Skip to Content

21 High Protein High Fiber Meal Prep Ideas

For most of us, the idea of consistently choosing the healthiest meal is great in theory, but more difficult in practice. After all, we know what it’s like to be so busy that we don’t even have time to cook.

Whether it’s a busy mid-week, a rushed morning, or a 15-minute lunch, it’s so tempting to choose the easy takeout option. But that quickly undermines a healthy diet.

Luckily, there’s another approach: meal prepping. Looking to enjoy more high-fiber, high-protein meals as part of your diet? Then you’re in the right place.

Let’s speed through twenty-one high-fiber, high-protein meals you can add to your prep routine.

High Fiber High Protein Meal Prep Ideas

1. Salmon Bowl

Salmon Bowl


First thing’s first: the hallowed salmon bowl. I rely on this delicious meal prep recipe all the time to make my week easier. Not only is it super healthy, but it just so happens to be addictive!

The bed of vegetables is a perfect counterpoint for the oily, flaky salmon. Top it all off with a drizzle of creamy dressing, and you’ve got an addictive meal you’ll never get tired of.

Per Serving:

• Calories: 906

• Fats: 41g

• Protein: 32g

• Carbs: 105g

• Fiber: 13g

• Sugar: 13g

2. Red Kidney Bean Burger Bowls

Red Kidney Bean Burger Bowls


If you’ve never tried a vegetarian burger, let me tell you, you’re missing out. Vegetarian burgers are lighter than their meat counterparts, making them better as a midday meal.

This bowl version is super easy to meal prep, and comes packed with a ton of protein. Best of all, you can make it your own with an array of unique toppings.

Per Serving:

• Calories: 646

• Fats: 25g

• Protein: 28g

• Carbs: 86g

• Fiber: 34g

• Sugar: 20g

3. Chicken and Sweet Potato Meal Prep

Chicken and Sweet Potato Meal Prep


Chicken and sweet potato: is there a better combination out there? This is another one of my recipes, and this time, I wanted to honor a delicious root vegetable.

In my opinion, the humble sweet potato doesn’t get enough love. It’s earthy, rich, and packed with enough carbs to keep you going for the whole day.

Per Serving:

• Calories: 728

• Fats: 37g

• Protein: 56g

• Carbs: 43g

• Fiber: 8.6g

• Sugar: 12g

4. Chicken Salad Meal Prep

Chicken Salad Meal Prep


If you’re looking to balance protein and fiber in your diet, then look no further than a good salad. This delicious chicken salad meal prep is one of my go-to meals. It’s so simple and delicious.

The best part is how easy this recipe is to customize. The crispy chicken might be the best part, but the salad holds its own.

Per Serving:

• Calories: 597

• Fats: 3g

• Protein: 55g

• Carbs: 26g

• Fiber: 5.9g

• Sugar: 17g

5. Salsa Shredded Chicken Meal Prep

Salsa Shredded Chicken Meal Prep


My salsa chicken is a go-to in my house for a few reasons. It’s super simple to prepare, no matter the batch size. It’s rich in flavor. Best of all, it’s so good for you.

The roasted peppers pack this meal full of nutrients while adding plenty of fiber. The chicken is high in protein, and the grain of your choice is ideal for packing some more fiber in there.

Per Serving:

• Calories: 554

• Fats: 16g

• Protein: 62g

• Carbs: 46g

• Fiber: 14

• Sugar: 21

6. Mexican Red Bean Quinoa Casserole Meal Prep

 Mexican Red Bean Quinoa Casserole Meal Prep


There’s nothing better than a casserole when it comes to meal prepping, am I right? You only need to whip up a single batch and the leftovers will keep you well-fed for the whole week.

Packed with spices, red beans, and high-fiber quinoa, this particular casserole is proof you can nail an entire week of healthy lunches in an hour or less.

Per Serving:

• Calories: 560

• Fats: 18g

• Protein: 27g

• Carbs: 77g

• Fiber: 14g

• Sugar: 15g

7. Chicken Burrito Bowls

Chicken Burrito Bowls


Who doesn’t love a good burrito? If you consider yourself just as much of a burrito fiend as I am, then you’ll probably love my chicken burrito bowls.

