This comprehensive guide provides 66 delicious and satisfying recipes for breakfast, lunch, and dinner, all packed with fiber and protein. A balanced diet rich in these nutrients can help you stay energized, focused, and full throughout the day. This collection offers a wide variety of options to suit any taste or occasion.

22 High-Fiber High-Protein Breakfast Meals

Fuel your day with these delicious and satisfying breakfast meals that are packed with both fiber and protein. Starting your morning with a balanced breakfast can help you stay energized, focused, and full until your next meal. This collection of 22 recipes offers a variety of options, from quick and easy smoothies to hearty and flavorful egg dishes.

1. Chocolate-Strawberry Protein Shake

A classic combination of chocolate and strawberries makes this protein shake a delicious and nutritious way to start your day. It’s quick to make and perfect for those busy mornings.

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop chocolate protein powder
• 1/2 cup frozen strawberries
• 1/2 frozen banana
• 1 tbsp 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 healthy twist on the classic peanut butter and jelly sandwich. It’s like having a warm and comforting bowl of oatmeal in a convenient baked form.

Ingredients:

• 1/2 cup rolled oats
• 1/4 cup milk of your choice
• 1/4 cup plain Greek yogurt
• 1 tbsp peanut butter
• 1 tbsp strawberry jam
• 1/2 tsp baking powder

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small baking dish, mix together the oats, milk, Greek yogurt, and baking powder.
3. Swirl in the peanut butter and jam.
4. Bake for 20-25 minutes, or until the oats are set.
5. Let it cool for a few minutes before serving.

3. Peaches & Cream Overnight Oats

Prepare this delicious and creamy breakfast the night before for a quick and easy morning meal. The combination of peaches and cream is a match made in heaven.

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 tbsp honey or maple syrup (optional)

Instructions:

1. In a jar or container, combine the oats, milk, and Greek yogurt.
2. Stir in the diced peaches and sweetener, if using.
3. Cover and refrigerate overnight.
4. Enjoy chilled in the morning.

4. High-Protein Peanut Butter & Chocolate Chia Pudding

This chia pudding is a decadent and healthy breakfast that tastes like dessert. It’s packed with protein and fiber to keep you full and satisfied.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 tbsp cocoa powder
• 1 tbsp peanut butter
• 1 tbsp maple syrup (optional)

Instructions:

1. In a jar or bowl, whisk together the chia seeds, almond milk, cocoa powder, and maple syrup.
2. Stir in the peanut butter until well combined.
3. Cover and refrigerate for at least 2 hours, or overnight, until the pudding has thickened.
4. Top with your favorite toppings, such as fresh berries or nuts.

5. Creamy Raspberry-Peach Chia Seed Smoothie

A refreshing and fruity smoothie that’s perfect for a light yet filling breakfast. The chia seeds add a boost of fiber and help to create a creamy texture.

Ingredients:

• 1/2 cup frozen raspberries
• 1/2 cup frozen peaches
• 1/2 cup plain Greek yogurt
• 1/2 cup milk of your choice
• 1 tbsp chia seeds

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

Take your avocado toast to the next level with the addition of creamy burrata cheese. This simple yet elegant breakfast is a great source of healthy fats and protein.

Ingredients:

• 1 slice of whole-wheat bread, toasted
• 1/2 avocado, mashed
• 1/4 cup burrata cheese
• Salt and pepper to taste
• Red pepper flakes (optional)

Instructions:

1. Spread the mashed avocado on the toasted bread.
2. Top with the burrata cheese.
3. Season with salt, pepper, and red pepper flakes, if desired.

7. Kiwi-Granola Breakfast Banana Split

A fun and healthy twist on the classic dessert. This breakfast banana split is a great way to get in a serving of fruit and protein in the morning.

Ingredients:

• 1 banana, split lengthwise
• 1/2 cup plain Greek yogurt
• 1/4 cup granola
• 1 kiwi, sliced
• 1 tbsp honey or maple syrup (optional)

Instructions:

1. Place the banana halves in a bowl.
2. Top with Greek yogurt, granola, and sliced kiwi.
3. Drizzle with honey or maple syrup, if desired.

