Tasty Scroll : High Protien, Healthy Lunch Breakfast Recipes

High Protein Meals

Healthy & Hearty High Protein High Fiber Meals

By Jamie #High protein high fiber meals

High Protein High Fiber Meals are an excellent way to support a healthy lifestyle. These meals combine two important nutrients—protein and fiber—that play key roles in our body’s function. Protein helps build and repair muscles, while fiber aids digestion and keeps the stomach full for longer. When you eat meals rich in both protein and fiber, you can enjoy many benefits such as better digestion, improved muscle health, feeling full (satiety), and easier weight management.

High Protein High Fiber Meals

High protein, high fiber meals help build muscles and improve digestion. They keep you full longer and support a healthy weight.

High Protein High Fiber Meals

Grilled Chicken Quinoa Bowl

This colorful bowl is loaded with lean protein, fiber-rich grains, and crunchy vegetables, making it a perfect balanced lunch or dinner.


How to Make: Cook quinoa and set aside. Season chicken breasts with olive oil, salt, pepper, and grill until done. In a bowl, add quinoa, sliced grilled chicken, chopped cucumbers, cherry tomatoes, red onion, and a dollop of hummus. Drizzle with lemon juice or light vinaigrette.
Ingredients:

  • 1 grilled chicken breast

  • 1/2 cup cooked quinoa

  • 1/4 cup chopped cucumbers

  • 1/4 cup cherry tomatoes

  • 1 tbsp hummus

  • Lemon juice, olive oil, salt, pepper to taste
    Nutrition (per serving): 390 calories | 32g protein | 35g carbs | 8g fiber

Lentil and Vegetable Stir-Fry

This plant-based meal is packed with protein from lentils and loaded with fiber-rich vegetables, ideal for a light yet satisfying dinner.

Lentil and Vegetable Stir-Fry
How to Make: Cook lentils until tender. In a pan, stir-fry broccoli, bell peppers, and carrots with garlic and soy sauce. Mix in the lentils and cook for a few more minutes. Serve hot.
Ingredients:

  • 1/2 cup cooked lentils

  • 1/2 cup chopped broccoli

  • 1/4 cup bell peppers

  • 1/4 cup carrots

  • 1 tsp soy sauce

  • 1 clove garlic, minced
    Nutrition (per serving): 280 calories | 17g protein | 32g carbs | 10g fiber

Turkey and Black Bean Lettuce Wraps

These light, low-carb wraps are high in protein and fiber, great for a healthy lunch or dinner without feeling too heavy.


How to Make: In a skillet, cook ground turkey with chopped onions, black beans, and taco seasoning. Serve in crisp romaine lettuce leaves with salsa and avocado slices.
Ingredients:

  • 1/2 cup cooked ground turkey

  • 1/4 cup canned black beans (rinsed)

  • 2 large romaine lettuce leaves

  • 1 tbsp salsa

  • 1/4 avocado, sliced
    Nutrition (per serving): 310 calories | 24g protein | 16g carbs | 7g fiber

Greek Yogurt Parfait with Berries and Chia

This easy breakfast or snack is rich in protein and fiber, perfect for keeping you full for hours.

Greek Yogurt Parfait with Berries and Chia
How to Make: In a glass, layer Greek yogurt, mixed berries, a spoonful of chia seeds, and a handful of oats or granola. Let it sit for a few minutes so the chia can swell.
Ingredients:

  • 1 cup plain Greek yogurt

  • 1/4 cup mixed berries (blueberries, raspberries)

  • 1 tbsp chia seeds

  • 2 tbsp oats or high-fiber granola
    Nutrition (per serving): 330 calories | 20g protein | 28g carbs | 6g fiber

Tofu and Broccoli Stir-Fry

A plant-powered meal that delivers high protein from tofu and plenty of fiber from broccoli and other veggies.


