21 High Protein and Fiber Meals for Healthy Dinners

Eating healthy doesn’t have to be complicated. In this post, I explore 21 delicious meals that are high in protein and fiber. These dishes are perfect for dinner and will help you feel fuller for longer. They are also high in nutrients, whilst being easy to prepare.

1. Quinoa and Black Bean Salad

This quinoa and black bean salad is high in protein from the quinoa and black beans, and high in fiber from the beans, vegetables, and quinoa. It supports muscle health and aids digestion.

Ingredients

• 1 cup quinoa
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 small red onion, diced
• 1 cup corn kernels
• 1 avocado, diced
• 1/4 cup cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Cook quinoa according to package instructions.
2. In a large bowl, combine quinoa, black beans, bell pepper, onion, corn, and avocado.
3. In a small bowl, mix lime juice, olive oil, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Garnish with cilantro before serving.

2. Chicken and Broccoli Stir-Fry

This chicken and broccoli stir-fry is high in protein from the chicken and fiber from the broccoli and bell pepper. It helps maintain muscle mass and supports heart health.

Ingredients

• 1 lb chicken breast, sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 onion, sliced
• 3 cloves garlic, minced
• 1/4 cup soy sauce
• 2 tablespoons honey
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a pan over medium heat.
2. Add chicken and cook until browned, and cooked through.
3. Add garlic, onion, bell pepper, and broccoli. Cook for 5 minutes.
4. Mix soy sauce and honey in a bowl.
5. Pour sauce into the pan and stir well.
6. Cook for another 5 minutes or until vegetables are tender.

3. Lentil Soup

This lentil soup is high in protein from the lentils and fiber from the vegetables. It supports a healthy immune system and provides sustained energy.

Ingredients

• 1 cup lentils, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions

1. In a large pot, heat oil over medium heat.
2. Add onion, carrots, and celery. Cook until softened.
3. Add garlic, cumin, and paprika. Cook for 1 minute.
4. Add lentils, tomatoes, and broth.
5. Bring to a boil, then simmer for 30 minutes.
6. Season with salt and pepper.

4. Chickpea and Spinach Curry

This chickpea and spinach curry is high in protein from the chickpeas and fiber from the spinach. It supports healthy digestion and provides anti-inflammatory benefits.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups spinach leaves
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can coconut milk
• 1 tablespoon curry powder
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a pan over medium heat.
2. Add onion and garlic. Cook until softened.
3. Add curry powder and cook for 1 minute.
4. Add chickpeas and coconut milk.
5. Bring to a simmer and cook for 10 minutes.
6. Stir in spinach and cook until wilted.
7. Season with salt and pepper.

5. Turkey and Quinoa Stuffed Peppers

These turkey and quinoa stuffed peppers are high in protein from the turkey and quinoa, and fiber from the bell peppers. They promote muscle recovery and provide essential nutrients for overall health.

Ingredients

• 4 bell peppers, tops removed and seeds cleaned
• 1 lb ground turkey
• 1 cup cooked quinoa
• 1 can diced tomatoes
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. In a pan, cook turkey until browned.
3. Add onion, garlic, cumin, and paprika. Cook for 5 minutes.
4. Stir in quinoa and tomatoes. Cook for 5 more minutes.
5. Stuff peppers with the mixture.
6. Place stuffed peppers in a baking dish and cover with foil.
7. Bake for 30 minutes or until peppers are tender.

6. Salmon and Asparagus Foil Packets

These salmon and asparagus foil packets are high in protein from the salmon and fiber from the asparagus. They support heart health and provide omega-3 fatty acids for brain function.

Ingredients

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 lemons, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Place each salmon fillet on a piece of foil.
3. Arrange asparagus around the salmon.
4. Drizzle olive oil over the salmon and asparagus.
5. Top with lemon slices.
6. Season with salt and pepper.
7. Fold the foil into packets.
8. Bake for 20 minutes or until salmon is cooked through.

7. Black Bean and Sweet Potato Tacos

These black bean and sweet potato tacos are high in protein from the black beans and fiber from the sweet potatoes. They support stable blood sugar levels and provide essential vitamins and minerals.

Ingredients

• 1 can black beans, drained and rinsed
• 2 sweet potatoes, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 tablespoon olive oil
• Salt and pepper to taste
• Corn tortillas
• Toppings: avocado, salsa, cilantro

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, and chili powder. Spread on a baking sheet.
3. Roast for 25 minutes or until tender.
4. In a pan, cook onion and garlic until softened.
5. Add black beans and cook until heated through.
6. Warm tortillas and fill with sweet potatoes and black beans.
7. Add desired toppings.

