Crave Less with 13 High-Protein, High-Fiber Meals That Control Your Appetite

Hungry an hour after you eat? Not with these meals. Each one packs serious protein and fiber to keep you full, focused, and happy. We’re talking big flavor, simple prep, and zero hangry emergencies. Ready to eat smarter without feeling deprived?

1. Smoky Chickpea And Turkey Skillet That Beats Takeout

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This one-pan wonder delivers bold spice, juicy ground turkey, and tender chickpeas. It comes together fast and keeps you full for hours. Weeknight hero? Absolutely.

Ingredients:

• 1 lb lean ground turkey
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 large red bell pepper, diced
• 1 small red onion, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp chili flakes (optional)
• 1/2 tsp salt, plus more to taste
• 1/4 tsp black pepper
• Juice of 1/2 lemon
• 2 tbsp chopped parsley

Instructions:

1. Heat olive oil in a large skillet over medium-high. Add onion and bell pepper; cook 3 minutes until softened.
2. Add turkey; break it up and cook until browned, about 5–6 minutes.
3. Stir in garlic, smoked paprika, cumin, chili flakes, salt, and pepper; cook 1 minute.
4. Add chickpeas and a splash of water; simmer 3 minutes to heat through.
5. Finish with lemon juice and parsley. Taste and adjust seasoning.

Serve over a bed of baby spinach or with a scoop of quinoa. Add a dollop of Greek yogurt if you like it creamy. Leftovers make a killer lunch, FYI.

2. Lentil-Tuna Power Salad With Herby Lemon Crunch

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Canned tuna and cooked lentils team up for a no-cook meal that eats like a feast. It’s bright, herby, and super satisfying. Meal prep dream? You bet.

Ingredients:

• 1 can (5 oz) tuna in olive oil, drained
• 1 1/2 cups cooked green or brown lentils
• 1 small cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 small red onion, thinly sliced
• 2 tbsp chopped capers
• 1/4 cup chopped parsley
• Zest and juice of 1 lemon
• 2 tbsp extra-virgin olive oil
• 1 tsp Dijon mustard
• 1/2 tsp salt and 1/4 tsp black pepper

Instructions:

1. Whisk lemon zest, lemon juice, olive oil, Dijon, salt, and pepper in a large bowl.
2. Add lentils, tuna (flaked), cucumber, tomatoes, onion, capers, and parsley.
3. Toss gently to combine. Chill 10 minutes if you can resist.

Serve over crunchy romaine or stuffed in a whole-grain pita. Swap tuna for canned salmon for a twist. Add crumbled feta if you’re feeling fancy.

3. Creamy Greek Yogurt Chicken Salad With Apple And Walnuts

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Skip mayo and use thick Greek yogurt for a tangy, creamy chicken salad. Sweet apples and crunchy walnuts add bite and fiber. It’s picnic-perfect and lunchbox-friendly.

Ingredients:

• 2 cups cooked chicken breast, shredded
• 1/2 cup plain Greek yogurt (2% or 5%)
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1 small apple, diced
• 2 celery stalks, diced
• 1/4 cup chopped walnuts
• 2 tbsp chopped green onions
• 1/2 tsp salt and 1/4 tsp black pepper

Instructions:

1. Stir yogurt, Dijon, lemon juice, salt, and pepper in a bowl.
2. Fold in chicken, apple, celery, walnuts, and green onions.
3. Chill 15 minutes for flavors to mingle.

Serve in butter lettuce cups or on toasted whole-grain bread. Add raisins for extra sweetness or swap walnuts for almonds. Meal prep it on Sunday and you’re set.

4. Spiced Black Bean And Quinoa Bowls With Charred Corn

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These bowls hit every craving: smoky, citrusy, and a little spicy. High-protein quinoa plus fiber-rich black beans keep you full for ages. It’s a fridge-clearing champion.

Ingredients:

• 1 cup dry quinoa, rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 red bell pepper, diced
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1 tbsp olive oil
• Juice of 1 lime
• 1/2 tsp salt
• 1/4 cup chopped cilantro
• Optional toppings: avocado, Greek yogurt, hot sauce

Instructions:

1. Cook quinoa according to package; fluff and set aside.
2. Heat olive oil in a skillet over high heat. Add corn and let it char, 3–4 minutes.
3. Stir in bell pepper, black beans, chili powder, cumin, smoked paprika, and salt; cook 2 minutes.
4. Combine quinoa with the bean mixture. Finish with lime juice and cilantro.

Top with avocado for creaminess or swirl in Greek yogurt if you want it cool. Meal-prep in containers and you’ll crush lunchtime all week. Seriously.

5. Garam Masala Lentil Soup That Feels Like A Hug

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Thick, cozy, and ridiculously satisfying, this soup uses pantry staples and warming spices. Lentils bring the protein and fiber, the spices bring the soul. Rainy day? Problem solved.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 1/2 cups red lentils, rinsed
• 6 cups low-sodium chicken or vegetable broth
• 1 1/2 tsp garam masala
• 1/2 tsp turmeric
• 1/2 tsp ground coriander
• 1 tsp salt, plus more to taste
• Juice of 1/2 lemon
• 2 tbsp chopped cilantro or parsley

Instructions:

1. Heat oil in a pot over medium heat. Sauté onion, carrots, and celery 5 minutes.
2. Add garlic; cook 30 seconds. Stir in lentils, broth, garam masala, turmeric, coriander, and salt.
3. Bring to a boil, then simmer 20–25 minutes until lentils break down and soup thickens.
4. Finish with lemon juice and herbs. Adjust salt.

