A high fiber high protein dinner is more than just a healthy choice—it’s a smart way to fuel your body at the end of the day. Combining these two powerful nutrients in your evening meals supports better digestion, keeps you feeling full longer, balances blood sugar, and helps repair muscles while you rest. Whether you’re trying to lose weight, build strength, or manage conditions like diabetes, these dinners can make a big difference in your health journey.
High Fiber High Protein Dinner
A high fiber high protein dinner helps keep you full and supports healthy digestion. It’s perfect for boosting energy, managing weight, and maintaining muscle health.
Quinoa Chickpea Stir-Fry
This colorful quinoa chickpea stir-fry is a simple, nutrient-packed meal that delivers plenty of fiber and protein. It’s perfect for a quick weeknight dinner that fuels your body and satisfies your taste buds.
Ingredients: Cooked quinoa, canned chickpeas (rinsed), bell peppers, spinach, garlic, olive oil, soy sauce, cumin, black pepper.
How to make: Sauté garlic and bell peppers in olive oil until soft. Add chickpeas and spinach, cook until spinach wilts. Stir in cooked quinoa, cumin, soy sauce, and pepper. Heat through and serve.
Per serving: Calories 350, Protein 15g, Fiber 8g, Carbs 45g
Grilled Chicken & Lentil Salad
A hearty grilled chicken and lentil salad combining lean protein with fiber-rich lentils and fresh greens. Ideal for a balanced dinner that keeps hunger at bay.
Ingredients: Chicken breast, cooked green lentils, mixed salad greens, cherry tomatoes, cucumber, olive oil, lemon juice, salt, pepper.
How to make: Grill seasoned chicken breast until cooked. Toss lentils and veggies with olive oil and lemon juice. Slice chicken and serve on top of salad.
Per serving: Calories 420, Protein 40g, Fiber 10g, Carbs 30g
Tofu Veggie Skillet with Brown Rice
This vegan tofu skillet loaded with colorful vegetables and brown rice offers a filling and nutritious dinner with plenty of protein and fiber.
Ingredients: Firm tofu, broccoli, carrots, bell peppers, brown rice (cooked), garlic, soy sauce, olive oil.
How to make: Press and cube tofu, sauté in olive oil until golden. Add garlic and veggies, cook until tender. Mix in cooked brown rice and soy sauce, stir well. Serve warm.
Per serving: Calories 380, Protein 20g, Fiber 7g, Carbs 50g
Black Bean Sweet Potato Burrito Bowl
A flavorful bowl with roasted sweet potatoes, black beans, and quinoa, delivering a plant-based protein and fiber boost in every bite.
Ingredients: Sweet potatoes, black beans (canned, rinsed), cooked quinoa, avocado, salsa, lime juice, cumin, chili powder.
How to make: Roast diced sweet potatoes with spices until tender. In a bowl, combine quinoa, black beans, and sweet potatoes. Top with avocado and salsa. Squeeze lime juice before serving.
Per serving: Calories 450, Protein 18g, Fiber 12g, Carbs 60g
Salmon with Roasted Veggies and Farro
This dinner features omega-3 rich salmon paired with fiber-packed farro and roasted vegetables for a balanced meal rich in protein and fiber.
Ingredients: Salmon fillet, farro (cooked), zucchini, cherry tomatoes, olive oil, garlic, rosemary, salt, pepper.
How to make: Roast veggies tossed in olive oil and herbs. Pan-sear salmon until flaky. Serve salmon over cooked farro with roasted vegetables on the side.
Per serving: Calories 480, Protein 35g, Fiber 9g, Carbs 40g
Turkey and Spinach Stuffed Peppers
Lean ground turkey mixed with fiber-rich spinach and quinoa, stuffed into bell peppers for a nutritious, filling dinner option.
Ingredients: Bell peppers, ground turkey, cooked quinoa, spinach, onion, garlic, tomato sauce, olive oil, spices.
How to make: Sauté onion, garlic, and turkey until browned. Stir in spinach and quinoa, cook until spinach wilts. Stuff mixture into halved bell peppers, top with tomato sauce, bake at 375°F (190°C) for 25 minutes.
Per serving: Calories 410, Protein 38g, Fiber 7g, Carbs 28g
Tempeh Stir-Fry with Whole Grain Noodles
A quick stir-fry with protein-packed tempeh and fiber-rich whole grain noodles, perfect for a satisfying and balanced dinner.
Ingredients: Tempeh, whole grain noodles, snap peas, carrots, bell peppers, soy sauce, ginger, garlic, olive oil.
How to make: Cook noodles according to package. Sauté tempeh cubes in oil until crisp. Add garlic, ginger, and veggies, cook until tender-crisp. Toss with noodles and soy sauce, heat through.
Per serving: Calories 460, Protein 28g, Fiber 9g, Carbs 50g
Baked Cod with Lentil Quinoa Medley
This light yet filling dinner pairs lean baked cod with a hearty mix of lentils and quinoa, giving you a balanced dose of protein and fiber.
Ingredients: Cod fillet, cooked lentils, cooked quinoa, lemon, parsley, garlic, olive oil, salt, pepper.
How to make: Bake seasoned cod at 400°F (200°C) for 12-15 minutes. Mix lentils and quinoa with garlic, lemon juice, and parsley. Serve cod on a bed of lentil quinoa medley.
Per serving: Calories 400, Protein 38g, Fiber 10g, Carbs 35g
Egg and Veggie Power Bowl
A simple bowl packed with protein-rich eggs and fiber-loaded vegetables like spinach and sweet potatoes, perfect for a nutrient-dense dinner.
Ingredients: Eggs, roasted sweet potatoes, sautéed spinach, avocado, olive oil, salt, pepper.
How to make: Roast diced sweet potatoes until tender. Cook eggs as preferred (boiled or poached). Sauté spinach lightly in olive oil. Assemble all ingredients in a bowl and season.
Per serving: Calories 420, Protein 25g, Fiber 8g, Carbs 35g
Greek Yogurt Chicken Wraps with Flax Tortillas
Tender grilled chicken combined with Greek yogurt and fiber-rich flaxseed tortillas create a delicious, protein-packed dinner wrap.
Ingredients: Chicken breast, Greek yogurt, flaxseed tortillas, lettuce, cucumber, tomato, lemon juice, garlic powder, olive oil.
How to make: Grill seasoned chicken and slice thinly. Mix Greek yogurt with garlic powder and lemon juice. Spread yogurt sauce on tortillas, add chicken and veggies, then wrap and serve.
Per serving: Calories 430, Protein 42g, Fiber 6g, Carbs 30g
Conclusion
Incorporating a high fiber high protein dinner into your daily routine is a powerful way to support overall health and wellness. These meals not only promote better digestion and keep you feeling full longer but also help maintain muscle strength and balance blood sugar levels. Whether you’re aiming to lose weight, build muscle, or simply eat healthier, choosing dinners rich in both fiber and protein can make a meaningful difference in your energy and well-being. Start experimenting with these nutrient-packed recipes to enjoy delicious, satisfying dinners that fuel your body the right way.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!