Win Snack Attacks with 15 High-Protein, High-Fiber Meals That Curb Cravings Fast

Cravings ambush you at 3 p.m.? These high-protein, high-fiber meals shut them down fast and keep you satisfied for hours. We’re talking bold flavors, easy steps, and ingredients you can actually find. Ready to stop snack attacks in their tracks and still eat like a foodie?

1. Sheet-Pan Chili Lime Chicken With Black Bean Veggie Toss

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This is your weeknight hero: juicy, zesty chicken paired with a hearty black bean and veggie mix. It hits all the protein-fiber notes and tastes like takeout without the regret. Plus, one pan means less cleanup—praise be.

Ingredients:

• 1.5 lb boneless skinless chicken breasts, sliced into cutlets
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• Zest and juice of 2 limes
• 2 tbsp olive oil
• 1 tsp salt, 1/2 tsp black pepper
• 1 red bell pepper, sliced
• 1 small red onion, sliced
• 1 cup corn kernels (frozen or fresh)
• 1 can (15 oz) black beans, rinsed and drained
• 1/4 cup cilantro, chopped

Instructions:

1. Heat oven to 425°F. Line a sheet pan with parchment.
2. Toss chicken with chili powder, cumin, paprika, lime zest, 1 tbsp olive oil, salt, and pepper.
3. On the pan, spread peppers, onion, and corn. Drizzle with remaining oil and a pinch of salt.
4. Nestle chicken on the pan. Roast 18–20 minutes until chicken hits 165°F.
5. Toss hot veggies with black beans and lime juice. Sprinkle cilantro over everything.

Serve with warm tortillas or over brown rice. Want it hotter? Add chipotle or a jalapeño. Leftovers make an A+ burrito bowl.

2. Creamy Greek Yogurt Tuna White Bean Salad Wraps

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It’s the grown-up tuna salad that doesn’t taste like sadness. The white beans add fiber and creaminess while Greek yogurt sneaks in extra protein. Wrap it up for lunch or pile it on toast for a mini feast.

Ingredients:

• 2 cans (5 oz each) tuna in water, drained
• 1 can (15 oz) cannellini beans, rinsed
• 1/2 cup plain Greek yogurt (2% or 5%)
• 1 tbsp Dijon mustard
• 2 tbsp lemon juice
• 1/4 cup red onion, finely diced
• 1/3 cup celery, finely diced
• 2 tbsp capers, chopped
• 1/4 cup parsley, chopped
• 1/2 tsp salt, 1/4 tsp black pepper
• 4 large whole-grain wraps
• 1 cup arugula

Instructions:

1. In a bowl, mash beans lightly with a fork.
2. Stir in yogurt, Dijon, lemon juice, onion, celery, capers, parsley, salt, and pepper.
3. Fold in tuna until combined.
4. Fill wraps with arugula and tuna mixture. Roll tight.

Add chopped pickles for extra tang or a spoon of harissa if you like heat. FYI, this filling slaps on crisp romaine leaves for a low-carb option.

3. Spiced Lentil And Turkey Skillet With Garlicky Greens

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Comfort food that meal-preps like a champ. The lentils soak up spices and mingle with lean turkey for a deeply savory bite. Toss in garlicky greens and you’ve got a crave-worthy bowl in under 30 minutes.

Ingredients:

• 1 lb lean ground turkey
• 1 cup dry green or brown lentils, rinsed
• 2 1/4 cups low-sodium chicken broth
• 1 tbsp olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tbsp tomato paste
• 1 tsp cumin, 1 tsp smoked paprika, 1/2 tsp coriander
• 5 oz baby spinach or kale
• 1/2 tsp salt, 1/4 tsp pepper

Instructions:

1. Heat oil in a large skillet. Brown turkey with onion 5–6 minutes.
2. Stir in garlic, tomato paste, cumin, paprika, and coriander for 1 minute.
3. Add lentils and broth. Bring to a simmer, cover, and cook 18–20 minutes until lentils are tender.
4. Stir in greens until wilted. Season with salt and pepper.

Top with a dollop of Greek yogurt and a squeeze of lemon. Meal-prep tip: It reheats like a dream, IMO.

