juices run clear.
  7. Let the chicken rest for 10-15 minutes before carving and serving with the roasted vegetables.

14. Black Bean and Corn Salsa Stuffed Sweet Potatoes

These stuffed sweet potatoes are a simple and satisfying vegetarian dinner. The sweet potatoes are a great source of fiber and vitamins, and the black bean and corn salsa is a flavorful and protein-packed filling.

Ingredients:

  • 2 large sweet potatoes
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 cup corn (fresh or frozen)
  • 1/2 red onion, finely chopped
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Your favorite toppings (e.g., Greek yogurt, avocado, shredded cheese)

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Prick the sweet potatoes all over with a fork and bake for 45-60 minutes, or until tender.
  3. While the sweet potatoes are baking, combine the black beans, corn, red onion, cilantro, and lime juice in a bowl. Season with salt and pepper.
  4. Once the sweet potatoes are cooked, split them open and fluff the insides with a fork.
  5. Top the sweet potatoes with the black bean and corn salsa and your favorite toppings.

15. Chicken and Vegetable Skewers

These chicken and vegetable skewers are a fun and easy dinner that is perfect for grilling or baking. The chicken is marinated in a flavorful yogurt-based marinade, and the vegetables are a simple and healthy side dish.

Ingredients:

  • 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
  • 1/2 cup plain Greek yogurt
  • 2 cloves garlic, minced
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 1 lb mixed vegetables (e.g., bell peppers, onions, zucchini, cherry tomatoes), chopped into 1-inch pieces
  • Wooden or metal skewers

Instructions:

  1. In a bowl, combine the Greek yogurt, garlic, lemon juice, and oregano. Add the chicken and toss to coat. Marinate for at least 30 minutes.
  2. If using wooden skewers, soak them in water for at least 30 minutes to prevent them from burning.
  3. Thread the chicken and vegetables onto the skewers.
  4. Grill or bake the skewers at 400°F (200°C) for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.

16. Lentil and Walnut Tacos

These vegetarian tacos are a hearty and flavorful alternative to traditional meat tacos. The lentil and walnut filling is packed with plant-based protein and fiber, and the spices give it a delicious and savory flavor.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup brown or green lentils, rinsed
  • 2 cups vegetable broth
  • 1/2 cup chopped walnuts
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 8 corn tortillas
  • Your favorite taco toppings (e.g., lettuce, tomato, salsa, avocado, Greek yogurt)

Instructions:

  1. In a large skillet, heat the olive oil over medium heat. Add the onion and cook until softened.
  2. Add the garlic and cook for another minute, until fragrant.
  3. Add the lentils, vegetable broth, chili powder, and cumin. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender and the liquid has been absorbed.
  4. Stir in the walnuts and season with salt and pepper.
  5. Warm the corn tortillas in the microwave or a dry skillet.
  6. Serve the lentil and walnut filling in the warm tortillas with your favorite taco toppings.

17. One-Pot Chicken and Rice

This is a simple and satisfying one-pot meal that is perfect for a busy weeknight. The chicken is cooked with the rice and vegetables in one pot for minimal cleanup.

Ingredients:

  • 1 tablespoon olive oil
  • 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 cloves garlic, minced
  • 1 cup brown rice
  • 2 cups chicken broth
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chicken and cook until browned on all sides. Remove the chicken from the pot and set aside.
  2. Add the onion and carrots to the pot and cook until softened.
  3. Add the garlic and cook for another minute, until fragrant.
  4. Add the brown rice, chicken broth, and thyme. Bring to a boil, then reduce the heat and simmer for 20 minutes.
  5. Return the chicken to the pot and simmer for another 10-15 minutes, or until the rice is tender and the chicken is cooked through.
  6. Season with salt and pepper to taste.

18. Roasted Root Vegetable and Chickpea Salad

This is a hearty and flavorful salad that is perfect for a cool evening. The roasted root vegetables are sweet and savory, and the chickpeas provide a good source of plant-based protein and fiber.

