Losing weight can be a challenging process, and doing it incorrectly can be frustrating. Some people try to cut calories and eat less, but they end up being hungry most of the time. However, there is a way to eat more food and still lose weight. High-protein and high-fiber meals are the solution. Protein and fiber are two essential food components that you need to consume regularly. Protein helps build and maintain tissues in your body, while fiber keeps you fuller for longer and regulates your bowel movements.

In this article, I share with you 21 high-protein high-fiber meals that you can incorporate into your weight loss or maintenance diet. These meals keep you full, satisfied, and on track with your weight loss goals.

High-protein, High-fiber Meals to Keep Full and Lose Weight

High-protein, High-fiber Meals - Grilled chicken and avocado salad

1. Grilled chicken and avocado salad

Combine grilled chicken breast, avocado, lettuce, and vegetables of your choice. Dress up with a low-calorie dressing.

Ingredients:

  • Grilled chicken breast, sliced
  • Avocado, diced
  • Lettuce
  • Assorted vegetables (e.g., cherry tomatoes, cucumber, bell peppers)
  • Low-calorie dressing

Instructions:

  1. In a large bowl, combine grilled chicken, avocado, lettuce, and assorted vegetables.
  2. Drizzle with your favorite low-calorie dressing.
  3. Toss gently to combine and serve.

2. Lentil soup

Lentils are a great source of protein and fiber that can keep you feeling full and satisfied. Combine lentils, vegetables, and low-sodium broth for a delicious soup.

Ingredients:

  • 1 cup dried lentils
  • Assorted vegetables (e.g., carrots, celery, onion)
  • Low-sodium vegetable broth
  • Garlic, minced
  • Spices (e.g., cumin, coriander)
  • Salt and pepper

Instructions:

  1. Rinse lentils and combine with chopped vegetables, garlic, and spices in a pot.
  2. Add low-sodium vegetable broth and bring to a boil.
  3. Simmer for 20-25 minutes or until lentils are tender.
  4. Season with salt and pepper to taste. Serve hot.

Grilled salmon and quinoa - High-Protein, High-Fiber Meals for Weight Loss

3. Salmon and quinoa

This highly nutritious meal is easy to prepare. Try baking or grilling salmon and pairing it with quinoa, a fiber-rich grain.

Ingredients:

  • Salmon fillets
  • Quinoa, cooked
  • Lemon juice
  • Olive oil
  • Salt and pepper
  • Fresh herbs (e.g., parsley, dill)

Instructions:

  1. Preheat the oven or grill. Season salmon fillets with salt, pepper, and lemon juice.
  2. Bake or grill salmon until cooked through.
  3. Serve salmon over a bed of cooked quinoa.
  4. Drizzle with olive oil and garnish with fresh herbs.

4. Turkey meatballs and zucchini noodles

Try swapping spaghetti with zucchini noodles and pairing it with low-fat turkey meatballs.

Ingredients:

  • Lean ground turkey
  • Zucchini, spiralized into noodles
  • Tomato sauce
  • Italian seasoning
  • Garlic powder
  • Salt and pepper

Instructions:

  1. Mix ground turkey with Italian seasoning, garlic powder, salt, and pepper. Form into meatballs.
  2. Bake or pan-fry meatballs until cooked through.
  3. In a separate pan, sauté zucchini noodles until tender.
  4. Serve turkey meatballs over zucchini noodles with tomato sauce.

5. Greek yogurt parfait

Layer Greek yogurt, berries, and granola for a high-protein high-fiber breakfast or snack.

Ingredients:

  • Greek yogurt
  • Berries (e.g., strawberries, blueberries)
  • Granola

Instructions:

  1. In a glass or bowl, layer Greek yogurt, berries, and granola.
  2. Repeat layers as desired.
  3. Serve immediately for a delicious high-protein, high-fiber breakfast or snack.

6. High protein chili

Combine lean ground beef or turkey, vegetables, and spices for a hearty and filling chili.

  • Lean ground beef or turkey
  • Assorted vegetables (e.g., bell peppers, onions, tomatoes)
  • Kidney beans, drained and rinsed
  • Tomato sauce
  • Chili powder, cumin, and other spices
  • Salt and pepper

Instructions:

  1. In a large pot, brown ground beef or turkey.
  2. Add chopped vegetables, kidney beans, tomato sauce, and spices.
  3. Simmer for 30-40 minutes until flavors meld.
  4. Season with salt and pepper to taste. Serve hot.

Cottage cheese and fruit bowl - High-protein, High-fiber breakfast

7. Cottage cheese and fruit bowl

Top cottage cheese with mixed fruits for a protein and fiber-rich breakfast.

Ingredients:

  • Cottage cheese
  • Mixed fruits (e.g., berries, kiwi, pineapple)
  • Honey or maple syrup (optional)

Instructions:

  1. In a bowl, spoon cottage cheese.
  2. Top with mixed fruits of your choice.
  3. Drizzle with honey or maple syrup if desired.
  4. Mix gently and enjoy your protein and fiber-rich breakfast.