4. Crispy Tofu Peanut Soba Power Bowl

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Fast, crunchy, saucy—what else do you need? High-protein tofu plus fiber-packed soba and veggies delivers serious satiety. The peanut-lime dressing might make you lick the bowl. No judgment.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 1 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 6 oz soba noodles
• 1 cup edamame, shelled
• 1 cup shredded carrots
• 1 cucumber, sliced
• 1/4 cup peanut butter
• 2 tbsp lime juice
• 1 tbsp honey or maple syrup
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 1–2 tbsp warm water (to thin)

Instructions:

1. Toss tofu with cornstarch and soy sauce. Pan-sear in sesame oil until crispy on all sides.
2. Cook soba per package; rinse under cold water.
3. Whisk peanut butter, lime juice, honey, vinegar, ginger, and water until smooth.
4. Assemble bowls with soba, edamame, carrots, cucumber, and tofu. Drizzle sauce.

Add chili crisp if you like a kick. Swap peanut butter for tahini if needed—still creamy, still delish.

5. Smoky Chickpea Shakshuka With Feta Crumbles

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Breakfast-for-dinner that actually fills you up. Chickpeas bring fiber and texture to a rich, smoky tomato bath. Crack in eggs for extra protein, then finish with briny feta. Heaven in a skillet.

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 tsp smoked paprika, 1 tsp cumin, 1/4 tsp red pepper flakes
• 1 can (28 oz) crushed tomatoes
• 1 can (15 oz) chickpeas, rinsed
• 4–6 large eggs
• 1/2 cup feta, crumbled
• Salt and pepper to taste
• Parsley for garnish

Instructions:

1. Sauté onion and pepper in oil until soft. Add garlic and spices for 1 minute.
2. Stir in tomatoes and chickpeas. Simmer 10 minutes until slightly thickened.
3. Make wells and crack in eggs. Cover and cook 5–7 minutes to desired doneness.
4. Top with feta, salt, pepper, and parsley.

Serve with crusty whole-grain bread to scoop every drop. Add spinach if you want extra greens—why not?

6. Harissa Salmon Over Warm Farro And Broccoli

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Spicy-sweet salmon meets chewy, nutty farro and crisp broccoli. You get balanced protein, fiber, and a little drama from harissa. Fancy vibes, easy process.

Ingredients:

• 4 salmon fillets (5–6 oz each)
• 2 tbsp harissa paste
• 1 tbsp honey
• 1 tbsp olive oil
• 1 cup farro, rinsed
• 3 cups vegetable broth or water
• 12 oz broccoli florets
• 1 lemon, cut into wedges
• Salt and pepper

Instructions:

1. Cook farro in broth until tender, 20–25 minutes. Drain if needed.
2. Heat oven to 425°F. Mix harissa, honey, and oil. Brush over salmon. Season with salt and pepper.
3. Roast salmon 10–12 minutes. Steam or roast broccoli until crisp-tender.
4. Serve salmon over farro with broccoli and lemon wedges.

Stir chopped herbs into the farro for freshness. Leftover salmon flakes beautifully into next-day salads.

7. Blackened Shrimp And Quinoa Avocado Bowls

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Bold spices, buttery avocado, and a base of fluffy quinoa make this bowl a crave-crusher. Shrimp cooks in minutes, so dinner happens fast. Protein, fiber, and serious flavor—check, check, check.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tbsp blackening seasoning (or paprika, garlic powder, cayenne, thyme)
• 1 tbsp olive oil
• 1 cup quinoa, rinsed
• 2 cups water or broth
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup scallions, sliced
• 1 lime, cut in wedges
• Salt and pepper

Instructions:

1. Cook quinoa in water until fluffy, 15 minutes. Season with salt.
2. Toss shrimp with seasoning and oil.
3. Sear shrimp in a hot skillet 2 minutes per side until opaque.
4. Assemble bowls with quinoa, shrimp, avocado, tomatoes, and scallions. Squeeze lime.

Add black beans for extra fiber or a drizzle of cilantro-lime yogurt for creaminess. Trust me, it’s a keeper.

8. Hearty Turkey Chili With Sweet Potato And Pinto Beans

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Cold day? This chili hugs you from the inside. Lean turkey, fiber-rich beans, and sweet potato make it both hearty and balanced. Make a double batch—future you will cheer.

