If you’re trying to maintain a high protein, high fiber diet, things can get stressful if you’re overthinking what to make for lunch and dinner every day.

It’s so easy to get stuck on a few boring, repetitive dishes all week long and end up abandoning your health goals. I’m here to help you out.

Today, I’m sharing 21 recipes that bring it all together – high fiber, high protein, seriously delicious, and easy to make.

So if you want to stay fuller for longer, improve muscle health, keep your energy steady, or support healthy digestion, these recipes have you covered. Keeping to your meal goals will become fun instead of frantic!

1. Salsa Chicken Bake

Wake up your taste buds with the zesty flavors of my salsa chicken bake.

Simply dump black beans, sweet corn, diced tomatoes, chicken breasts, and salsa into a baking dish, and you’ll have a meal ready in no time.

With a whopping 52g of protein and 10g of fiber, it’s a great way to get your nutrition goals on track for the week.

Per Serving:

• Calories: 435
• Fats: 6.8g
• Protein: 52.4g
• Carbs: 41.6g
• Fiber: 10.8g
• Sugar: 8.6g

2. Buffalo Chicken Bowls

My family never gets tired of buffalo flavors, but I don’t always want to rely on takeout.  That’s why I created this recipe that delivers the spicy, tangy, slightly sweet notes we love.

Instead of heavy breading, I coat the chicken breasts in seasoned tapioca starch for an irresistible crunchy finish. Combined with basmati rice, sweet corn, black beans, and creamy avocado, these high protein, high fiber bowls are a winner.

Per Serving:

• Calories: 620
• Fats: 29.8g
• Protein: 36.7g
• Carbs: 55.4g
• Fiber: 9.8g
• Sugar: 10.6g

3. Greek Chicken with Lemon Rice and Tomatoes

Juicy, seasoned chicken is paired with zesty lemon rice, chickpeas, spinach, crumbled feta, and sweet tomatoes for a balanced bowl that delivers both protein and fiber in every bite.

This Greek-inspired dinner is one that I make on repeat – it’s that delicious.

With an impressive 53g of protein and 7g of fiber, you’re sure to feel energized and stay full for longer.

Per Serving:

• Calories: 660
• Fats: 29.0g
• Protein: 53.0g
• Carbs: 48.0g
• Fiber: 7.7g
• Sugar: 3.8g

4. Ham and Bean Soup

Nothing warms the soul (and belly) more than a classic soup, and my ham and bean soup does just that.

It’s a hearty bowl of smoky ham, creamy white beans, tender carrots, celery, and onions, all simmered with garlic, paprika, and Italian seasoning. Best of all, it takes less than 40 minutes to prep, and dinner is ready.

Per Serving:

• Calories: 385
• Fats: 11.4g
• Protein: 30.4g
• Carbs: 39.8g
• Fiber: 10.6g
• Sugar: 5.8g

5. Chicken Burrito Bowls

While takeout meals are delicious (and addictive), they’re not always the healthiest choice. That’s why I have created my own healthy versions of the classics.

Let’s start with those well-loved burritos! My bowls of tender, shredded chicken, spicy rice, sweet corn, creamy black beans, juicy tomatoes, and fresh arugula are packed full of nutrition, protein, and fiber. And, they taste just like burritos.

Per Serving:

• Calories: 520
• Fats: 13.0g
• Protein: 37.0g
• Carbs: 64.0g
• Fiber: 9.5g
• Sugar: 4.2g

6. Baked Salsa Chicken

Not sure what to do with yet another tray of chicken breasts? Why not try my fabulous baked salsa chicken recipe?

Juicy chicken bakes together with creamy garlic-cheesy sauce, sun-dried tomatoes, spinach, basmati rice, black beans, and corn, delivering a hearty meal with very little effort.

It all comes together in just one pan and delivers a solid boost of 30g+ of protein and 8g+ of fiber.

Per Serving:

• Calories: 456
• Fats: 17.0g
• Protein: 37.0g
• Carbs: 41.0g
• Fiber: 8.6g
• Sugar: 6.3g

7. Salmon Bowl

Salmon is packed with high-quality protein, heart-healthy omega-3 fats, and essential nutrients like vitamin D and B vitamins. It also makes a fun change from chicken and beef.