8. High-fiber smoothie

Combine spinach, fruits, Greek yogurt, and chia seeds for a refreshing and nutrient-dense smoothie.

Ingredients:

  • Handful of spinach
  • Mixed fruits (e.g., banana, berries)
  • Greek yogurt
  • Chia seeds
  • Water or almond milk

Instructions:

  1. Blend spinach, mixed fruits, Greek yogurt, and chia seeds.
  2. Add water or almond milk to achieve your desired consistency.
  3. Blend until smooth and enjoy this refreshing and nutrient-dense smoothie.

9. Tuna salad lettuce wrap

Swap bread for lettuce and load it up with tuna salad, vegetables, and avocado.

Ingredients:

  • Canned tuna, drained
  • Lettuce leaves
  • Assorted vegetables (e.g., cherry tomatoes, cucumber, bell peppers)
  • Avocado, sliced
  • Greek yogurt or mayonnaise
  • Salt and pepper

Instructions:

  1. Mix canned tuna with Greek yogurt or mayonnaise, salt, and pepper.
  2. Spoon the tuna mixture onto lettuce leaves.
  3. Add assorted vegetables and avocado slices.
  4. Wrap it up and enjoy this bread-free, protein-packed lettuce wrap.

10. Roasted vegetable and quinoa bowl

Roast your favorite vegetables with olive oil and seasoning and pair with quinoa for a filling and nutritious meal.

Ingredients:

  • Assorted vegetables (e.g., broccoli, carrots, bell peppers)
  • Quinoa, cooked
  • Olive oil
  • Salt, pepper, and your favorite seasoning

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss chopped vegetables with olive oil, salt, pepper, and seasoning.
  3. Roast in the oven for 20-25 minutes or until vegetables are tender.
  4. Serve over cooked quinoa for a filling and nutritious bowl.

11. High-protein oatmeal

Add protein powder, nuts, and fruits to your oatmeal for a high-protein breakfast.

Ingredients:

  • Oatmeal
  • Protein powder of your choice
  • Mixed nuts (e.g., almonds, walnuts)
  • Mixed fruits (e.g., berries, banana)

Instructions:

  1. Cook oatmeal according to package instructions.
  2. Stir in protein powder, mixed nuts, and mixed fruits.
  3. Mix well until the protein powder is fully incorporated.
  4. Enjoy your high-protein oatmeal for a satisfying breakfast.

12. Veggie egg muffins

Whip up egg muffins with vegetables of your choice for a protein and fiber-rich breakfast.

Ingredients:

  • Eggs
  • Vegetables (e.g., spinach, bell peppers, mushrooms)
  • Salt, pepper, and herbs of your choice

Instructions:

  1. Preheat oven to 350°F (175°C).
  2. Whisk eggs and mix in chopped vegetables, salt, pepper, and herbs.
  3. Pour the mixture into muffin cups.
  4. Bake for 20-25 minutes or until eggs are set.
  5. Allow to cool slightly before serving these protein and fiber-rich veggie egg muffins.

Read also 25 Delicious and Healthy Smoothie Recipes for Weight Loss

Masala chickpeas and brown rice

13. Masala chickpeas and brown rice

Combine chickpeas and brown rice with Indian spices for a flavorful and filling meal.

Ingredients:

  • Chickpeas, cooked
  • Brown rice, cooked
  • Onion, finely chopped
  • Tomatoes, diced
  • Garlic, minced
  • Ginger, grated
  • Garam masala, turmeric, cumin, coriander (Indian spices)
  • Olive oil
  • Fresh cilantro for garnish

Instructions:

  1. In a pan, sauté chopped onion, garlic, and ginger in olive oil until golden.
  2. Add diced tomatoes and cook until softened.
  3. Stir in Indian spices (garam masala, turmeric, cumin, coriander) to create a masala base.
  4. Add cooked chickpeas and brown rice. Mix well until heated through.
  5. Garnish with fresh cilantro and serve this flavorful and filling masala chickpeas with brown rice.

14. Grilled tofu and vegetable stir-fry

Load up a stir-fry with grilled tofu, vegetables, and flavorful sauces.

Ingredients:

  • Firm tofu, pressed and cubed
  • Mixed vegetables (e.g., broccoli, bell peppers, snap peas)
  • Soy sauce
  • Sesame oil
  • Garlic, minced
  • Ginger, grated

Instructions:

  1. Grill tofu cubes until golden on each side.
  2. In a wok or pan, stir-fry mixed vegetables with garlic and ginger in sesame oil.
  3. Add grilled tofu to the vegetables.
  4. Pour soy sauce over the mixture and toss until well combined.
  5. Serve this grilled tofu and vegetable stir-fry with rice or noodles.