Ingredients:

  • 2 lbs mixed root vegetables (e.g., carrots, parsnips, sweet potatoes), chopped
  • 2 tablespoons olive oil
  • 1 teaspoon dried rosemary
  • Salt and pepper to taste
  • 1 can (15 ounces) chickpeas, rinsed and drained
  • 4 cups mixed greens
  • For the dressing:
    • 2 tablespoons olive oil
    • 1 tablespoon apple cider vinegar
    • 1 teaspoon Dijon mustard

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. On a large baking sheet, toss the root vegetables with olive oil, rosemary, salt, and pepper.
  3. Roast for 30-40 minutes, or until the vegetables are tender and slightly browned.
  4. In a large bowl, combine the roasted vegetables, chickpeas, and mixed greens.
  5. In a small bowl, whisk together the olive oil, apple cider vinegar, and Dijon mustard.
  6. Pour the dressing over the salad and toss to combine.

19. Spaghetti with Turkey Meatballs

This is a healthier version of a classic comfort food. The turkey meatballs are lean and flavorful, and the whole-wheat spaghetti is a good source of fiber.

Ingredients:

  • For the meatballs:
    • 1 lb ground turkey
    • 1/2 cup breadcrumbs
    • 1/4 cup grated Parmesan cheese
    • 1 egg
    • 2 cloves garlic, minced
    • 2 tablespoons chopped fresh parsley
    • Salt and pepper to taste
  • For the sauce and pasta:
    • 1 lb whole-wheat spaghetti
    • 1 can (28 ounces) crushed tomatoes
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1 teaspoon dried oregano
    • Salt and pepper to taste

Instructions:

  1. For the meatballs: In a bowl, combine all the ingredients for the meatballs. Mix well and form into 1-inch meatballs.
  2. In a large pot or Dutch oven, brown the meatballs on all sides. Remove the meatballs from the pot and set aside.
  3. For the sauce and pasta: In the same pot, add the onion and cook until softened. Add the garlic and cook for another minute.
  4. Add the crushed tomatoes and oregano. Bring to a simmer and cook for 15-20 minutes.
  5. Return the meatballs to the pot and simmer for another 10-15 minutes, or until the meatballs are cooked through.
  6. While the sauce is simmering, cook the spaghetti according to package directions.
  7. Serve the meatballs and sauce over the spaghetti.

20. Chicken and White Bean Soup

This is a hearty and satisfying soup that is perfect for a cold evening. The chicken and white beans are a great source of protein and fiber, and the vegetables add a variety of nutrients.

Ingredients:

  • 1 tablespoon olive oil
  • 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 6 cups chicken broth
  • 1 can (15 ounces) cannellini beans, rinsed and drained
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chicken and cook until browned on all sides.
  2. Add the onion, carrots, and celery to the pot and cook until softened.
  3. Add the garlic and cook for another minute, until fragrant.
  4. Add the chicken broth, cannellini beans, and thyme. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
  5. Season with salt and pepper to taste.

21. Beef and Broccoli

This is a classic Chinese-American dish that is easy to make at home. The beef is a good source of protein, and the broccoli is packed with fiber and vitamins.

Ingredients:

  • 1 lb flank steak, thinly sliced against the grain
  • 1/4 cup soy sauce
  • 2 tablespoons honey
  • 1 tablespoon cornstarch
  • 1 tablespoon olive oil
  • 4 cups broccoli florets
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger
  • Cooked brown rice for serving

Instructions:

  1. In a bowl, toss the beef with soy sauce, honey, and cornstarch.
  2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the beef and stir-fry for 2-3 minutes, until browned. Remove the beef from the skillet and set aside.
  3. Add the broccoli to the skillet and stir-fry for 3-4 minutes, until crisp-tender.
  4. Add the garlic and ginger and stir-fry for another minute, until fragrant.
  5. Return the beef to the skillet and stir-fry for another minute, until heated through.
  6. Serve the beef and broccoli over brown rice.

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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