22 High Protein High Fiber Meals

As a registered dietitian and a busy mom to three littles, I’m always in search of recipes to add to my meal plan that are not only high in protein, but high in fiber, too. Consuming an adequate amount of protein and fiber at meals helps me stay fueled, keeps my blood sugar and energy levels stable, and I just feel better overall. I feel about serving them to my whole family, since these meals are also very nourishing for my children and fueling their little growing bodies.

Why Fiber Matters? 

The two main types of fiber are insoluble and soluble fiber, and you need them both to help your body run efficiently. But you don’t need to worry about getting certain amounts of each type of fiber. In fact, most plant foods like vegetables, fruits, legumes, whole grains, nuts (such as almonds, walnuts and even peanut butter), and seeds (including chia seeds, flaxseeds, and sunflower seeds) naturally contain a few different kinds of soluble and insoluble fiber. 

Aim to get a minimum of 25 grams of daily fiber, which will give you many health benefits, including: 

• Consistent and better digestion, improved gut health including less constipation
• Boosting prebiotics and probiotics to build beneficial gut bacteria and a healthy gut microbiome for disease-fighting immunity and reduced risk of sickness
• Lowered blood pressure and regulated blood sugars (glucose levels)
• Reduced cholesterol levels and triglycerides 
• Feeling satisfied from meals, which can contribute to weight loss and weight management
• Lowered risk of heart disease, type 2 diabetes, and some cancers, including a lower risk of colorectal cancer

Why Protein Matters? 

Protein is an important macronutrient. I aim to get 0.7-1.0 grams of protein per pound of body weight daily, which does take a little math and planning. For more information on calculating your protein needs or how to meal plan to get more in your diet, check out how to meal plan for your protein goals. There are many benefits to getting adequate protein daily, including:

• Crucial for building and maintaining lean muscle mass which is important for strength and mobility
• Increases satiety and helps regulate hormones related to hunger and fullness potentially aiding in weight loss and reduced cravings
• Essential for repairing and maintaining muscles, bones, hair, skin, and nails
• Building blocks for hormones and enzymes and the production of antibodies and other immune system components to keep you healthy
• Helps regulate blood sugar levels when combined with carb-rich foods in meals and snacks

22 High Fiber High Protein Meals

This roundup includes high-protein recipes + high-fiber recipes. The 22 healthy recipes listed here each provide at least 25 grams of protein per serving and at least 6 grams of fiber per serving or more.

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