15. Stuffed bell peppers

Fill bell peppers with ground turkey or beef, brown rice, and vegetables for a protein and fiber-rich meal.

Ingredients:

  • Bell peppers
  • Ground turkey or beef
  • Brown rice, cooked
  • Assorted vegetables (e.g., tomatoes, onions, corn)
  • Tomato sauce
  • Italian seasoning
  • Salt and pepper

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Cut bell peppers in half and remove seeds.
  3. In a pan, cook ground turkey or beef until browned. Add assorted vegetables, cooked brown rice, tomato sauce, Italian seasoning, salt, and pepper.
  4. Stuff bell peppers with the mixture.
  5. Bake for 25-30 minutes until peppers are tender.

16. Chicken and vegetable skewers

Marinate chicken and vegetables in your favorite seasoning and grill for a satisfying meal.

Ingredients:

  • Chicken breast, cut into cubes
  • Assorted vegetables (e.g., cherry tomatoes, bell peppers, zucchini)
  • Olive oil
  • Lemon juice
  • Garlic powder, paprika, salt, and pepper

Instructions:

  1. In a bowl, marinate chicken cubes with olive oil, lemon juice, garlic powder, paprika, salt, and pepper.
  2. Thread marinated chicken and vegetables onto skewers.
  3. Grill until chicken is cooked through and vegetables are tender.
  4. Serve these flavorful chicken and vegetable skewers.

17. High-protein burger

Swap your ordinary burger with a lean meat patty, lettuce, tomato, and avocado.

Ingredients:

  • Lean meat patty (e.g., turkey or lean beef)
  • Lettuce leaves
  • Tomato slices
  • Avocado slices
  • Whole grain or lettuce wrap
  • Condiments of your choice (optional)

Instructions:

  1. Grill or cook the lean meat patty until fully cooked.
  2. Assemble the burger by placing the patty on a lettuce wrap or whole grain bun.
  3. Add lettuce leaves, tomato slices, and avocado slices.
  4. Add condiments if desired.
  5. Enjoy this high-protein burger as a healthier alternative.

18. Roasted chickpea and vegetable salad

Roast chickpeas and vegetables and pair them with mixed greens for a fiber and protein-rich salad.

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • Assorted vegetables (e.g., bell peppers, cherry tomatoes, red onion)
  • Mixed greens
  • Olive oil
  • Salt and pepper
  • Lemon juice

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss chickpeas and chopped vegetables with olive oil, salt, and pepper.
  3. Roast in the oven for 20-25 minutes or until chickpeas are crispy.
  4. In a large bowl, combine roasted chickpeas and vegetables with mixed greens.
  5. Drizzle with olive oil and lemon juice. Toss well and serve.

19. Baked beans and brown rice

Combine baked beans and brown rice for a high-fiber and plant-based meal.

  • 1 can baked beans
  • 1 cup brown rice, cooked
  • Onion, diced
  • Garlic, minced
  • Olive oil
  • Salt and pepper
  • Parsley for garnish

Instructions:

  1. In a pan, sauté diced onion and minced garlic in olive oil until golden.
  2. Add baked beans, cooked brown rice, salt, and pepper. Mix well.
  3. Cook for 5-7 minutes until heated through.
  4. Garnish with chopped parsley and serve.

20. High-protein frittata

Whip up a frittata with vegetables, cheese, and a high-protein milk substitute.

Ingredients:

  • 6 eggs
  • Assorted vegetables (e.g., spinach, bell peppers, mushrooms)
  • Cheese of your choice
  • 1 cup high-protein milk substitute (e.g., almond milk)
  • Salt and pepper

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Whisk eggs and high-protein milk substitute together. Season with salt and pepper.
  3. Sauté vegetables in an oven-safe pan until tender.
  4. Pour the egg mixture over the vegetables and sprinkle with cheese.
  5. Bake for 20-25 minutes until the frittata is set.
  6. Slice and serve.

21. Shrimp and quinoa stir-fry

Shrimp and quinoa make a delicious stir-fry that is loaded with protein and fiber.

Ingredients:

  • 1 cup quinoa, cooked
  • Shrimp, peeled and deveined
  • Mixed vegetables (e.g., broccoli, carrots, snap peas)
  • Soy sauce
  • Ginger, minced
  • Garlic, minced
  • Sesame oil

Instructions:

  1. In a wok or large pan, stir-fry shrimp until cooked. Set aside.
  2. Stir-fry mixed vegetables with ginger and garlic in sesame oil until crisp-tender.
  3. Add cooked quinoa and shrimp to the vegetables.
  4. Pour soy sauce over the mixture and toss until well combined.
  5. Serve hot.

Final Thoughts

Switching to high-protein, high-fiber meals is a great way to lose weight without feeling hungry or deprived. Not only will these meals keep you full longer, but they’re also packed with nutritious ingredients that will give you energy and help you reach your fitness goals. Give these meals a try and see how they can help you on your weight loss journey.