8. High-Protein Mango & Tahini Overnight Oats

A unique and flavorful combination of mango and tahini makes these overnight oats a delicious and satisfying breakfast. The tahini adds a nutty flavor and a boost of protein.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of your choice
• 1/4 cup plain Greek yogurt
• 1/4 cup diced mango (fresh or frozen)
• 1 tbsp tahini
• 1 tsp honey or maple syrup (optional)

Instructions:

1. In a jar or container, combine the oats, milk, Greek yogurt, and tahini.
2. Stir in the diced mango and sweetener, if using.
3. Cover and refrigerate overnight.
4. Enjoy chilled in the morning.

9. Anti-Inflammatory Breakfast Bowl

Start your day with a bowl of anti-inflammatory goodness. This breakfast bowl is packed with nutrient-dense ingredients to help you feel your best.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup roasted sweet potatoes
• 1/4 cup black beans, rinsed and drained
• 1/4 avocado, sliced
• 1 fried egg
• A handful of spinach

Instructions:

1. In a bowl, combine the cooked quinoa, roasted sweet potatoes, and black beans.
2. Top with the sliced avocado, fried egg, and spinach.
3. Season with your favorite spices, such as turmeric and black pepper.

10. High-Protein Blueberry & Peanut Butter Chia Pudding

Another delicious chia pudding recipe that combines the classic flavors of blueberries and peanut butter. It’s a great make-ahead breakfast for busy mornings.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1/4 cup blueberries (fresh or frozen)
• 1 tbsp peanut butter
• 1 tbsp maple syrup (optional)

Instructions:

1. In a jar or bowl, whisk together the chia seeds, almond milk, and maple syrup.
2. Stir in the blueberries and peanut butter.
3. Cover and refrigerate for at least 2 hours, or overnight, until the pudding has thickened.
4. Top with extra blueberries and a drizzle of peanut butter before serving.

11. Shredded Wheat with Raisins & Walnuts

A simple and classic breakfast that’s high in fiber. The raisins add a touch of sweetness, and the walnuts provide a boost of healthy fats and protein.

Ingredients:

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

Instructions:

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

12. Chocolate-Cherry Protein Shake

This protein shake is a delicious and satisfying breakfast that tastes like a decadent dessert. The combination of chocolate and cherries is a classic for a reason.

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop chocolate protein powder
• 1/2 cup frozen cherries
• 1 tbsp cocoa powder
• 1 tbsp 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)

A traditional Mexican breakfast dish, huevos divorciados features two eggs served with two different salsas, representing a “divorce.” It’s a flavorful and satisfying way to start your day.

Ingredients:

• 2 corn tortillas
• 2 eggs
• 1/4 cup red salsa
• 1/4 cup green salsa
• 1/4 cup black beans, rinsed and drained
• 1/4 avocado, sliced
• Crumbled cotija cheese for topping

Instructions:

1. Warm the tortillas in a dry skillet.
2. Fry the eggs to your liking.
3. Place the tortillas on a plate and top each with a fried egg.
4. Spoon the red salsa over one egg and the green salsa over the other.
5. Serve with black beans, avocado, and a sprinkle of cotija cheese.

14. Breakfast Dal Bowl

A savory and hearty breakfast bowl that’s packed with protein and fiber. Dal, a traditional Indian lentil dish, is a great way to start your day with a warm and comforting meal.

Ingredients:

• 1/2 cup cooked red lentils (dal)
• 1/4 cup cooked brown rice
• 1/4 cup sautéed spinach
• 1 fried egg
• A dollop of plain yogurt

Instructions:

1. In a bowl, combine the cooked lentils and brown rice.
2. Top with the sautéed spinach and fried egg.
3. Add a dollop of plain yogurt and season with your favorite spices.

15. Berry Crumble Overnight Oats

This recipe is like having dessert for breakfast, but in a healthy way. The sweet and tart berries are a perfect complement to the creamy oats and crunchy crumble topping.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of your choice
• 1/4 cup mixed berries (fresh or frozen)
• For the crumble:
  • 2 tbsp rolled oats
  • 1 tbsp chopped nuts
  • 1 tsp maple syrup
  • 1/2 tsp cinnamon

Instructions:

1. In a jar, combine the oats and milk. Stir in the mixed berries.
2. In a small bowl, mix together the crumble ingredients.
3. Cover the jar and refrigerate overnight.
4. In the morning, top with the crumble and enjoy.

