21 Excessive Protein and Fiber Meals for Wholesome Dinners

Maintaining a healthy diet doesn’t need to be sophisticated. On this publish, I discover 21 scrumptious meals which are excessive in protein and fiber. These dishes are good for dinner and can provide help to really feel fuller for longer. They’re additionally excessive in vitamins, while being straightforward to arrange.

1. Quinoa and Black Bean Salad

This quinoa and black bean salad is excessive in protein from the quinoa and black beans, and excessive in fiber from the beans, greens, and quinoa. It helps muscle well being and aids digestion.

Elements

• 1 cup quinoa
• 1 can black beans, drained and rinsed
• 1 crimson bell pepper, diced
• 1 small crimson onion, diced
• 1 cup corn kernels
• 1 avocado, diced
• 1/4 cup cilantro, chopped
• Juice of two limes
• 2 tablespoons olive oil
• Salt and pepper to style

Directions

1. Prepare dinner quinoa in line with bundle directions.
2. In a big bowl, mix quinoa, black beans, bell pepper, onion, corn, and avocado.
3. In a small bowl, combine lime juice, olive oil, salt, and pepper.
4. Pour the dressing over the salad and toss to mix.
5. Garnish with cilantro earlier than serving.

2. Hen and Broccoli Stir-Fry

This rooster and broccoli stir-fry is excessive in protein from the rooster and fiber from the broccoli and bell pepper. It helps preserve muscle mass and helps coronary heart well being.

Elements

• 1 lb rooster breast, sliced
• 2 cups broccoli florets
• 1 crimson bell pepper, sliced
• 1 onion, sliced
• 3 cloves garlic, minced
• 1/4 cup soy sauce
• 2 tablespoons honey
• 1 tablespoon olive oil
• Salt and pepper to style

Directions

1. Warmth olive oil in a pan over medium warmth.
2. Add rooster and cook dinner till browned, and cooked via.
3. Add garlic, onion, bell pepper, and broccoli. Prepare dinner for five minutes.
4. Combine soy sauce and honey in a bowl.
5. Pour sauce into the pan and stir nicely.
6. Prepare dinner for an additional 5 minutes or till greens are tender.

3. Lentil Soup

This lentil soup is excessive in protein from the lentils and fiber from the greens. It helps a wholesome immune system and supplies sustained power.

Elements

• 1 cup lentils, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to style

Directions

1. In a big pot, warmth oil over medium warmth.
2. Add onion, carrots, and celery. Prepare dinner till softened.
3. Add garlic, cumin, and paprika. Prepare dinner for 1 minute.
4. Add lentils, tomatoes, and broth.
5. Carry to a boil, then simmer for half-hour.
6. Season with salt and pepper.

4. Chickpea and Spinach Curry

This chickpea and spinach curry is excessive in protein from the chickpeas and fiber from the spinach. It helps wholesome digestion and supplies anti-inflammatory advantages.

Elements

• 1 can chickpeas, drained and rinsed
• 2 cups spinach leaves
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can coconut milk
• 1 tablespoon curry powder
• 1 tablespoon olive oil
• Salt and pepper to style

Directions

1. Warmth olive oil in a pan over medium warmth.
2. Add onion and garlic. Prepare dinner till softened.
3. Add curry powder and cook dinner for 1 minute.
4. Add chickpeas and coconut milk.
5. Carry to a simmer and cook dinner for 10 minutes.
6. Stir in spinach and cook dinner till wilted.
7. Season with salt and pepper.

5. Turkey and Quinoa Stuffed Peppers

These turkey and quinoa stuffed peppers are excessive in protein from the turkey and quinoa, and fiber from the bell peppers. They promote muscle restoration and supply important vitamins for general well being.