Cook up this tempting dish of flaky salmon, fluffy rice, crunchy vegetables, and a finger-licking spicy yogurt-sriracha sauce that rounds it all out.

Per Serving:

• Calories: 906
• Fats: 41.0g
• Protein: 32.0g
• Carbs: 105.0g
• Fiber: 13.0g
• Sugar: 13.0g

8. Taco Casserole

Another Tuesday coming around, and the fam wants tacos? Let me help you out with my taco casserole.

It’s a one-dish meal that practically makes itself and delivers all those amazing taco flavors of meat, beans, corn, salsa, and cheese, all topped with crunchy tortilla chips.

Best of all, it offers a boost of 32g of protein and 11g of fiber. Every reason to make it every Tuesday.

Per Serving:

• Calories: 557
• Fats: 32.0g
• Protein: 32.0g
• Carbs: 39.0g
• Fiber: 11.0g
• Sugar: 7.3g

9. High Protein Chicken Taco Soup

Next up – chicken soup and tacos flavors combined into a delicious, easy-to-make meal packed with protein and fiber.

Enjoy a bowl of tender shredded chicken, hearty black beans, and sweet corn, all cooked in a rich, spiced broth (think: garlic, paprika, cumin, oregano, chili powder, black pepper).

If you like the heat, add jalapenos or cayenne pepper.

Per Serving:

• Calories: 463
• Fats: 9.8g
• Protein: 47.0g
• Carbs: 52.0g
• Fiber: 14.0g
• Sugar: 10.0g

10. Mexican Chicken and Sweet Potato Skillet

Simple and easy – a one-pan recipe that delivers Mexican-inspired flavors with a boost of protein and fiber.

Serve a tasty meal of tender chicken, sweet potatoes, black beans, green chiles, tomatoes, salsa, spices, cheddar cheese, and a splash of lime.

For an authentic touch, add tortilla chips, cornbread, guacamole, and sour cream on the side.

Per Serving:

• Calories: 454
• Fats: 13.0g
• Protein: 41.0g
• Carbs: 45.0g
• Fiber: 14.0g
• Sugar: 7.5g

11. Chicken Enchilada Casserole

When I am pushed for time but need to serve up a filling dinner, this recipe is my go-to. Simply layer the ingredients, and your oven does all the work.

The family will think you spent hours creating this rich, cheesy chicken enchilada casserole with a delicious, homemade tangy sauce, black beans, and sweet corn all baked on a base of corn tortillas.

Tip: It’s also great for meal prep, so make a large batch, and you have a tasty dinner option ready for later in the week.

Per Serving:

• Calories: 628
• Fats: 24.0g
• Protein: 40.0g
• Carbs: 68.0g
• Fiber: 13.0g
• Sugar: 8.6g

12. Baked Shrimp and Broccoli Foil Packs

Guests coming around who are following a high protein, high fiber diet? Don’t panic! This dish will meet all their expectations and more.

Serve up a restaurant-worthy meal of succulent shrimp, crisp broccoli, and a bright lemon-garlic seasoning, all roasted to perfection in tidy foil packs.

The recipe is quick and easy to make, and there are almost no dishes to wash afterwards, so you can enjoy the time with your guests.

Per Serving:

• Calories: 385
• Fats: 15.0g
• Protein: 40.0g
• Carbs: 27.0g
• Fiber: 8.9g
• Sugar: 5.8g

13. Slow Cooker Protein Chili

If you’re tired of meals that leave you hungry an hour later, it’s time to focus on protein and fiber – the ultimate combo for staying satisfied.

Cook up this comforting, protein-packed dish featuring lean ground beef, black beans, kidney beans, fire-roasted tomatoes, sweet kernel corn, and a blend of bold spices.

It’s a delicious Mexican fiesta, made even better with a side of warm cornbread and a fresh salad.

Per Serving:

• Calories: 471
• Fats: 15.0g
• Protein: 39.0g
• Carbs: 50.0g
• Fiber: 17.0g
• Sugar: 12.0g

14. High Protein Southwest Chicken Casserole

Healthy meals shouldn’t take hours to prepare. And here’s a perfect example.

This fabulous recipe delivers tender chicken, paprika, tangy salsa, sweet corn, black beans, a hint of chili, and melted, gooey cheddar cheese, baked in a casserole that takes only 15 minutes to prep.