16. Mango-Turmeric Smoothie

A vibrant and refreshing smoothie that’s packed with anti-inflammatory benefits. The sweetness of the mango is balanced by the earthy flavor of turmeric.

Ingredients:

• 1/2 cup frozen mango chunks
• 1/2 cup plain Greek yogurt
• 1/2 cup unsweetened almond milk
• 1/2 tsp ground turmeric
• 1/2 tsp ground ginger
• 1 tbsp 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)

A popular North Indian breakfast, chole puri is a flavorful and filling meal. The spicy chickpea curry is served with a fluffy, fried bread called puri.

Ingredients:

• 1 cup cooked chickpeas
• 1/2 cup chopped tomatoes
• 1/4 cup chopped onions
• 1 tsp ginger-garlic paste
• 1/2 tsp turmeric powder
• 1/2 tsp cumin powder
• 1/2 tsp coriander powder
• 2 whole-wheat puri (fried bread)

Instructions:

1. In a pan, heat some oil and sauté the onions until golden brown.
2. Add the ginger-garlic paste and cook for a minute.
3. Add the chopped tomatoes and cook until soft.
4. Add the spices and cook for another minute.
5. Add the cooked chickpeas and some water. Simmer for 10-15 minutes.
6. Serve the chole with hot puris.

18. Peanut Butter Cookie Dough Overnight Oats

This recipe is a dream come true for cookie dough lovers. It’s a healthy and delicious way to satisfy your sweet cravings in the morning.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of your choice
• 1/4 cup plain Greek yogurt
• 1 tbsp peanut butter
• 1 tbsp mini chocolate chips
• 1 tsp vanilla extract

Instructions:

1. In a jar, combine the oats, milk, and Greek yogurt.
2. Stir in the peanut butter, chocolate chips, and vanilla extract.
3. Cover and refrigerate overnight.
4. Enjoy chilled in the morning.

19. Peanut-Ginger Tofu Scramble

A vegan-friendly breakfast scramble that’s packed with flavor. The peanut-ginger sauce gives the tofu a delicious and savory taste.

Ingredients:

• 1/2 block of firm tofu, crumbled
• 1 tbsp soy sauce
• 1 tbsp peanut butter
• 1 tsp grated ginger
• 1/2 tsp garlic powder
• A handful of spinach

Instructions:

1. In a bowl, whisk together the soy sauce, peanut butter, ginger, and garlic powder.
2. In a pan, heat some oil and add the crumbled tofu. Cook until lightly browned.
3. Pour the sauce over the tofu and cook for a few minutes, until the sauce has thickened.
4. Stir in the spinach and cook until wilted.

20. High-Protein Raspberry & Peanut Butter Overnight Oats

A classic flavor combination that never gets old. These overnight oats are a simple and delicious way to start your day.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of your choice
• 1/4 cup plain Greek yogurt
• 1/4 cup raspberries (fresh or frozen)
• 1 tbsp peanut butter

Instructions:

1. In a jar, combine the oats, milk, and Greek yogurt.
2. Stir in the raspberries and peanut butter.
3. Cover and refrigerate overnight.
4. Enjoy chilled in the morning.

21. Breakfast Tostada

A quick and easy breakfast that’s packed with flavor. The crispy tortilla is a perfect base for the eggs, beans, and other toppings.

Ingredients:

• 1 corn tortilla
• 1/4 cup refried beans
• 1 fried egg
• Salsa, avocado, and cheese for topping

Instructions:

1. Toast the tortilla in a toaster oven or on a dry skillet until crispy.
2. Spread the refried beans on the tortilla.
3. Top with the fried egg and your favorite toppings.

22. Spinach & Fried Egg Grain Bowls

A hearty and nutritious breakfast bowl that’s perfect for a weekend brunch. The combination of grains, greens, and eggs will keep you full and satisfied for hours.

Ingredients:

• 1/2 cup cooked farro or quinoa
• 1 cup fresh spinach
• 1 fried egg
• 1/4 cup crumbled feta cheese
• A sprinkle of toasted nuts or seeds

Instructions:

1. In a bowl, place the cooked grains.
2. Top with the fresh spinach, fried egg, and feta cheese.
3. Sprinkle with toasted nuts or seeds before serving.