While there’s no tortilla to be seen, these bowls use a high-fiber grain of your choice to add some much-needed carbs.

Per Serving:

• Calories: 520

• Fats: 13g

• Protein: 37g

• Carbs: 64g

• Fiber: 9.5g

• Sugar: 4.2g

8. Honey Garlic Shrimp Meal Prep

Honey Garlic Shrimp Meal Prep


Shrimp is one of my favorite proteins to work with when it comes to meal prepping. The light, juicy shellfish cooks and stores easily, and you can buy large bags of them frozen.

Aside from the convenience, there’s just something about indulging in a bit of shrimp in the middle of your day that makes it better.

Per Serving:

• Calories: 436

• Fats: 6.2g

• Protein: 26g

• Carbs: 72g

• Fiber: 7.5g

• Sugar: 17g

9. Mexican Meal Prep Bowls with Cauliflower Rice

 Mexican Meal Prep Bowls with Cauliflower Rice


Step aside white rice, there’s a new king in town: cauliflower. That’s right, cauliflower rice makes a comeback in this tasty meal prep recipe. Trust me, you won’t miss the rice at all.

The chicken is super moist, the salad is crisp, and the fluffy spiced cauliflower ‘rice’ is the cherry on the cake.

Per Serving:

• Calories: 406

• Fats: 17g

• Protein: 48g

• Carbs: 17g

• Fiber: 8g

• Sugar: 6.2g

10. Lentil Coconut Curry

 Lentil Coconut Curry


Don’t you love meals that let the Instant Pot do all the work? This recipe is one of those, and I can’t get enough. High-protein lentils, packed with fiber, and mellowed out by coconut milk.

This is a rich, fragrant dish that only gets better as the week goes on. Seriously, this is definitely worth a try.

Per Serving:

• Calories: 166.5

• Fats: 0.5g

• Protein: 8g

• Carbs: 33.1g

• Fiber: 10.4g

• Sugar: 6.1g

11. Healthy White Chicken Chili

Healthy White Chicken Chili


When most people picture a chili, they picture the rich red sauce of a ground beef and bean chili… but did you know there’s another option?

This lighter, lunch-friendly chicken chili is clear and white. But don’t worry, it’s just as packed with flavor as its richer counterpart. This high-fiber, high-protein dish is well worth a try.

Per Serving:

• Calories: 345

• Fats: 12g

• Protein: 22g

• Carbs: 40g

• Fiber: 10g

• Sugar: 5g

12. Mediterranean Shrimp Bowls with Cauliflower Rice

Mediterranean Shrimp Bowls with Cauliflower Rice


Consider yourself a shrimp fiend? Then dive into this delicious shrimp bowl! This recipe comes straight out of the Mediterranean, which has one of the healthiest diets in the entire world.

And it’s easy to see why. This bowl is packed to the gills with fresh vegetables, juicy seafood, and high-fiber grains.

Per Serving:

• Calories: 447.1

• Fats: 23.3g

• Protein: 47.6g

• Carbs: 13.7g

• Fiber: 4.4g

• Sugar: 5g

13. Vegan Protein Pancakes

Vegan Protein Pancakes


Who says all meal prep recipes have to be lunch or dinner-oriented? Give yourself a head start in the mornings with a batch of these delicious vegan protein pancakes.

Most recipes of this kind have banana as a key ingredient, but not this one! Fuss-free, quick, and easy, this is a great way to kick off your day.

Per Serving:

• Calories: 362

• Fats: 9g

• Protein: 30g

• Carbs: 36g

• Fiber: 7g

• Sugar: 1g

14. High Protein Pasta with Broccoli and Red Peppers

 High Protein Pasta with Broccoli and Red Peppers


When cooking a pasta dish, the secret to adding protein and fiber is to sub out standard pasta for a different breed. In this case, the recipe calls for something like edamame or chickpea pasta.

These are easy to find in your local grocery store, and make an excellent base for all upcoming pasta recipes.