All the bold, smoky flavors of the Southwest, served right in your own kitchen.

Per Serving:

• Calories: 376
• Fats: 10.0g
• Protein: 37.0g
• Carbs: 34.0g
• Fiber: 7.6g
• Sugar: 6.4g

15. Chicken Burrito Casserole

When your meals are packed with protein and fiber, everything changes – fewer cravings, steadier energy, and way more satisfaction.

Do burritos count in this scenario? They sure do when you make my chicken burrito casserole.

It’s a tempting dish of layered shredded chicken, black beans, corn, cheese, brown rice, bell peppers, green onions, and burrito spices, all cooked in a casserole, with minimal effort.

Per Serving:

• Calories: 521
• Fats: 24.0g
• Protein: 34.0g
• Carbs: 43.0g
• Fiber: 8.9g
• Sugar: 4.1g

16. Southwest Chicken Salad

You may have guessed by now that I loooove Southwest flavors!

If you missed my high protein Southwest chicken casserole (No. 14), why not try this easy-to-make salad featuring shredded chicken, black beans, grilled corn kernels, jalapeno, cherry tomatoes, red onion, and pumpkin seeds?

It’s covered in a smoky, tangy, mildly spiced yogurt dressing and is packed with protein and fiber.

Per Serving:

• Calories: 354
• Fats: 7.2g
• Protein: 33.0g
• Carbs: 42.0g
• Fiber: 9.5g
• Sugar: 6.2g

17. Beef Skillet Enchiladas

Coming up – a quick and easy dinner-winner made in one skillet.

The family will love this awesome meal of seasoned ground beef, bell peppers, zucchini, black beans, corn tortillas, and a rich enchilada sauce, all bubbling under a melty, cheesy topping.

It’s homemade comfort food that’s healthy and high in protein and fiber.

Per Serving:

• Calories: 552
• Fats: 27.0g
• Protein: 32.0g
• Carbs: 48.0g
• Fiber: 12.0g
• Sugar: 7.7g

18. Taco Casserole

Tacos are on the menu again, this time in a tasty casserole that’s super easy to make.

Simply saute lean ground beef, add beans, corn, salsa, sprinkle cheese and crunchy tortilla chips on top, and bake until golden and bubbly.

It’s perfect for busy weeknights when you want a high protein, high fiber dish, but don’t want to spend hours in the kitchen.

Per Serving:

• Calories: 557
• Fats: 32.0g
• Protein: 32.0g
• Carbs: 39.0g
• Fiber: 11.0g
• Sugar: 7.3g

19. Chili Chicken Stir Fry

Stir fry = takeout? Not in my house!

Skip the unhealthy option and make your own delicious stir fry loaded with flavor and nutrients.

Think: tender chicken breasts, green bell peppers, onions, parmesan cheese, and a rich tomato base, all simmering in one pan. Serve with a side of quinoa, cauliflower rice, zucchini noodles, or steamed rice.

Per Serving:

• Calories: 290
• Fats: 12.0g
• Protein: 30.0g
• Carbs: 18.0g
• Fiber: 7.3g
• Sugar: 8.4g

20. Chicken Sausage Pasta Meal Prep

For busy days when cooking isn’t an option, this meal prep recipe gives you a satisfying, high-protein, high-fiber meal you can grab and enjoy anytime.

It’s made with pasta, mixed veggies, a tangy pasta sauce, and chicken sausage to give it a great umami flavor.

It will keep you full and satisfied, without reaching for the snack stash a few hours after dinner.

Per Serving:

• Calories: 480
• Fats: 15.6g
• Protein: 31.8g
• Carbs: 52.4g
• Fiber: 12.1g
• Sugar: 8.6g

21. Chicken Meatballs Meal Prep

Meal prep doesn’t have to be boring, and this dish will prove it.

It’s a tasty plate of juicy chicken meatballs, spiced with a hint of paprika, Italian seasoning, garlic, and red pepper flakes, and served with cauliflower rice.

After a busy day with no time to cook, you won’t have to stress about what to eat. Just grab this meal, heat it, serve, and enjoy.

Per Serving:

• Calories: 400
• Fats: 24.0g
• Protein: 30.0g
• Carbs: 21.0g
• Fiber: 7.0g
• Sugar: 7.3g