Enjoy these delicious and healthy breakfast recipes to start your day off right!
_# 22 High-Fiber High-Protein Lunch Meals

Recharge your midday with these delicious and satisfying lunch meals that are packed with both fiber and protein. A balanced lunch can help you power through your afternoon, keeping you energized and focused. This collection of 22 recipes offers a variety of options, from quick and easy salads to hearty and flavorful bowls.

1. Chicken and Quinoa Bowl with Roasted Vegetables

A classic and versatile lunch bowl that’s packed with protein and fiber. You can customize it with your favorite vegetables and seasonings.

Ingredients:

• 1 cup cooked quinoa
• 4 oz grilled chicken breast, sliced
• 1 cup roasted vegetables (broccoli, bell peppers, zucchini)
• 1/4 avocado, sliced
• 2 tbsp lemon-tahini dressing

Instructions:

1. In a bowl, combine the cooked quinoa, grilled chicken, and roasted vegetables.
2. Top with sliced avocado.
3. Drizzle with lemon-tahini dressing before serving.

2. Lentil Soup

A warm and comforting soup that’s perfect for a chilly day. Lentils are a great source of both protein and fiber, making this soup a filling and nutritious meal.

Ingredients:

• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1/2 tsp turmeric

Instructions:

1. In a large pot, sauté the onion, carrots, and celery 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 30-40 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste.

3. Tuna Salad Sandwich on Whole-Wheat Bread

A classic lunch that’s quick and easy to make. Using whole-wheat bread and Greek yogurt instead of mayonnaise makes this a healthier and higher-protein option.

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1 celery stalk, finely chopped
• 1 tbsp red onion, finely chopped
• 2 slices of whole-wheat bread
• Lettuce and tomato slices

Instructions:

1. In a bowl, mix together the tuna, Greek yogurt, celery, and red onion.
2. Season with salt and pepper to taste.
3. Spread the tuna salad on one slice of bread, top with lettuce and tomato, and cover with the other slice of bread.

4. Black Bean Burgers

Homemade black bean burgers are a delicious and satisfying vegetarian lunch option. They are packed with protein and fiber and are easy to make.

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 egg
• 1 tsp cumin
• 1/2 tsp chili powder
• Whole-wheat buns and your favorite toppings

Instructions:

1. In a bowl, mash the black beans until they are partially broken down.
2. Mix in the breadcrumbs, onion, egg, and spices.
3. Form the mixture into patties.
4. Cook the patties in a lightly oiled pan for 3-4 minutes per side, or until heated through and lightly browned.
5. Serve on whole-wheat buns with your favorite toppings.

5. Greek Quinoa Salad

A refreshing and flavorful salad that’s perfect for a light yet filling lunch. The combination of quinoa, vegetables, and feta cheese is a classic for a reason.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup chopped tomatoes
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lemon juice

Instructions:

1. In a bowl, combine the cooked quinoa, cucumber, tomatoes, and red onion.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the salad and toss to combine.
4. Stir in the feta cheese before serving.

6. Chicken and Avocado Wrap

A quick and easy wrap that’s perfect for a grab-and-go lunch. The combination of chicken and avocado provides a good balance of protein and healthy fats.

Ingredients:

• 1 whole-wheat tortilla
• 3 oz grilled chicken breast, sliced
• 1/4 avocado, mashed
• A handful of spinach
• 2 tbsp salsa

Instructions:

1. Spread the mashed avocado on the tortilla.
2. Top with the grilled chicken, spinach, and salsa.
3. Roll up the tortilla tightly.

7. Salmon and Sweet Potato Bowl

A nutrient-dense and flavorful bowl that’s perfect for a healthy and satisfying lunch. Salmon is a great source of protein and omega-3 fatty acids.

Ingredients:

• 4 oz baked salmon
• 1/2 cup roasted sweet potato cubes
• 1 cup steamed broccoli
• 1 tbsp soy-ginger dressing

Instructions:

1. In a bowl, combine the baked salmon, roasted sweet potato cubes, and steamed broccoli.
2. Drizzle with soy-ginger dressing before serving.