Elements

• 4 bell peppers, tops eliminated and seeds cleaned
• 1 lb floor turkey
• 1 cup cooked quinoa
• 1 can diced tomatoes
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to style

Directions

1. Preheat oven to 375°F (190°C).
2. In a pan, cook dinner turkey till browned.
3. Add onion, garlic, cumin, and paprika. Prepare dinner for five minutes.
4. Stir in quinoa and tomatoes. Prepare dinner for five extra minutes.
5. Stuff peppers with the combination.
6. Place stuffed peppers in a baking dish and canopy with foil.
7. Bake for half-hour or till peppers are tender.

6. Salmon and Asparagus Foil Packets

These salmon and asparagus foil packets are excessive in protein from the salmon and fiber from the asparagus. They help coronary heart well being and supply omega-3 fatty acids for mind perform.

Elements

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 lemons, sliced
• 2 tablespoons olive oil
• Salt and pepper to style

Directions

1. Preheat oven to 400°F (200°C).
2. Place every salmon fillet on a bit of foil.
3. Organize asparagus across the salmon.
4. Drizzle olive oil over the salmon and asparagus.
5. Prime with lemon slices.
6. Season with salt and pepper.
7. Fold the foil into packets.
8. Bake for 20 minutes or till salmon is cooked via.

7. Black Bean and Candy Potato Tacos

These black bean and candy potato tacos are excessive in protein from the black beans and fiber from the candy potatoes. They help secure blood sugar ranges and supply important nutritional vitamins and minerals.

Elements

• 1 can black beans, drained and rinsed
• 2 candy potatoes, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 tablespoon olive oil
• Salt and pepper to style
• Corn tortillas
• Toppings: avocado, salsa, cilantro

Directions

1. Preheat oven to 400°F (200°C).
2. Toss candy potatoes with olive oil, cumin, and chili powder. Unfold on a baking sheet.
3. Roast for 25 minutes or till tender.
4. In a pan, cook dinner onion and garlic till softened.
5. Add black beans and cook dinner till heated via.
6. Heat tortillas and fill with candy potatoes and black beans.
7. Add desired toppings.

8. Edamame and Quinoa Salad

This edamame and quinoa salad is excessive in protein from the edamame and quinoa, and fiber from the greens. It aids muscle restoration and supplies antioxidants for general wellness.

Elements

• 1 cup quinoa
• 1 cup shelled edamame
• 1 crimson bell pepper, diced
• 1 cucumber, diced
• 1/4 cup chopped contemporary mint
• Juice of two lemons
• 2 tablespoons olive oil
• Salt and pepper to style

Directions

1. Prepare dinner quinoa in line with bundle directions.
2. In a big bowl, mix quinoa, edamame, bell pepper, cucumber, and mint.
3. In a small bowl, combine lemon juice, olive oil, salt, and pepper.
4. Pour dressing over the salad and toss to mix.

9. Beef and Lentil Stew

This beef and lentil stew is excessive in protein from the meat and lentils, and fiber from the greens. It helps muscle development and supplies important vitamins for a balanced eating regimen.

Elements

• 1 lb beef stew meat
• 1 cup lentils, rinsed
• 2 carrots, chopped
• 2 potatoes, diced
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups beef broth
• 1 teaspoon thyme
• 1 teaspoon rosemary
• Salt and pepper to style

Directions

1. In a big pot, brown beef over medium warmth.
2. Add onion and garlic. Prepare dinner till softened.
3. Add carrots, potatoes, lentils, thyme, and rosemary.
4. Pour in beef broth and produce to a boil.
5. Cut back warmth and simmer for 45 minutes or till lentils are tender.
6. Season with salt and pepper.

10. Greek Hen Salad

This Greek rooster salad is excessive in protein from the rooster and fiber from the greens. It helps muscle upkeep and supplies wholesome fat for coronary heart well being.

Elements

• 2 cups cooked rooster breast, shredded
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup crimson onion, sliced
• 1/2 cup Kalamata olives, pitted
• 1/4 cup feta cheese, crumbled
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to style

Directions

1. In a big bowl, mix rooster, cucumber, tomatoes, onion, olives, and feta.
2. In a small bowl, combine lemon juice, olive oil, salt, and pepper.
3. Pour dressing over the salad and toss to mix.