8. Edamame and Quinoa Salad

This edamame and quinoa salad is high in protein from the edamame and quinoa, and fiber from the vegetables. It aids muscle recovery and provides antioxidants for overall wellness.

Ingredients

• 1 cup quinoa
• 1 cup shelled edamame
• 1 red bell pepper, diced
• 1 cucumber, diced
• 1/4 cup chopped fresh mint
• Juice of 2 lemons
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Cook quinoa according to package instructions.
2. In a large bowl, combine quinoa, edamame, bell pepper, cucumber, and mint.
3. In a small bowl, mix lemon juice, olive oil, salt, and pepper.
4. Pour dressing over the salad and toss to combine.

9. Beef and Lentil Stew

This beef and lentil stew is high in protein from the beef and lentils, and fiber from the vegetables. It supports muscle growth and provides essential nutrients for a balanced diet.

Ingredients

• 1 lb beef stew meat
• 1 cup lentils, rinsed
• 2 carrots, chopped
• 2 potatoes, diced
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups beef broth
• 1 teaspoon thyme
• 1 teaspoon rosemary
• Salt and pepper to taste

Instructions

1. In a large pot, brown beef over medium heat.
2. Add onion and garlic. Cook until softened.
3. Add carrots, potatoes, lentils, thyme, and rosemary.
4. Pour in beef broth and bring to a boil.
5. Reduce heat and simmer for 45 minutes or until lentils are tender.
6. Season with salt and pepper.

10. Greek Chicken Salad

This Greek chicken salad is high in protein from the chicken and fiber from the vegetables. It supports muscle maintenance and provides healthy fats for heart health.

Ingredients

• 2 cups cooked chicken breast, shredded
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, sliced
• 1/2 cup Kalamata olives, pitted
• 1/4 cup feta cheese, crumbled
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine chicken, cucumber, tomatoes, onion, olives, and feta.
2. In a small bowl, mix lemon juice, olive oil, salt, and pepper.
3. Pour dressing over the salad and toss to combine.

11. Tofu and Vegetable Stir-Fry

This tofu and vegetable stir-fry is high in protein from the tofu and fiber from the broccoli and bell pepper. It supports plant-based nutrition and provides essential vitamins for overall health.

Ingredients

• 1 lb firm tofu, cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 onion, sliced
• 3 cloves garlic, minced
• 1/4 cup soy sauce
• 2 tablespoons honey
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a pan over medium heat.
2. Add tofu and cook until browned on all sides.
3. Remove tofu from the pan and set aside.
4. Add garlic, onion, bell pepper, and broccoli. Cook for 5 minutes.
5. Mix soy sauce and honey in a bowl.
6. Pour sauce into the pan and stir well.
7. Return tofu to the pan and cook for another 5 minutes.

12. Tuna and White Bean Salad

This tuna and white bean salad is high in protein from the tuna and beans, and fiber from the beans and vegetables. It supports heart health and provides omega-3 fatty acids for brain function.

Ingredients

• 1 can tuna, drained
• 1 can white beans, drained and rinsed
• 1/2 red onion, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine tuna, white beans, onion, tomatoes, and parsley.
2. In a small bowl, mix lemon juice, olive oil, salt, and pepper.
3. Pour dressing over the salad and toss to combine.

13. Egg and Veggie Burrito

This egg and veggie burrito is high in protein from the eggs and black beans, and fiber from the spinach and whole wheat tortillas. It promotes muscle recovery and provides sustained energy for the day.

Ingredients

• 4 eggs
• 1/2 cup black beans
• 1/2 cup spinach
• 1/4 cup diced bell pepper
• 1/4 cup diced onion
• 1/4 cup salsa
• 2 whole wheat tortillas
• Salt and pepper to taste

Instructions

1. In a pan, cook onion and bell pepper until softened.
2. Add spinach and black beans. Cook until spinach is wilted.
3. In a bowl, whisk eggs and pour into the pan.
4. Cook until eggs are scrambled and cooked through.
5. Season with salt and pepper.
6. Divide egg mixture between tortillas and top with salsa.
7. Roll up and serve.

14. Baked Cod with Chickpeas

This baked cod with chickpeas is high in protein from the cod and chickpeas, and fiber from the chickpeas. It supports heart health and provides essential nutrients for overall well-being.