Ingredients:

• 1 tbsp olive oil
• 1 lb lean ground turkey
• 1 onion, diced
• 1 large sweet potato, peeled and cubed
• 3 garlic cloves, minced
• 2 tbsp chili powder
• 1 tsp cumin, 1 tsp oregano, 1/2 tsp smoked paprika
• 1 can (28 oz) diced tomatoes
• 1 can (15 oz) pinto beans, rinsed
• 1 can (15 oz) kidney beans, rinsed
• 2 cups broth
• Salt and pepper

Instructions:

1. Sauté turkey and onion in oil until browned.
2. Add sweet potato, garlic, and spices. Cook 2 minutes.
3. Stir in tomatoes, beans, and broth. Simmer 25–30 minutes until potatoes are tender.
4. Season to taste.

Top with Greek yogurt, scallions, and crushed tortilla chips. Freezer-friendly and perfect for game day.

9. Lemon Herb Chicken Thighs With White Beans And Greens

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One-skillet, big flavor. Juicy chicken thighs meet creamy white beans and wilted greens for a satisfying, Tuscan-ish dinner. You’ll want crusty bread to swipe the pan juices.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 tsp salt, 1/2 tsp pepper
• 1 tbsp olive oil
• 3 garlic cloves, sliced
• 1 tsp Italian seasoning
• 1/2 cup chicken broth
• 1 can (15 oz) cannellini beans, rinsed
• 5 oz baby kale or spinach
• 1 lemon, zest and juice

Instructions:

1. Season thighs with salt and pepper. Sear skin-side down in oil until crispy, 7–8 minutes. Flip and cook 3 minutes.
2. Add garlic and Italian seasoning; cook 30 seconds.
3. Pour in broth and nestle in beans. Cover and simmer 10 minutes until chicken reaches 175°F.
4. Stir in greens to wilt. Finish with lemon zest and juice.

Add a sprinkle of Parmesan if you’re feeling fancy. Swap thighs for chicken breasts if you prefer leaner—just reduce cook time.

10. Red Lentil Pasta With Turkey Bolognese

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Protein in the sauce and in the noodles? Yes, chef. Red lentil pasta boosts fiber and protein while turkey bolognese brings slow-simmered vibes—minus the wait.

Ingredients:

• 12 oz red lentil pasta
• 1 lb lean ground turkey
• 1 tbsp olive oil
• 1 small onion, minced
• 2 carrots, minced
• 2 celery stalks, minced
• 3 garlic cloves, minced
• 2 tbsp tomato paste
• 1 can (28 oz) crushed tomatoes
• 1/2 cup milk or unsweetened almond milk
• 1 tsp oregano, 1/2 tsp red pepper flakes
• Salt and pepper

Instructions:

1. Sauté onion, carrots, celery in oil until soft. Add turkey and brown.
2. Stir in garlic and tomato paste for 1 minute.
3. Add tomatoes, milk, oregano, and flakes. Simmer 15 minutes. Season.
4. Cook pasta, reserve 1/2 cup pasta water. Toss sauce with pasta, loosening with water as needed.

Finish with parsley and a shower of Parmesan. For extra fiber, toss in peas at the end—great move, honestly.

11. Crunchy Tempeh Tacos With Pinto Slaw

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Tempeh takes on smoky spices and gets crispy around the edges—aka taco perfection. A creamy, tangy pinto slaw doubles the fiber and keeps things juicy. Taco Tuesday just leveled up.

Ingredients:

• 8 oz tempeh, crumbled
• 1 tbsp olive oil
• 1 tsp chili powder, 1/2 tsp cumin, 1/2 tsp smoked paprika
• 1 tbsp soy sauce or tamari
• 1 cup shredded cabbage
• 1/2 cup pinto beans, rinsed
• 2 tbsp Greek yogurt
• 1 tbsp lime juice
• 1 tsp honey
• 8 small corn tortillas
• Cilantro and hot sauce to serve

Instructions:

1. Mix cabbage, pinto beans, yogurt, lime juice, and honey. Season with salt.
2. Sauté tempeh in oil with spices and soy sauce until browned and crispy.
3. Warm tortillas. Fill with tempeh, slaw, cilantro, and hot sauce.

