A High Protein High Fiber Lunch is a great option for anyone who wants to stay full, energized, and healthy throughout the day. Such lunches incorporate two super nutrients—protein and fiber—into the mix, and they work in harmony to take care of your body in a variety of ways. Protein repairs and builds muscles, while fiber aids digestion and maintains your stomach healthy.
High Protein High Fiber Lunch
A High Protein High Fiber Lunch helps keep you full, energized, and supports good digestion. It’s a smart choice for anyone wanting steady energy and better health.
Grilled Chicken Quinoa Power Bowl
This protein-packed bowl is a lunchtime favorite that balances lean meat, grains, and veggies in one satisfying dish. It’s colorful, flavorful, and meal-prep friendly.
How to make: Cook quinoa and let it cool. Grill seasoned chicken breast until fully cooked. In a bowl, layer quinoa, grilled chicken slices, black beans, cherry tomatoes, corn, avocado, and a handful of spinach. Drizzle with lemon vinaigrette or a light Greek yogurt dressing.
Ingredients: Grilled chicken breast (100g), cooked quinoa (¾ cup), black beans (¼ cup), avocado (¼), cherry tomatoes, corn, spinach
Per serving: 450 calories, 34g protein, 38g carbs, 10g fiber
Lentil & Roasted Veggie Bowl
A warm, comforting vegetarian bowl that delivers both protein and fiber thanks to hearty lentils and roasted vegetables.
How to make: Roast chopped zucchini, carrots, and bell peppers with olive oil, salt, and pepper. Meanwhile, cook green lentils until tender. Mix everything with a touch of cumin and lemon juice for extra flavor.
Ingredients: Cooked green lentils (1 cup), assorted roasted vegetables (1 cup), olive oil (1 tsp), lemon juice, spices
Per serving: 410 calories, 25g protein, 40g carbs, 14g fiber
Turkey and Hummus Whole Grain Wrap
This wrap is perfect for busy days—quick to assemble, easy to carry, and full of flavor and nutrients.
How to make: Take a whole grain tortilla and spread hummus generously. Layer with turkey slices, baby spinach, shredded carrots, and thinly sliced cucumbers. Roll it up tightly and enjoy with a side of fruit or veggies.
Ingredients: Whole wheat wrap, turkey breast (3–4 slices), hummus (2 tbsp), spinach, carrots, cucumber
Per serving: 370 calories, 28g protein, 32g carbs, 8g fiber
Black Bean & Sweet Potato Burrito Bowl
A delicious plant-based lunch option that hits the perfect balance of fiber and plant protein with a spicy, smoky twist.
How to make: Roast diced sweet potatoes with olive oil, paprika, and cumin. Heat black beans with garlic and onion. Serve both over brown rice or quinoa with shredded lettuce and salsa.
Ingredients: Black beans (½ cup), roasted sweet potato (½ cup), brown rice (½ cup), lettuce, salsa
Per serving: 430 calories, 19g protein, 47g carbs, 11g fiber
Tempeh & Brown Rice Buddha Bowl
Tempeh is a high-protein, fermented soy product that pairs perfectly with nutty brown rice and crunchy raw veggies.
How to make: Pan-fry sliced tempeh with a bit of soy sauce and garlic. Serve over brown rice with shredded carrots, edamame, cucumber, and a tahini drizzle.
Ingredients: Tempeh (100g), brown rice (½ cup), carrots, cucumber, edamame, tahini
Per serving: 420 calories, 30g protein, 36g carbs, 11g fiber
Tuna & White Bean Salad
A no-cook, Mediterranean-style salad that’s light yet filling, thanks to a combo of tuna and white beans.
How to make: Mix canned tuna in water with canned white beans, diced red onion, parsley, lemon juice, and a touch of olive oil. Serve over leafy greens or in a whole grain pita.
Ingredients: Tuna (1 can), white beans (½ cup), olive oil (1 tsp), lemon juice, red onion, parsley
Per serving: 390 calories, 35g protein, 22g carbs, 9g fiber
Tofu and Broccoli Stir-Fry
A satisfying vegan stir-fry that’s packed with protein and greens. Tofu and broccoli make a classic combo that’s great with brown rice.
How to make: Sauté cubed tofu until golden. Add broccoli florets, garlic, and soy sauce. Stir-fry until tender-crisp. Serve with brown rice or farro.
Ingredients: Firm tofu (100g), broccoli (1 cup), garlic, soy sauce, sesame oil, brown rice
Per serving: 400 calories, 24g protein, 36g carbs, 10g fiber
Hummus & Sprouted Lentil Veggie Wrap
Sprouted lentils add a fresh crunch and a ton of nutrition to this easy-to-make wrap.
How to make: Spread hummus on a whole wheat tortilla, add sprouted lentils, shredded cabbage, grated carrots, and avocado slices. Wrap it up and slice in half.
Ingredients: Whole wheat wrap, hummus (2 tbsp), sprouted lentils (¼ cup), veggies, avocado
Per serving: 390 calories, 20g protein, 34g carbs, 9g fiber
Egg & Chickpea Grain Bowl
A protein powerhouse featuring hard-boiled eggs and chickpeas over hearty grains for a nutrient-dense mid-day meal.
How to make: Combine cooked farro or quinoa with chickpeas, chopped boiled eggs, arugula, and roasted red peppers. Toss with lemon vinaigrette.
Ingredients: Chickpeas (½ cup), farro (½ cup), 1 boiled egg, arugula, red pepper, dressing
Per serving: 440 calories, 27g protein, 35g carbs, 10g fiber
Cottage Cheese & Veggie Pita Pocket
A cool and crunchy lunch idea that’s creamy, fresh, and incredibly nutritious.
How to make: Mix low-fat cottage cheese with diced cucumbers, cherry tomatoes, and chopped spinach. Season with salt, pepper, and oregano. Stuff it into a whole grain pita pocket and enjoy.
Ingredients: Low-fat cottage cheese (½ cup), whole grain pita, cucumber, tomato, spinach
Per serving: 360 calories, 30g protein, 28g carbs, 7g fiber
Conclusion
Choosing a High Protein High Fiber Lunch is a smart way to fuel your body, curb mid-day cravings, and support overall health. These meals keep you full longer, stabilize your energy levels, and aid digestion—all without sacrificing flavor or variety. Whether you’re meal prepping for the week or looking for quick options on busy days, adding more protein and fiber to your lunch can make a noticeable difference in how you feel and function throughout the day.
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!