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13 High Protein Fiber Rich Dinners

BySarah

Dinner is an essential meal of the day, and it’s crucial to make it nutritious and balanced. A high protein dinner can help with muscle repair and growth, while fiber-rich foods can aid digestion and keep you full.

Here are 13 delicious and healthy dinner recipes that are packed with protein and fiber, perfect for a week’s worth of meals. From soups to stir-fries, these recipes are easy to make and can be customized to suit your taste preferences.

Lentil Chicken Soup Approx. 420 calories | 35g protein

Lentil Chicken Soup Save

Lentil chicken soup is a comforting and healthy dinner option that’s perfect for a chilly evening. This soup is packed with protein, fiber, and vitamins, making it an excellent choice for a weeknight dinner. It’s also low in calories and can be made in under an hour.

Ingredients

  • 1 cup dried lentils
  • 1 pound boneless chicken breast
  • 4 cups chicken broth
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 can diced tomatoes
  • Salt and pepper, to taste

Instructions

  1. Saute the onion, garlic, carrot, and celery in a pot until tender.
  2. Add the lentils, chicken broth, chicken breast, and diced tomatoes to the pot.
  3. Bring the mixture to a boil, then reduce the heat and let it simmer for 30 minutes.
  4. Season with salt and pepper to taste, then serve hot.

Black Bean Turkey Chili Approx. 450 calories | 40g protein

Black Bean Turkey Chili Save

Black bean turkey chili is a hearty and flavorful dinner option that’s rich in protein and fiber. This recipe is perfect for a casual dinner party or a weeknight meal. It’s also low in calories and can be made in under an hour.

Ingredients

  • 1 pound ground turkey
  • 1 can black beans, drained and rinsed
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 can diced tomatoes
  • 1 tablespoon chili powder
  • Salt and pepper, to taste

Instructions

  1. Cook the ground turkey in a pot until browned, breaking it up into small pieces.
  2. Add the onion, garlic, and red bell pepper to the pot and cook until tender.
  3. Add the black beans, diced tomatoes, and chili powder to the pot.
  4. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
  5. Season with salt and pepper to taste, then serve hot.

Quinoa Chicken Bowl Approx. 400 calories | 30g protein

Quinoa Chicken Bowl Save

 

Quinoa chicken bowl is a healthy and delicious dinner option that’s packed with protein and fiber. This recipe is perfect for a quick weeknight meal or a meal prep idea. It’s also gluten-free and can be made in under 30 minutes.

Ingredients

  • 1 cup cooked quinoa
  • 1 pound boneless chicken breast
  • 1 cup mixed vegetables (such as broccoli, carrots, and bell peppers)
  • 2 tablespoons olive oil
  • Salt and pepper, to taste

Instructions

  1. Cook the quinoa according to package instructions.
  2. Grill or cook the chicken breast until cooked through.
  3. Saute the mixed vegetables in a pan with olive oil until tender.
  4. Assemble the quinoa, chicken, and vegetables in a bowl and serve hot.

Chickpea Chicken Curry Approx. 420 calories | 35g protein

Chickpea Chicken Curry Save

Chickpea chicken curry is a flavorful and healthy dinner option that’s rich in protein and fiber. This recipe is perfect for a special occasion or a weeknight meal. It’s also low in calories and can be made in under an hour.

Ingredients

  • 1 pound boneless chicken breast
  • 1 can chickpeas, drained and rinsed
  • 2 cups mixed vegetables (such as bell peppers, onions, and tomatoes)
  • 2 tablespoons curry powder
  • 1 can coconut milk
  • Salt and pepper, to taste

Instructions

  1. Cook the chicken breast until cooked through.
  2. Saute the mixed vegetables in a pan with curry powder until tender.
  3. Add the chickpeas, coconut milk, and chicken to the pan.
  4. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
  5. Season with salt and pepper to taste, then serve hot.

Beef & Broccoli Brown Rice Bowl Approx. 500 calories | 40g protein

Beef Broccoli Brown Rice Bowl Save

Beef and broccoli brown rice bowl is a hearty and healthy dinner option that’s packed with protein and fiber. This recipe is perfect for a special occasion or a weeknight meal. It’s also low in calories and can be made in under an hour.

Ingredients

  • 1 pound beef strips
  • 2 cups broccoli florets
  • 1 cup cooked brown rice
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Instructions

  1. Cook the beef strips in a pan until browned.
  2. Saute the broccoli florets in a pan with olive oil until tender.
  3. Cook the brown rice according to package instructions.
  4. Assemble the beef, broccoli, and brown rice in a bowl and serve hot.

Ground Turkey Stuffed Peppers Approx. 450 calories | 35g protein

Ground Turkey Stuffed Peppers Save

Ground turkey stuffed peppers is a healthy and delicious dinner option that’s packed with protein and fiber. This recipe is perfect for a weeknight meal or a meal prep idea. It’s also low in calories and can be made in under an hour.

Ingredients

  • 4 bell peppers, any color
  • 1 pound ground turkey
  • 1 cup cooked rice
  • 1 cup black beans, drained and rinsed
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Instructions

  1. Preheat the oven to 375°F.
  2. Cut the tops off the bell peppers and remove the seeds and membranes.
  3. Cook the ground turkey in a pan until browned, breaking it up into small pieces.
  4. Add the cooked rice, black beans, onion, and garlic to the pan and stir to combine.
  5. Stuff each bell pepper with the turkey mixture and bake for 25 minutes.