Serve with a squeeze of yogurt and warm whole-grain naan. Add spinach in the last 5 minutes for extra greens. It freezes like a champ.

6. Sheet-Pan Harissa Salmon With Crispy Chickpeas

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Minimal effort, maximum flavor. The salmon stays juicy, and the chickpeas get crunchy and addictive. Dinner in 25 minutes? Don’t mind if we do.

Ingredients:

• 4 salmon fillets (5–6 oz each)
• 1 can (15 oz) chickpeas, drained, rinsed, and patted dry
• 2 tbsp harissa paste
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp salt and 1/4 tsp black pepper
• 1 lemon, sliced
• Fresh cilantro, for garnish

Instructions:

1. Heat oven to 425°F (220°C). Line a sheet pan with parchment.
2. Toss chickpeas with 1 tbsp olive oil, smoked paprika, and half the salt and pepper; spread on pan and roast 10 minutes.
3. Mix harissa with 1 tbsp olive oil. Push chickpeas aside, add salmon, brush with harissa mix, and top with lemon slices.
4. Roast 10–12 minutes more, until salmon flakes and chickpeas crisp.

Serve with a side of arugula dressed in lemon. Swap harissa for pesto if spicy isn’t your vibe. Leftover chickpeas make a great snack—if any survive.

7. Cottage Cheese Pancakes That Actually Keep You Full

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Fluffy, protein-packed pancakes that won’t leave you sleepy. Oats add fiber, cottage cheese adds creaminess, and you add toppings. Breakfast for dinner? Always.

Ingredients:

• 1 cup low-fat cottage cheese
• 2 large eggs
• 1 cup rolled oats
• 1/2 tsp baking powder
• 1/2 tsp vanilla extract
• Pinch of salt
• 1–2 tsp olive oil or butter for the pan

Instructions:

1. Blend cottage cheese, eggs, oats, baking powder, vanilla, and salt until smooth.
2. Heat a nonstick skillet over medium and lightly oil it.
3. Pour 1/4-cup scoops; cook 2–3 minutes per side until golden.

Top with berries and a drizzle of maple, or go savory with smoked salmon and chives. Add a scoop of protein powder if you want extra oomph.

8. High-Fiber Turkey Bolognese Over Red Lentil Pasta

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Classic comfort with a smart swap. Lean turkey simmers with veggies and tomatoes, then you ladle it over protein-packed lentil pasta. Big bowl energy, minus the food coma.

Ingredients:

• 1 lb lean ground turkey
• 1 tbsp olive oil
• 1 medium onion, diced
• 1 carrot, finely diced
• 1 celery stalk, finely diced
• 3 cloves garlic, minced
• 1/2 cup mushrooms, finely chopped
• 1/2 cup dry red wine (optional)
• 1 can (28 oz) crushed tomatoes
• 1 tsp Italian seasoning
• 1/2 tsp salt and 1/4 tsp black pepper
• 12 oz red lentil pasta
• 2 tbsp chopped basil or parsley

Instructions:

1. Heat oil in a pot. Sauté onion, carrot, celery, and mushrooms 5 minutes.
2. Add turkey; cook until browned. Stir in garlic; cook 30 seconds.
3. Deglaze with wine if using; simmer 2 minutes. Add tomatoes, Italian seasoning, salt, and pepper; simmer 15 minutes.
4. Meanwhile, cook lentil pasta per package; drain.
5. Toss pasta with sauce and herbs.

Sprinkle with grated Parmesan if you like. Add chopped spinach in the last 5 minutes for extra greens. This one tastes even better tomorrow—science probably agrees.

9. Tofu And Edamame Stir-Fry With Ginger-Garlic Sauce

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Plant protein powerhouse coming through. Crispy tofu, sweet snap peas, and buttery edamame bathe in a glossy ginger-garlic sauce. It’s takeout vibes with better macros.

Ingredients:

• 14 oz firm tofu, pressed and cubed
• 1 cup shelled edamame
• 2 cups snap peas, trimmed
• 2 carrots, thinly sliced
• 2 tbsp soy sauce or tamari
• 1 tbsp oyster sauce or vegetarian alternative
• 1 tbsp rice vinegar
• 1 tbsp honey or maple
• 1 tbsp cornstarch mixed with 2 tbsp water
• 1 tbsp grated ginger
• 2 cloves garlic, minced
• 2 tbsp sesame oil (divided)
• Sesame seeds and green onions for garnish

Instructions:

1. Whisk soy sauce, oyster sauce, rice vinegar, honey, and cornstarch slurry; set aside.
2. Heat 1 tbsp sesame oil in a wok. Sear tofu on all sides until golden; remove.
3. Add remaining oil, ginger, and garlic; cook 30 seconds. Add edamame, snap peas, and carrots; stir-fry 3–4 minutes.
4. Return tofu, pour in sauce, and toss until glossy and thickened, 1–2 minutes.