11. Tofu and Vegetable Stir-Fry

This tofu and vegetable stir-fry is excessive in protein from the tofu and fiber from the broccoli and bell pepper. It helps plant-based vitamin and supplies important nutritional vitamins for general well being.

Elements

• 1 lb agency tofu, cubed
• 2 cups broccoli florets
• 1 crimson bell pepper, sliced
• 1 onion, sliced
• 3 cloves garlic, minced
• 1/4 cup soy sauce
• 2 tablespoons honey
• 1 tablespoon olive oil
• Salt and pepper to style

Directions

1. Warmth olive oil in a pan over medium warmth.
2. Add tofu and cook dinner till browned on all sides.
3. Take away tofu from the pan and put aside.
4. Add garlic, onion, bell pepper, and broccoli. Prepare dinner for five minutes.
5. Combine soy sauce and honey in a bowl.
6. Pour sauce into the pan and stir nicely.
7. Return tofu to the pan and cook dinner for an additional 5 minutes.

12. Tuna and White Bean Salad

This tuna and white bean salad is excessive in protein from the tuna and beans, and fiber from the beans and greens. It helps coronary heart well being and supplies omega-3 fatty acids for mind perform.

Elements

• 1 can tuna, drained
• 1 can white beans, drained and rinsed
• 1/2 crimson onion, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup contemporary parsley, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to style

Directions

1. In a big bowl, mix tuna, white beans, onion, tomatoes, and parsley.
2. In a small bowl, combine lemon juice, olive oil, salt, and pepper.
3. Pour dressing over the salad and toss to mix.

13. Egg and Veggie Burrito

This egg and veggie burrito is excessive in protein from the eggs and black beans, and fiber from the spinach and complete wheat tortillas. It promotes muscle restoration and supplies sustained power for the day.

Elements

• 4 eggs
• 1/2 cup black beans
• 1/2 cup spinach
• 1/4 cup diced bell pepper
• 1/4 cup diced onion
• 1/4 cup salsa
• 2 complete wheat tortillas
• Salt and pepper to style

Directions

1. In a pan, cook dinner onion and bell pepper till softened.
2. Add spinach and black beans. Prepare dinner till spinach is wilted.
3. In a bowl, whisk eggs and pour into the pan.
4. Prepare dinner till eggs are scrambled and cooked via.
5. Season with salt and pepper.
6. Divide egg combination between tortillas and high with salsa.
7. Roll up and serve.

14. Baked Cod with Chickpeas

This baked cod with chickpeas is excessive in protein from the cod and chickpeas, and fiber from the chickpeas. It helps coronary heart well being and supplies important vitamins for general well-being.

Elements

• 4 cod fillets
• 1 can chickpeas, drained and rinsed
• 1 lemon, sliced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon paprika
• Salt and pepper to style

Directions

1. Preheat oven to 375°F (190°C).
2. Place cod fillets on a baking sheet.
3. Scatter chickpeas across the fish.
4. Drizzle olive oil over fish and chickpeas.
5. Prime with lemon slices and garlic.
6. Season with paprika, salt, and pepper.
7. Bake for 20 minutes or till fish is cooked via.

15. Hen and Lentil Salad

This rooster and lentil salad is excessive in protein from the rooster and lentils, and fiber from the greens. It aids muscle restoration and helps digestive well being.

Elements

• 2 cups cooked rooster breast, shredded
• 1 cup cooked lentils
• 1 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crimson onion, diced
• 1/4 cup contemporary parsley, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to style

Directions

1. In a big bowl, mix rooster, lentils, cucumber, tomatoes, onion, and parsley.
2. In a small bowl, combine lemon juice, olive oil, salt, and pepper.
3. Pour dressing over the salad and toss to mix.

16. Turkey and Black Bean Chili

This turkey and black bean chili is excessive in protein from the turkey and black beans, and fiber from the beans and tomatoes. It helps muscle development and supplies antioxidants for a wholesome immune system.

