High Protein, High Fiber Meals That’ll Keep You Full (RD Guide + Recipes)
If you find yourself feeling hungry an hour after eating, you might be missing two key nutrients: protein and fiber. As a Registered Dietitian, these are the two nutrients I look at first with my clients. Protein and fiber have many health benefits on their own, but together, they form the foundation for a filling, satisfying, and balanced meal.
I’ve rounded up over 20 of my favorite high fiber high protein recipes – including breakfasts, lunches, and dinners – right here!
What qualifies a meal as high protein and high fiber?
Each of these high protein high fiber meals are well balanced, with:
- 20 grams of protein or more – Since protein needs can vary greatly by many factors (age, activity level, health goals) I’ve chosen 20 grams as the baseline for a high protein meal. You always have the option to increase the protein by adding more protein-rich foods such as chicken, fish, or tofu, based on your personal goals.
- 8 grams of fiber or more – this is about 32% of your daily fiber needs (women) and 25% of your daily fiber needs (men)
As a rule of thumb, it’s best to spread out your protein and fiber intake throughout the day for ease of digestion and to avoid any uncomfortable gastrointestinal side effects, like bloating or gas.
Why protein and fiber matter for balanced meals: the science
Protein slows digestion and helps regulate hunger and satiety hormones, which means you feel fuller and more satisfied after eating. See my entire collection of healthy high protein meals here.
Fiber slows gastric emptying, adds bulk to our meals, and stimulates some of our satiety hormones. It’s also incredibly important for a healthy gut microbiome. You can find dozens of healthy high fiber recipes here.
The combination of protein + fiber means you will feel fuller, for longer!
High protein high fiber breakfasts
Greek Yogurt Overnight Oats (The Perfect Base Recipe!)
20 grams of protein
8 grams of fiber
Mega-Fiber Greek Yogurt Breakfast Bowl
27 grams of protein
13 grams of fiber
Creamy High Protein Oatmeal with Milk (Stovetop)
23 grams of protein
10 grams of fiber
Chia Seed Pudding with Greek Yogurt
23 grams of protein
13 grams of fiber
5-Minute Protein-Packed Cottage Cheese Avocado Toast
22 grams of protein
10 grams of fiber
Creamy Greek Yogurt Smoothie with Frozen Fruit
22 grams of protein
11 grams of fiber
Creamy Chocolate Protein Shake with Peanut Butter
33 grams of protein
10 grams of fiber
Oatmeal with Greek Yogurt
20 grams of protein
9 grams of fiber
Healthy High Protein Overnight Oats (without Protein Powder)
22 grams of protein
10 grams of fiber
High Protein High Fiber Lunches
Mediterranean Three Bean Salad
27 grams of protein
16 grams of fiber
Easy High Protein Greek Salad with Chickpeas and Tuna
28 grams of protein
8 grams of fiber
Healthy Taco Salad in a Jar with Quinoa
20 grams of protein
20 grams of fiber
High Protein Vegan Salad with Tofu
20 grams of protein
8 grams of fiber
Healthy Adult Lunchables
31 grams of protein
13 grams of fiber
Tuna and White Bean Salad
36 grams of protein
8 grams of fiber
High Protein High Fiber Dinners
Sweet Potato Black Bean Tacos with Crispy Cheesy Tortillas
22 grams of protein
18 grams of fiber
Lemon Garlic Shrimp Whole Wheat Pasta
38 grams of protein
13 grams of fiber
Easy Teriyaki Tofu Rice Bowls
32 grams of protein
10 grams of fiber
Baked Salmon Salad with Avocado (Main Course Salad)
36 grams of protein
10 grams of fiber
Quick Vegetarian Fried Rice with Leftover Rice
30 grams of protein
10 grams of fiber
Shredded Cabbage and Tofu Stir Fry
27 grams of protein
9 grams of fiber
Protein-Packed Vegan Tofu Quinoa Bowls
38 grams of protein
13 grams of fiber
Chopped Kale & Salmon Salad with Sesame Ginger Miso Dressing
31 grams of protein
8 grams of fiber
Two quick tips for increasing your fiber intake
Increasing your fiber intake is great for your health, but may come with temporary gastrointestinal discomfort, like bloating or gas.
- Take it slow: Aim to add a few grams of fiber per day, over the course of a few weeks. It’s gentler on your digestive system to go from, say 15 grams to 18 grams rather than 15 grams to 30 grams all in one day!
- Drink plenty of water: Fiber requires liquid to move through your digestive tract, so make sure you are hydrating well.
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