Per Serving:

• Calories: 218

• Fats: 7g

• Protein: 24g

• Carbs: 22g

• Fiber: 11g

• Sugar: 5g

15. High Protein Pasta Salad

 High Protein Pasta Salad


Speaking of delicious pasta dishes, here’s another one to whet your whistle. This tasty pasta salad is easy to customize based on whatever vegetables you have in your fridge.

The salad gets tastier and tastier as the week goes on. Easy to enjoy as a lunch, snack, or even a side dish at dinner, this is an essential addition to your meal prep routine.

Per Serving:

• Calories: 356

• Fats: 13g

• Protein: 23g

• Carbs: 46g

• Fiber: 12g

• Sugar: 10g

16. Blackened Tofu Black Eyed Pea Bowls

Blackened Tofu Black Eyed Pea Bowls


So many people avoid cooking with tofu because they find it tough or intimidating, or they’ve simply never done it before! If that’s you, then this is your sign to branch out.

Blackened tofu is packed with protein and deliciously easy to whip up. Not to mention, it’s a great way to anchor a bowl. Make the bowl your own!

Per Serving:

• Calories: 317

• Fats: 10g

• Protein: 19g

• Carbs: 40g

• Fiber: 12g

• Sugar: 13g

17. Tomato and Butter Bean Stew

Tomato and Butter Bean Stew


Butter beans are one of the best things to keep on hand in any household. Rich, buttery, and full of protein, these are a great base for everything from soups to salads.

But there’s nothing better than a stew with these tasty beans. Rich in nutrients, easy to make, and cozy as anything; this is a must-try on a cold winter’s night.

Per Serving:

• Calories: 322

• Fats: 14g

• Protein: 14g

• Carbs: 39g

• Fiber: 10g

• Sugar: 6g

18. Chicken Quinoa Chili

Chicken Quinoa Chili


Here’s another take on chili, and this time, we’re bringing quinoa to the party. The inclusion of this high-fiber grain in the chili turns it into more of a stew, packed to the gills with protein.

This is another one of those dishes that gets better over the course of a week, so give it a try!

Per Serving:

• Calories: 417

• Fats: 9g

• Protein: 34g

• Carbs: 53g

• Fiber: 14g

• Sugar: 5g

19. Moroccan Chicken and Chickpeas

Moroccan Chicken and Chickpeas


If your tastebuds are crying out for something rich and fragrant, then this is the recipe for you. This incredible Moroccan chicken and chickpea stew is dark and packed to the gills with spice.

Served over your high-fiber grain of choice, this is a balanced meal prep option ideal for any time of day.

Per Serving:

• Calories: 515

• Fats: 34g

• Protein: 33g

• Carbs: 18g

• Fiber: 5g

• Sugar: 2g

20. Chicken Wild Rice Soup

Chicken Wild Rice Soup


If you’re a big fan of rice but you’re looking for more fiber in your diet, why not try wild rice? This chicken and wild rice soup is a prime example of how well this can go.

Check out the protein level of this meal: 39 grams of protein per serving! Sign me up.

Per Serving:

• Calories: 400

• Fats: 7g

• Protein: 31g

• Carbs: 54g

• Fiber: 6g

• Sugar: 7g

21. Broccoli Tofu Stir Fry

Broccoli Tofu Stir Fry


Finally, if you find yourself craving Chinese takeout but you don’t want to give in to the call, this tofu will be your savior. There’s something to be said for making dishes that taste like takeout.

It helps to combat those mid-week cravings, all while ensuring you get the most out of your meal prep routine.

Per Serving:

• Calories: 408

• Fats: 22g

• Protein: 27g

• Carbs: 33g

• Fiber: 11g

• Sugar: 11g

And with that, we’ve reached the end of our list. Twenty-one high-fiber, high-protein meals designed for a flawless meal prepping routine. It’s never been easier to eat a balanced diet.

As you leave this list, just remember one thing: you can make any meal high-protein or high-fiber with the right attitude. Ask yourself: “What can I add to this meal?”, not “What can I take away?” and you’ll do great.

Happy cooking, and I’ll see you in the next round-up!