Elements

• 1 lb floor turkey
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to style

Directions

1. In a pot, cook dinner turkey till browned.
2. Add onion and garlic. Prepare dinner till softened.
3. Add chili powder, cumin, and paprika. Prepare dinner for 1 minute.
4. Stir in black beans and tomatoes.
5. Carry to a boil, then simmer for 20 minutes.
6. Season with salt and pepper.

17. Quinoa and Kale Stuffed Mushrooms

These quinoa and kale stuffed mushrooms are excessive in protein from the quinoa and fiber from the kale and mushrooms. They help wholesome digestion and supply important vitamins for general wellness.

Elements

• 12 giant mushrooms, stems eliminated
• 1 cup cooked quinoa
• 2 cups kale, chopped
• 1/4 cup Parmesan cheese, grated
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to style

Directions

1. Preheat oven to 375°F (190°C).
2. In a pan, warmth olive oil and cook dinner onion and garlic till softened.
3. Add kale and cook dinner till wilted.
4. Stir in quinoa and Parmesan cheese.
5. Season with salt and pepper.
6. Stuff mushrooms with the combination.
7. Place stuffed mushrooms on a baking sheet and bake for 20 minutes.

18. Beef and Broccoli Stir-Fry

This beef and broccoli stir-fry is excessive in protein from the meat and fiber from the broccoli. It helps muscle upkeep and supplies important nutritional vitamins and minerals for general well being.

Elements

• 1 lb beef sirloin, sliced
• 2 cups broccoli florets
• 1 onion, sliced
• 3 cloves garlic, minced
• 1/4 cup soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon olive oil
• Salt and pepper to style

Directions

1. Warmth olive oil in a pan over medium warmth.
2. Add beef and cook dinner till browned.
3. Take away beef from the pan and put aside.
4. Add garlic, onion, and broccoli. Prepare dinner for five minutes.
5. Combine soy sauce and oyster sauce in a bowl.
6. Pour sauce into the pan and stir nicely.
7. Return beef to the pan and cook dinner for an additional 5 minutes.

19. Spinach and Feta Stuffed Hen Breast

This spinach and feta stuffed rooster breast is excessive in protein from the rooster and feta, and fiber from the spinach. It helps muscle restoration and supplies important vitamins for bone well being.

Elements

• 4 rooster breasts
• 2 cups spinach leaves
• 1/2 cup feta cheese, crumbled
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to style

Directions

1. Preheat oven to 375°F (190°C).
2. In a pan, warmth olive oil and cook dinner garlic till aromatic.
3. Add spinach and cook dinner till wilted.
4. Stir in feta cheese.
5. Lower a pocket in every rooster breast and stuff with the spinach combination.
6. Season with salt and pepper.
7. Place stuffed rooster breasts in a baking dish and bake for 25 minutes or till cooked via.

20. Lentil and Vegetable Soup

This lentil and vegetable soup is excessive in protein from the lentils and fiber from the greens. It helps digestive well being and supplies important vitamins for immune perform.

Elements

• 1 cup lentils, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to style

Directions

1. In a big pot, warmth oil over medium warmth.
2. Add onion, carrots, and celery. Prepare dinner till softened.
3. Add garlic, cumin, and paprika. Prepare dinner for 1 minute.
4. Add lentils, tomatoes, and broth.
5. Carry to a boil, then simmer for half-hour.
6. Season with salt and pepper.

21. Quinoa and Black Bean Stuffed Avocados

These quinoa and black bean stuffed avocados are excessive in protein from the quinoa and black beans, and fiber from the avocados and greens. They promote coronary heart well being and supply wholesome fat for sustained power.

Elements

• 2 avocados, halved and pitted
• 1 cup cooked quinoa
• 1 can black beans, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crimson onion, diced
• 1/4 cup cilantro, chopped
• Juice of 1 lime
• Salt and pepper to style

Directions

1. In a bowl, mix quinoa, black beans, tomatoes, onion, and cilantro.
2. Combine in lime juice, salt, and pepper.
3. Spoon the combination into avocado halves.
4. Serve instantly.