I always aim for meals that hit both protein and fiber.

That combo keeps me full for hours. And staying under 500 calories makes it even easier to hit my goals.

So here are my fall high protein high fiber meals, all under 500 calories. I built this list to make weeknight planning effortless.

My pick this time is the Mexican Chicken and Sweet Potato Skillet at number 15. That hint of heat and lime makes it feel anything but boring.

1. Chicken Avocado Pasta Salad

When the weather gets warmer, nothing beats a salad for nutrition and freshness.

Try this recipe featuring tender shredded chicken, creamy avocado, rotini pasta, tomatoes, onions, and fresh herbs, all tossed in a zesty vinaigrette.

It’s great for lunch, dinner, and meal prep, offering a boost of protein while keeping calories under 500.

Per Serving:

• Calories: 492
• Fats: 30.0g
• Protein: 20.0g
• Carbs: 37.0g
• Fiber: 7.0g
• Sugar: 1.9g

2. Ham and Bean Soup

Soup is the ultimate feel-good food, and this recipe, packed with ham and beans, is a protein powerhouse, made in one pot in under 40 minutes.

If you want to add more fiber to the meal, serve it with a side of whole-grain toast, also great for dipping.

Per Serving:

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

3. High Protein Ground Turkey Breakfast Bowls

Do you find yourself skipping breakfast because your mornings are too hectic to even think about making a meal?

I used to, until I decided to meal prep and get organized. It was easier than I thought.

These breakfast bowls, filled with smoky turkey, scrambled egg, baby spinach, and avocado, are not only delicious but also offer a boost of protein and fiber to get the day started.

Per Serving:

• Calories: 479
• Fats: 37.0g
• Protein: 28.0g
• Carbs: 11.0g
• Fiber: 5.6g
• Sugar: 2.9g

4. Salsa Chicken Bake

Spice up the party with my salsa chicken bake, and feel confident knowing that your guests can indulge without compromising their meal plans.

It’s so easy to make – just dump beans, corn, tomatoes, chicken, and salsa into a baking dish, set the oven, and forget it.

Delivering 52g of protein, 10g of fiber, and less than 500 calories, it ticks all the boxes for healthy eating.

Per Serving:

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

5. Buffalo Chicken Sweet Potato Casserole

Need a comforting, high protein, low-cal meal that’s easy to make? Choose this casserole.

Combining the bold flavors of buffalo chicken with the rich and sweet taste of sweet potatoes and the fresh crunchiness of broccoli, it’s a fab choice for a busy weeknight.

For those watching carbs, pair it with a fresh salad. For the others, offer crusty garlic bread to soak up the delicious sauce.

Per Serving:

• Calories: 443
• Fats: 22.0g
• Protein: 35.0g
• Carbs: 29.0g
• Fiber: 6.8g
• Sugar: 6.5g

6. Chicken Sausage Pasta Meal Prep

If you’ve never tried make-ahead meal prep, this is an easy recipe to get you started, and you’ll be sold on the concept.

Simply combine chicken sausage, pasta, tangy pasta sauce, and mixed vegetables, and store in the fridge for up to 4 days.

I use Banza pasta, which is made from chickpeas, to boost the protein and fiber content. When you need a quick dinner, heat it in the microwave for 2 minutes, and you’re set.

Per Serving:

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

7. Honey Garlic Shrimp Meal Prep

How about juicy shrimp coated in a glossy honey-garlic sauce, paired with fluffy rice and crisp vegetables? And I’m talking about dining at home, not in a restaurant!

This is one of my go-to meal prep recipes that I keep coming back to. The dish is super delicious and is packed with 26g of protein, 7.5g of fiber, and has fewer than 500 calories.

Per Serving:

• Calories: 436
• Fats: 6.2g
• Protein: 26.0g
• Carbs: 72.0g
• Fiber: 7.5g
• Sugar: 17.0g

8. Burger in a Bowl

Sometimes, you just crave burgers, and you cannot help it! Here is an alternative – a burger in a bowl without the bread and carbs.

Super healthy, nutritious, and high in protein. Which makes for a nutritious and delicious lunch. It tastes just like your regular burger but is much healthier!

Per Serving:

• Calories: 360
• Fats: 21g
• Protein: 26g
• Carbs: 17g
• Fiber: 5.5g
• Sugar: 7.7g

9. Keto Chicken Tortilla Soup

Keeping the calories low while enjoying tortillas may sound impossible, but this awesome recipe does just that, bringing all the flavors you love without the tortillas.

Depending on your meal goals, serve it with keto-friendly cornbread, roasted potatoes (if you’re not keeping it low-carb), or a fresh green salad for an extra boost of nutrients.

Per Serving:

• Calories: 407
• Fats: 28.0g
• Protein: 27.0g
• Carbs: 17.0g
• Fiber: 5.5g
• Sugar: 5.3g

10. Baked Salsa Chicken

Enjoy a protein-packed, high-fiber meal featuring tender chicken baked with basmati rice, black beans, corn, and melted cheese in a zesty salsa.

It’s quick to make, comforting, satisfying, and it all comes together in just one pan. If you enjoy spicy foods, throw in some chipotle peppers in adobo sauce.