8. Chickpea Salad Sandwich

A vegetarian and vegan-friendly alternative to tuna salad. This chickpea salad is just as delicious and satisfying.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1/4 cup vegan mayonnaise or mashed avocado
• 1 celery stalk, finely chopped
• 1 tbsp red onion, finely chopped
• 2 slices of whole-wheat bread
• Lettuce and tomato slices

Instructions:

1. In a bowl, mash the chickpeas until they are partially broken down.
2. Mix in the vegan mayonnaise or avocado, celery, and red onion.
3. Season with salt and pepper to taste.
4. Spread the chickpea salad on one slice of bread, top with lettuce and tomato, and cover with the other slice of bread.

9. Burrito Bowl

A deconstructed burrito in a bowl. This is a great way to enjoy all the flavors of a burrito without the tortilla.

Ingredients:

• 1/2 cup cooked brown rice
• 1/2 cup black beans, rinsed and drained
• 1/2 cup corn
• 1/2 cup salsa
• 1/4 cup shredded cheese
• A dollop of Greek yogurt or sour cream

Instructions:

1. In a bowl, combine the brown rice, black beans, and corn.
2. Top with salsa, shredded cheese, and a dollop of Greek yogurt or sour cream.

10. Mason Jar Salad

A convenient and portable way to enjoy a fresh and healthy salad for lunch. The key is to layer the ingredients correctly to prevent the salad from getting soggy.

Ingredients:

• Dressing at the bottom
• Hard vegetables (carrots, cucumbers, bell peppers)
• Grains or pasta
• Protein (chicken, chickpeas, tofu)
• Softer vegetables and fruits
• Nuts and seeds
• Greens at the top

Instructions:

1. Layer the ingredients in a mason jar in the order listed above.
2. When you’re ready to eat, shake the jar to distribute the dressing and then pour the salad into a bowl.

11. Stuffed Bell Peppers

A flavorful and satisfying meal that’s perfect for a make-ahead lunch. You can stuff the bell peppers with a variety of fillings.

Ingredients:

• 2 bell peppers, halved and seeded
• 1/2 cup cooked quinoa
• 1/2 cup black beans, rinsed and drained
• 1/4 cup corn
• 1/4 cup shredded cheese
• 1/4 cup tomato sauce

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix together the quinoa, black beans, corn, and half of the cheese.
3. Stuff the bell pepper halves with the mixture.
4. Top with tomato sauce and the remaining cheese.
5. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.
   _

12. Egg Salad Sandwich

A classic and protein-packed lunch option. Using Greek yogurt instead of mayonnaise adds extra protein and reduces the fat content.

Ingredients:

• 2 hard-boiled eggs, chopped
• 2 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp chopped chives
• 2 slices of whole-wheat bread
• Lettuce

Instructions:

1. In a bowl, combine the chopped hard-boiled eggs, Greek yogurt, Dijon mustard, and chives.
2. Season with salt and pepper to taste.
3. Spread the egg salad on one slice of bread, top with lettuce, and cover with the other slice of bread.

13. Farro Salad with Roasted Vegetables and Feta

Farro is a chewy and nutty whole grain that’s high in fiber and protein. This salad is a hearty and satisfying lunch option.

Ingredients:

• 1 cup cooked farro
• 1 cup roasted vegetables (e.g., Brussels sprouts, carrots, red onion)
• 1/4 cup crumbled feta cheese
• 2 tbsp balsamic vinaigrette

Instructions:

1. In a bowl, combine the cooked farro and roasted vegetables.
2. Drizzle with balsamic vinaigrette and toss to combine.
3. Top with crumbled feta cheese before serving.

14. Turkey and Hummus Wrap

A simple and flavorful wrap that’s perfect for a quick and easy lunch. Hummus adds a boost of protein and fiber.

Ingredients:

• 1 whole-wheat tortilla
• 2 tbsp hummus
• 3 slices of deli turkey
• A handful of mixed greens
• 1/4 cup sliced cucumber

Instructions:

1. Spread the hummus on the tortilla.
2. Layer the turkey, mixed greens, and cucumber on top.
3. Roll up the tortilla tightly.

15. Buddha Bowl

A colorful and customizable bowl that’s packed with nutrients. The key to a good Buddha bowl is to include a variety of textures and flavors.