Ingredients

• 4 cod fillets
• 1 can chickpeas, drained and rinsed
• 1 lemon, sliced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. Place cod fillets on a baking sheet.
3. Scatter chickpeas around the fish.
4. Drizzle olive oil over fish and chickpeas.
5. Top with lemon slices and garlic.
6. Season with paprika, salt, and pepper.
7. Bake for 20 minutes or until fish is cooked through.

15. Chicken and Lentil Salad

This chicken and lentil salad is high in protein from the chicken and lentils, and fiber from the vegetables. It aids muscle recovery and supports digestive health.

Ingredients

• 2 cups cooked chicken breast, shredded
• 1 cup cooked lentils
• 1 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine chicken, lentils, cucumber, tomatoes, onion, and parsley.
2. In a small bowl, mix lemon juice, olive oil, salt, and pepper.
3. Pour dressing over the salad and toss to combine.

16. Turkey and Black Bean Chili

This turkey and black bean chili is high in protein from the turkey and black beans, and fiber from the beans and tomatoes. It supports muscle growth and provides antioxidants for a healthy immune system.

Ingredients

• 1 lb ground turkey
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions

1. In a pot, cook turkey until browned.
2. Add onion and garlic. Cook until softened.
3. Add chili powder, cumin, and paprika. Cook for 1 minute.
4. Stir in black beans and tomatoes.
5. Bring to a boil, then simmer for 20 minutes.
6. Season with salt and pepper.

17. Quinoa and Kale Stuffed Mushrooms

These quinoa and kale stuffed mushrooms are high in protein from the quinoa and fiber from the kale and mushrooms. They support healthy digestion and provide essential nutrients for overall wellness.

Ingredients

• 12 large mushrooms, stems removed
• 1 cup cooked quinoa
• 2 cups kale, chopped
• 1/4 cup Parmesan cheese, grated
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. In a pan, heat olive oil and cook onion and garlic until softened.
3. Add kale and cook until wilted.
4. Stir in quinoa and Parmesan cheese.
5. Season with salt and pepper.
6. Stuff mushrooms with the mixture.
7. Place stuffed mushrooms on a baking sheet and bake for 20 minutes.

18. Beef and Broccoli Stir-Fry

This beef and broccoli stir-fry is high in protein from the beef and fiber from the broccoli. It supports muscle maintenance and provides essential vitamins and minerals for overall health.

Ingredients

• 1 lb beef sirloin, sliced
• 2 cups broccoli florets
• 1 onion, sliced
• 3 cloves garlic, minced
• 1/4 cup soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a pan over medium heat.
2. Add beef and cook until browned.
3. Remove beef from the pan and set aside.
4. Add garlic, onion, and broccoli. Cook for 5 minutes.
5. Mix soy sauce and oyster sauce in a bowl.
6. Pour sauce into the pan and stir well.
7. Return beef to the pan and cook for another 5 minutes.

19. Spinach and Feta Stuffed Chicken Breast

This spinach and feta stuffed chicken breast is high in protein from the chicken and feta, and fiber from the spinach. It supports muscle recovery and provides essential nutrients for bone health.

Ingredients

• 4 chicken breasts
• 2 cups spinach leaves
• 1/2 cup feta cheese, crumbled
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. In a pan, heat olive oil and cook garlic until fragrant.
3. Add spinach and cook until wilted.
4. Stir in feta cheese.
5. Cut a pocket in each chicken breast and stuff with the spinach mixture.
6. Season with salt and pepper.
7. Place stuffed chicken breasts in a baking dish and bake for 25 minutes or until cooked through.

20. Lentil and Vegetable Soup

This lentil and vegetable soup is high in protein from the lentils and fiber from the vegetables. It supports digestive health and provides essential nutrients for immune function.

Ingredients

• 1 cup lentils, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions

1. In a large pot, heat oil over medium heat.
2. Add onion, carrots, and celery. Cook until softened.
3. Add garlic, cumin, and paprika. Cook for 1 minute.
4. Add lentils, tomatoes, and broth.
5. Bring to a boil, then simmer for 30 minutes.
6. Season with salt and pepper.

21. Quinoa and Black Bean Stuffed Avocados

These quinoa and black bean stuffed avocados are high in protein from the quinoa and black beans, and fiber from the avocados and vegetables. They promote heart health and provide healthy fats for sustained energy.

Ingredients

• 2 avocados, halved and pitted
• 1 cup cooked quinoa
• 1 can black beans, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 1/4 cup cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Instructions

1. In a bowl, combine quinoa, black beans, tomatoes, onion, and cilantro.
2. Mix in lime juice, salt, and pepper.
3. Spoon the mixture into avocado halves.
4. Serve immediately.