Add diced avocado for extra creaminess. If tempeh tastes bitter to you, steam it 10 minutes first—game changer.

12. Cottage Cheese Pesto Chicken Zoodles Bake

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All the comfort of a cheesy bake without the carb coma. Cottage cheese blends into a silky pesto sauce that packs protein. Zucchini noodles keep it light but satisfying.

Ingredients:

• 1.25 lb chicken breast, diced
• 1 tbsp olive oil
• 3 cups zucchini noodles (zoodles), patted dry
• 1 cup cottage cheese
• 1/3 cup pesto
• 1/4 cup milk
• 1/2 cup mozzarella, shredded
• Salt and pepper

Instructions:

1. Heat oven to 400°F. Sear chicken in oil until just cooked. Season.
2. Blend cottage cheese, pesto, and milk until smooth.
3. Toss chicken and zoodles with sauce in a baking dish. Top with mozzarella.
4. Bake 12–15 minutes until bubbly. Rest 5 minutes.

Add a handful of spinach before baking for more greens. Swap zoodles with half whole-wheat pasta, half zucchini for extra fiber and heartiness.

13. Moroccan Chickpea And Quinoa Stuffed Peppers

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These peppers look fancy but assemble in minutes. Warm spices, chewy quinoa, and chickpeas create a filling that satisfies like whoa. Meal-prep them and crush lunch all week.

Ingredients:

• 4 large bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, rinsed
• 1/2 cup tomato sauce
• 1 tsp cumin, 1 tsp cinnamon, 1/2 tsp paprika
• 1/4 cup raisins or chopped apricots
• 1/4 cup almonds, chopped
• 1/4 cup parsley, chopped
• Salt and pepper

Instructions:

1. Heat oven to 400°F. Place pepper halves cut-side up in a baking dish.
2. Mix quinoa, chickpeas, tomato sauce, spices, raisins, almonds, parsley, salt, and pepper.
3. Stuff peppers and cover with foil. Bake 30–35 minutes until tender.

Finish with a drizzle of tahini-lemon sauce. Add crumbled feta if you want it extra savory—highly recommend.

14. Steak And Lentil Arugula Salad With Balsamic Shallot Vinaigrette

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Salad for dinner that won’t leave you rummaging for snacks later. Peppery arugula, earthy lentils, and seared steak hit every craving. The balsamic-shallot dressing ties it all together like a pro.

Ingredients:

• 12 oz sirloin steak
• Salt and pepper
• 1 tbsp olive oil
• 1 cup cooked lentils (green or French)
• 4 cups arugula
• 1 cup grape tomatoes, halved
• 1/2 cucumber, sliced
• 1 small shallot, minced
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 2 tbsp extra-virgin olive oil

Instructions:

1. Season steak with salt and pepper. Sear in oil 3–4 minutes per side for medium-rare. Rest, then slice.
2. Whisk shallot, balsamic, Dijon, and olive oil. Season.
3. Toss arugula, lentils, tomatoes, and cucumber with dressing. Top with steak.

Add shaved Parmesan or toasted walnuts for a luxe finish. Swap steak for grilled chicken if that’s your mood.

15. Creamy Bean And Barley Mushroom Soup

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Thick, cozy, and outrageously satisfying, this soup eats like a meal. Barley brings fiber and chew, while white beans add creaminess without cream. Perfect for a big-batch Sunday cook.

Ingredients:

• 1 tbsp olive oil
• 1 lb mushrooms, sliced
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tsp thyme
• 3/4 cup pearled barley, rinsed
• 6 cups vegetable broth
• 1 can (15 oz) white beans, rinsed
• 1/2 cup milk or unsweetened almond milk
• Salt and pepper
• Parsley for garnish

Instructions:

1. Sauté mushrooms and onion in oil until browned. Add garlic and thyme for 1 minute.
2. Add barley and broth. Simmer 35–40 minutes until barley is tender.
3. Stir in beans and milk. Heat through and season.

Blend a cup of the soup and stir it back for extra creaminess. Serve with whole-grain toast for dunking—because obviously.

There you go: 15 high-protein, high-fiber meals that actually keep you full and happy. Mix and match them through the week and watch your cravings chill out. Now go claim that kitchen like the snack-slaying legend you are.