How to Make: Sauté cubed tofu until golden. Add broccoli, snow peas, and carrots, stir-fry with soy sauce, garlic, and a splash of sesame oil. Serve with brown rice if desired.
Ingredients:

  • 1/2 block firm tofu, cubed

  • 1/2 cup broccoli florets

  • 1/4 cup snow peas

  • 1/4 cup carrots

  • 1 tsp soy sauce

  • 1 tsp sesame oil
    Nutrition (per serving): 340 calories | 22g protein | 20g carbs | 7g fiber

Egg and Avocado Whole Grain Toast

This quick breakfast provides a balanced mix of protein and healthy fats with the added benefit of whole grain fiber.

Egg and Avocado Whole Grain Toast
How to Make: Toast a slice of whole grain bread. Mash avocado on top, then add a boiled or poached egg. Sprinkle with pepper and chili flakes.
Ingredients:

  • 1 slice whole grain bread

  • 1/4 avocado, mashed

  • 1 boiled or poached egg

  • Salt, pepper, chili flakes to taste
    Nutrition (per serving): 280 calories | 13g protein | 20g carbs | 6g fiber

Chickpea Spinach Curry

This simple curry is rich in plant-based protein and loaded with fiber from chickpeas and leafy greens.


How to Make: Sauté onions, garlic, and tomatoes. Add canned chickpeas, spinach, curry powder, and simmer until thickened. Serve as is or with a side of brown rice.
Ingredients:

  • 1/2 cup canned chickpeas

  • 1 cup fresh spinach

  • 1/4 cup chopped tomatoes

  • 1/4 onion, chopped

  • 1 tsp curry powder
    Nutrition (per serving): 300 calories | 15g protein | 30g carbs | 8g fiber

Tuna and White Bean Salad

This refreshing salad is both satisfying and full of protein and fiber, making it great for a light lunch.

Tuna and White Bean Salad
How to Make: Mix canned tuna with white beans, diced celery, red onion, olive oil, and lemon juice. Serve chilled or over a bed of greens.
Ingredients:

  • 1/2 can tuna in water

  • 1/2 cup canned white beans

  • 1/4 celery stalk, diced

  • 1 tbsp red onion

  • 1 tsp olive oil, lemon juice
    Nutrition (per serving): 310 calories | 27g protein | 22g carbs | 6g fiber

Cottage Cheese Bowl with Seeds and Fruit

A protein-rich snack or light meal, this bowl combines creamy cottage cheese with fiber-packed fruits and seeds.


How to Make: Add sliced fruits like apples or berries to a bowl of cottage cheese. Sprinkle with flaxseeds and pumpkin seeds.
Ingredients:

  • 1/2 cup low-fat cottage cheese

  • 1/4 apple, sliced or 1/4 cup berries

  • 1 tsp flaxseeds

  • 1 tsp pumpkin seeds
    Nutrition (per serving): 240 calories | 20g protein | 14g carbs | 5g fiber

Baked Salmon with Lentil Salad

This hearty dish brings together omega-3-rich salmon with fiber-dense lentils and veggies for a filling dinner.

Baked Salmon with Lentil Salad
How to Make: Bake salmon with olive oil, lemon, and herbs. Cook lentils and mix with chopped tomatoes, cucumbers, parsley, and a light vinaigrette. Serve salmon on top.
Ingredients:

  • 1 salmon fillet (100g)

  • 1/2 cup cooked lentils

  • 1/4 cup cherry tomatoes

  • 1/4 cup cucumbers

  • 1 tsp olive oil, lemon juice, herbs
    Nutrition (per serving): 430 calories | 35g protein | 25g carbs | 9g fiber

Conclusion

High protein, high fiber meals are a smart choice for anyone looking to stay full longer, maintain energy, and support overall health. By combining these two nutrients, you can improve digestion, build and repair muscles, and manage your weight more effectively. Whether you prefer plant-based or meat options, adding more protein and fiber to your meals is an easy way to make your diet more balanced and satisfying.