Ingredients:

• 1/2 cup cooked quinoa or brown rice
• 1/2 cup roasted chickpeas
• 1/2 cup steamed kale
• 1/4 cup shredded carrots
• 1/4 avocado, sliced
• 2 tbsp peanut-lime dressing

Instructions:

1. Arrange the quinoa, roasted chickpeas, steamed kale, shredded carrots, and avocado in a bowl.
2. Drizzle with peanut-lime dressing before serving.

16. White Bean and Tuna Salad

A refreshing and protein-packed salad that’s perfect for a light lunch. The combination of white beans and tuna is a classic for a reason.

Ingredients:

• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 can (5 oz) tuna in olive oil, drained
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 2 tbsp olive oil
• 1 tbsp lemon juice

Instructions:

1. In a bowl, gently toss together the cannellini beans, tuna, red onion, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.

17. Chicken Caesar Salad with Whole-Wheat Croutons

A healthier version of the classic Caesar salad. Using Greek yogurt for the dressing and making your own whole-wheat croutons makes this a more nutritious option.

Ingredients:

• 2 cups chopped romaine lettuce
• 4 oz grilled chicken breast, sliced
• 1/4 cup whole-wheat croutons
• 2 tbsp grated Parmesan cheese
• For the dressing:
  • 1/4 cup plain Greek yogurt
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 clove garlic, minced

Instructions:

1. In a small bowl, whisk together the dressing ingredients.
2. In a large bowl, combine the romaine lettuce, grilled chicken, and croutons.
3. Pour the dressing over the salad and toss to combine.
4. Top with Parmesan cheese before serving.

18. Spicy Black Bean Soup

A flavorful and hearty soup that’s perfect for a cold day. This soup is packed with protein and fiber and has a nice kick of spice.

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 2 cups vegetable broth
• 1/2 onion, chopped
• 1 jalapeno, seeded and minced
• 1 clove garlic, minced
• 1/2 tsp cumin
• 1/4 tsp chili powder
• A dollop of Greek yogurt and chopped cilantro for topping

Instructions:

1. In a pot, sauté the onion and jalapeno until softened.
2. Add the garlic and spices and cook for another minute.
3. Add the black beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
4. Use an immersion blender to partially blend the soup, leaving some texture.
5. Serve topped with a dollop of Greek yogurt and chopped cilantro.

19. Leftover Chili

Chili is a great make-ahead meal that’s perfect for a quick and easy lunch. It’s packed with protein and fiber and is even better the next day.

Ingredients:

• 1 cup of your favorite chili (beef, turkey, or vegetarian)
• 2 tbsp shredded cheese
• A dollop of sour cream or Greek yogurt

Instructions:

1. Reheat the chili in the microwave or on the stovetop.
2. Top with shredded cheese and a dollop of sour cream or Greek yogurt.

20. Shrimp and Avocado Salad

A light and refreshing salad that’s perfect for a summer lunch. Shrimp is a great source of lean protein.

Ingredients:

• 4 oz cooked shrimp, peeled and deveined
• 1/2 avocado, diced
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 1 tbsp lime juice

Instructions:

1. In a bowl, combine the shrimp, avocado, red onion, and cilantro.
2. Drizzle with lime juice and toss to combine.
3. Season with salt and pepper to taste.

21. Cottage Cheese with Fruit and Nuts

A simple and protein-packed lunch that requires no cooking. Cottage cheese is a great source of slow-digesting casein protein.

Ingredients:

• 1 cup cottage cheese
• 1/2 cup mixed berries
• 1/4 cup chopped almonds or walnuts

Instructions:

1. In a bowl, top the cottage cheese with the mixed berries and chopped nuts.

22. Savory Yogurt Bowl

Yogurt doesn’t have to be sweet. This savory yogurt bowl is a unique and delicious way to enjoy a high-protein lunch.

Ingredients:

• 1 cup plain Greek yogurt
• 1/4 cup chopped cucumber
• 1/4 cup chopped tomatoes
• 1 tbsp chopped fresh dill
• 1 tbsp olive oil
• A sprinkle of za’atar

Instructions:

1. In a bowl, combine the Greek yogurt, cucumber, tomatoes, and dill.
2. Drizzle with olive oil and sprinkle with za’atar before serving.
   _# 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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