Add a side of beans or brown rice for an extra boost of fiber.

Per Serving:

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

11. Crockpot Chicken Tacos

Taco Tuesdays are terrific if you’re not the one doing the cooking! But I know how much the family loves them, so I created this lazy recipe that brings all the classic flavors to the table, thanks to my crockpot.

Toss in chicken, onion, garlic, salsa, and your favorite taco spices, and let everything cook while you sit back and relax.

When ready, spoon the delicious mixture into tortillas and top with Greek yogurt and a squeeze of lime.

Per Serving:

• Calories: 201
• Fats: 9.4g
• Protein: 21.0g
• Carbs: 15.5g
• Fiber: 10.7g
• Sugar: 2.6g

12. High Protein Chicken Taco Soup

Everything you love about chicken soup and tacos, combined into a power meal packed with protein and fiber. It’s a fabulous pick-me-up that delivers comfort and fuels your body.

Serve a delicious meal of tender shredded chicken, hearty black beans, and sweet corn, all cooked in a rich, spiced broth. Pair it with a side of Mexican street corn or cilantro lime rice.

Per Serving:

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

13. Baked Shrimp and Broccoli Foil Packs

Let’s tick some boxes for a guest meal when you’re low on energy:

– Looks and tastes like a restaurant-quality meal

– Takes only 10 minutes to prep and 15 minutes to cook

– Great for people on a high-protein, high-fiber meal plan

If this sounds too good to be true, you’ll be convinced when you make this dish. Impress them with fancy foil packs of juicy shrimp, crispy-tender broccoli, and a zesty garlic lemon seasoning.

Per Serving:

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

14. Taco Stuffed Sweet Potatoes

Another twist on Taco night that’s healthier, packed with protein and fiber, and super delish.

Simply roast sweet potatoes until soft, slice them open, and fill them with seasoned ground beef, onions, garlic, salsa, and a blend of chili, paprika, and cumin. It’s a fabulous combination of sweet and savory that will have everyone lining up for seconds.

Per Serving:

• Calories: 465
• Fats: 21.0g
• Protein: 29.0g
• Carbs: 42.0g
• Fiber: 10.0g
• Sugar: 11.0g

15. Mexican Chicken and Sweet Potato Skillet

Perfect for lazy days, this meal brings together bold Mexican-style spices, tender chicken, sweet potatoes, black beans, green chiles, salsa, and a splash of lime.

It’s a one-pan meal that delivers a punch of flavor with a hint of heat, while keeping things simple and healthy. Best of all, for those tracking their intake, it offers 41 grams of protein and 14 grams of fiber.

Per Serving:

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

16. Slow Cooker Protein Chili

Not every night calls for a full-on cooking session – this lazy meal keeps things easy without sacrificing flavor.

Enjoy a dish filled with 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, packed with protein and fiber.

Per Serving:

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

17. Southwest Chicken Salad

Here’s another one of my well-loved Southwest dishes – smoky, tangy, and mildly spicy.

This time, an easy-to-make salad featuring shredded chicken, black beans, corn, jalapeno, cherry tomatoes, red onion, and pumpkin seeds.

It’s a delicious feast for a lazy day, packed with protein and fiber.

Per Serving:

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

18. High Protein Southwest Chicken Casserole

I LUV Southwest flavors, but I don’t want to spend hours in the kitchen making dinner.

That’s why I created this amazing recipe that delivers smoky paprika, tangy salsa, sweet corn, black beans, a hint of chili, and melted cheddar cheese in a casserole dish that takes only 15 minutes to prep.

It’s a family fave that also offers a big boost of protein and fiber.

Per Serving:

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

19. Chili Chicken Stir Fry

Quick, spicy, delicious, and definitely not takeout. Make this high protein, healthy dish, and friends will ask which restaurant you ordered it from. This is proof that ‘lazy cooking’ still means seriously flavorful.

Tender chicken, colorful peppers, onions, parmesan cheese, and a rich, spiced tomato base come together in one pan, perfect when paired with steamed rice or quinoa.

Per Serving:

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

20. Sweet Potato Black Bean Casserole

Last up, a lazy, nutritious meal that couldn’t be easier to make.

Simply load sweet potatoes, black beans, chopped tomatoes, and bell peppers into a casserole dish. Spice it up with chili powder, paprika, garlic, cinnamon, and salsa. Top with grated cheddar cheese and let it cook until golden, gooey, and melty.

If you try only one dish from this list, this should be it!

Per Serving:

• Calories: 492
• Fats: 14.0g
• Protein: 23.0g
• Carbs: 71.0g
• Fiber: 15.0g
• Sugar: 9.0g

21. Crockpot Turkey Chili

Want a break from chicken?

Turkey makes a fabulous high-protein meal, especially when cooked with chili powder, cumin, paprika, and red pepper flakes. This dish also allows you to sneak in nutritious veggies like zucchini and bell peppers.

It brings the heat, warms you up, and each serving gives a whopping 29.4 grams of protein and 9.6 grams of fiber.

Per Serving:

• Calories: 345
• Fats: 11.2g
• Protein: 29.4g
• Carbs: 35.8g
• Fiber: 9.6g
• Sugar: 8.2g