Serve over brown rice or cauliflower rice. Spice lovers, add chili crisp. IMO, extra green onions = happiness.

10. Chili-Rubbed Pork Tenderloin With Pinto Bean Salad

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Lean pork meets zesty bean salad for a plate that feels restaurant-level. You get smoky spice, citrus, and crunch in every bite. Fancy without the fuss.

Ingredients:

• 1 1/4 lb pork tenderloin, trimmed
• 1 tbsp olive oil
• 2 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp salt and 1/4 tsp black pepper
• 1 can (15 oz) pinto beans, rinsed
• 1 cup grape tomatoes, halved
• 1/4 cup diced red onion
• 1 jalapeño, minced (optional)
• Juice of 1 lime
• 2 tbsp olive oil (for salad)
• 1/4 cup chopped cilantro

Instructions:

1. Preheat oven to 425°F (220°C). Rub pork with 1 tbsp olive oil, chili powder, cumin, garlic powder, salt, and pepper.
2. Sear in a hot oven-safe skillet 2 minutes per side. Transfer to oven; roast 12–15 minutes until 145°F (63°C). Rest 5 minutes.
3. Combine pinto beans, tomatoes, onion, jalapeño, lime juice, 2 tbsp olive oil, and cilantro.
4. Slice pork and serve with bean salad.

Add sliced avocado and crumbly cotija if you want extra flair. Leftover pork makes next-level tacos. Trust me.

11. White Bean And Farro Power Greens Salad

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Hearty farro, creamy white beans, and crunchy greens deliver chew, cream, and snap. It’s salad that eats like a meal, not a side. Desk lunch MVP incoming.

Ingredients:

• 1 cup dry farro
• 1 can (15 oz) cannellini beans, rinsed
• 3 cups chopped kale or baby kale
• 1 small fennel bulb, thinly sliced
• 1/3 cup shaved Parmesan
• Zest and juice of 1 lemon
• 3 tbsp extra-virgin olive oil
• 1 tsp Dijon mustard
• 1/2 tsp salt and 1/4 tsp black pepper

Instructions:

1. Cook farro per package; drain and cool slightly.
2. Whisk lemon zest, juice, olive oil, Dijon, salt, and pepper in a large bowl.
3. Add farro, beans, kale, and fennel; toss to coat. Fold in Parmesan.

Massage the kale with a pinch of salt for 30 seconds if it feels tough. Add toasted pumpkin seeds for crunch. Holds up great overnight.

12. Peanutty Chicken And Veggie Lettuce Wraps

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Crunchy, saucy, and wildly snackable, these wraps hit every texture. The peanut sauce ties juicy chicken and fiber-packed veggies together. Party food that doubles as dinner.

Ingredients:

• 1 lb ground chicken
• 1 tbsp sesame oil
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 tbsp grated ginger
• 1 cup finely chopped carrots
• 1 cup finely chopped bell pepper
• 1/2 cup chopped water chestnuts
• 12 large butter lettuce leaves
• 1/4 cup chopped peanuts and green onions for garnish
• 3 tbsp peanut butter
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp honey
• 2–3 tbsp water to thin

Instructions:

1. Whisk peanut butter, soy sauce, rice vinegar, honey, and water until smooth; set aside.
2. Heat sesame oil in a skillet. Cook onion 2 minutes; add garlic and ginger 30 seconds.
3. Add chicken; cook until browned. Stir in carrots, bell pepper, and water chestnuts; cook 3 minutes.
4. Pour in peanut sauce; toss until coated and heated.
5. Spoon into lettuce leaves; garnish with peanuts and green onions.

Serve with a squeeze of lime and a sprinkle of chili flakes. Swap peanut butter for almond butter if needed. Double the sauce—no one has ever complained.

13. Overnight Protein Oats With Chia And Berries

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Breakfast that basically makes itself. Oats, chia, and protein give you a creamy, pudding-ish jar that keeps you full till lunch. Zero morning brain cells required.

Ingredients:

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1 scoop (25–30 g) whey or plant protein (vanilla works great)
• 3/4 cup unsweetened milk of choice
• 1/4 cup Greek yogurt
• 1/2 cup mixed berries
• 1 tsp maple syrup or honey (optional)
• 1/2 tsp vanilla extract (if using unflavored protein)

Instructions:

1. In a jar, mix oats, chia, protein, milk, yogurt, vanilla, and sweetener if using.
2. Stir well, then top with berries. Seal and refrigerate overnight.
3. Stir again in the morning and adjust thickness with a splash of milk.

Add crunch with almonds or hemp seeds. Swap berries for diced pear and a shake of cinnamon in colder months. Portable, delicious, done.

Ready to tame your appetite without sacrificing flavor? These 13 high-protein, high-fiber meals deliver big satisfaction and zero boredom. Pick a couple, cook once, and enjoy the calm that comes with always having something great to eat.