Salmon with Roasted Brussels Approx. 400 calories | 35g protein

Salmon with Roasted Brussels Sprouts Save

 

Salmon with roasted Brussels sprouts is a healthy and delicious dinner option that’s packed with protein and fiber. This recipe is perfect for a special occasion or a weeknight meal. It’s also low in calories and can be made in under 30 minutes.

Ingredients

  • 4 salmon fillets
  • 1 pound Brussels sprouts, trimmed
  • 2 tablespoons olive oil
  • Salt and pepper, to taste

Instructions

  1. Preheat the oven to 400°F.
  2. Season the salmon fillets with salt and pepper.
  3. Roast the Brussels sprouts in the oven with olive oil until tender.
  4. Bake the salmon fillets in the oven for 12-15 minutes or until cooked through.
  5. Serve the salmon with roasted Brussels sprouts and enjoy.

Chicken Sweet Potato Skillet Approx. 400 calories | 35g protein

Chicken Sweet Potato Skillet Save

Chicken sweet potato skillet is a healthy and delicious dinner option that’s packed with protein and fiber. This recipe is perfect for a weeknight meal or a meal prep idea. It’s also low in calories and can be made in under 30 minutes.

Ingredients

  • 1 pound boneless chicken breast
  • 2 medium sweet potatoes, peeled and diced
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Instructions

  1. Cook the chicken breast in a pan until cooked through.
  2. Saute the sweet potatoes, onion, and garlic in a pan with olive oil until tender.
  3. Add the chicken to the pan and stir to combine.
  4. Season with salt and pepper to taste, then serve hot.

Turkey Taco Salad Approx. 400 calories | 30g protein

Turkey Taco Salad Save

Turkey taco salad is a healthy and delicious dinner option that’s packed with protein and fiber. This recipe is perfect for a weeknight meal or a meal prep idea. It’s also low in calories and can be made in under 30 minutes.

Ingredients

  • 1 pound ground turkey
  • 1 cup mixed greens
  • 1 cup cherry tomatoes, halved
  • 1/2 cup black beans, drained and rinsed
  • 1/4 cup diced onion
  • 1/4 cup diced bell pepper
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • Salt and pepper, to taste

Instructions

  1. Cook the ground turkey in a pan until browned, breaking it up into small pieces.
  2. Assemble the mixed greens, cherry tomatoes, black beans, onion, and bell pepper in a bowl.
  3. Add the cooked turkey to the bowl and stir to combine.
  4. Dress the salad with olive oil and lime juice, then season with salt and pepper to taste.

Edamame Chicken Stir Fry Approx. 400 calories | 35g protein

Edamame Chicken Stir Fry Save

Edamame chicken stir fry is a healthy and delicious dinner option that’s packed with protein and fiber. This recipe is perfect for a weeknight meal or a meal prep idea. It’s also low in calories and can be made in under 20 minutes.

Ingredients

  • 1 pound boneless chicken breast
  • 1 cup edamame, shelled and cooked
  • 1 cup mixed vegetables (such as broccoli, carrots, and bell peppers)
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Instructions

  1. Cook the chicken breast in a pan until cooked through.
  2. Saute the mixed vegetables in a pan with olive oil until tender.
  3. Add the edamame and cooked chicken to the pan and stir to combine.
  4. Season with soy sauce and salt and pepper to taste, then serve hot.

White Bean Chicken Soup Approx. 450 calories | 40g protein

White Bean Chicken Soup Save

White bean chicken soup is a comforting and healthy dinner option that’s packed with protein and fiber. This recipe is perfect for a weeknight meal or a meal prep idea. It’s also low in calories and can be made in under an hour.

Ingredients

  • 1 pound boneless chicken breast
  • 1 can cannellini beans, drained and rinsed
  • 4 cups chicken broth
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • Salt and pepper, to taste

Instructions

  1. Cook the chicken breast in a pan until cooked through.
  2. Saute the onion, garlic, carrot, and celery in a pot until tender.
  3. Add the cannellini beans, chicken broth, and cooked chicken to the pot.
  4. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
  5. Season with salt and pepper to taste, then serve hot.

High Protein Veggie Chili Approx. 500 calories | 45g protein

High Protein Veggie Chili Save

High protein veggie chili is a hearty and healthy dinner option that’s packed with protein and fiber. This recipe is perfect for a weeknight meal or a meal prep idea. It’s also low in calories and can be made in under an hour.

Ingredients

  • 1 cup cooked black beans
  • 1 cup cooked kidney beans
  • 1 cup mixed vegetables (such as bell peppers, onions, and tomatoes)
  • 2 tablespoons chili powder
  • 1 can diced tomatoes
  • 1 cup vegetable broth
  • Salt and pepper, to taste

Instructions

  1. Saute the mixed vegetables in a pan with chili powder until tender.
  2. Add the black beans, kidney beans, diced tomatoes, and vegetable broth to the pan.
  3. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
  4. Season with salt and pepper to taste, then serve hot.

Tofu Quinoa Stir Fry Approx. 400 calories | 30g protein

Tofu Quinoa Stir Fry Save

Tofu quinoa stir fry is a healthy and delicious dinner option that’s packed with protein and fiber. This recipe is perfect for a weeknight meal or a meal prep idea. It’s also low in calories and can be made in under 20 minutes.

Ingredients

  • 1 block firm tofu, drained and cut into small pieces
  • 1 cup cooked quinoa
  • 1 cup mixed vegetables (such as broccoli, carrots, and bell peppers)
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Instructions

  1. Cook the tofu in a pan until golden brown.
  2. Saute the mixed vegetables in a pan with olive oil until tender.
  3. Add the cooked quinoa and tofu to the pan and stir to combine.
  4. Season with soy sauce and salt and pepper to taste, then serve hot.

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