High Protein High Fiber Meals

Name: High Protein High Fiber Meals
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 can black beans, drained and rinsed; 1 cup corn, frozen or fresh; 1 bell pepper, diced; 1/4 cup cilantro, chopped; Juice of 1 lime; Salt and pepper to taste; 4 chicken breasts; 2 tablespoons olive oil; 1 teaspoon garlic powder; Salt and pepper to taste

Highlighted under: Healthy & Light

Discover delicious meals that are packed with protein and fiber to keep you satisfied and energized throughout the day.

Created by

Arabella Scott

Last updated on 2025-12-24T19:12:35.031Z

This recipe combines wholesome ingredients to create hearty meals that promote health and wellness. High in protein and fiber, these meals are designed to nourish your body and keep you feeling full.

        Why You'll Love This Recipe
        Packed with nutrients to fuel your day
Delicious flavors that satisfy your taste buds
Versatile recipes for any meal of the day

      

Nutritional Benefits of High Protein and Fiber

Incorporating high protein and fiber meals into your diet can have significant benefits for your overall health. Protein is essential for muscle repair and growth, while fiber aids in digestion and helps to keep you feeling full longer. By balancing these two macronutrients, you can enhance your energy levels and support a healthy metabolism.

Quinoa, a key ingredient in this recipe, is a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent choice for vegetarians and anyone looking to increase their protein intake. Additionally, the fiber found in black beans and corn promotes gut health, making these meals not only delicious but also beneficial for your digestive system.

Versatility for Any Meal

One of the best things about high protein and fiber meals is their versatility. The quinoa salad can serve as a hearty side dish or a main course, perfect for lunch or dinner. You can easily customize it by adding other vegetables or proteins according to your taste preferences or dietary needs.

Grilled chicken is another versatile protein source that can be paired with various sides or used in wraps and salads. This flexibility allows you to enjoy these meals throughout the week without feeling like you're eating the same thing over and over again.

Meal Prep Made Easy

Preparing high protein and fiber meals in advance can save you time during busy weekdays. You can cook a large batch of quinoa salad and grilled chicken at the beginning of the week and portion them out for quick lunches or dinners. This approach not only helps you stick to a healthy eating plan but also reduces the temptation to opt for less nutritious convenience foods.

Consider storing the quinoa salad in airtight containers in the refrigerator for up to five days. The flavors will meld beautifully over time, making it an even tastier option when you’re ready to eat. Similarly, grilled chicken can be sliced and added to salads, wraps, or served alongside steamed vegetables for a complete meal.

Ingredients

Quinoa Salad

1 cup quinoa, rinsed
2 cups water
1 can black beans, drained and rinsed
1 cup corn, frozen or fresh
1 bell pepper, diced
1/4 cup cilantro, chopped
Juice of 1 lime
Salt and pepper to taste

Grilled Chicken

4 chicken breasts
2 tablespoons olive oil
1 teaspoon garlic powder
Salt and pepper to taste

Combine the ingredients to create nutritious meals that are easy to prepare and delicious to eat.

Instructions

Prepare the Quinoa Salad

In a pot, bring 2 cups of water to a boil. Add the quinoa, reduce heat, and simmer for 15 minutes or until water is absorbed.
In a large bowl, combine black beans, corn, bell pepper, and cilantro.
Once quinoa is cooked, fluff it with a fork and add it to the bowl. Squeeze lime juice over the salad and season with salt and pepper. Mix well.

Grill the Chicken

Preheat the grill to medium-high heat.
Brush the chicken breasts with olive oil and season with garlic powder, salt, and pepper.
Grill the chicken for 6-7 minutes on each side or until fully cooked. Let it rest before slicing.

Serve the grilled chicken on a bed of quinoa salad for a delicious and healthy meal.

Tips for Perfect Quinoa

Cooking quinoa may seem straightforward, but a few tips can elevate your dish. Rinse the quinoa thoroughly before cooking to remove any bitter saponins. This step ensures a clean flavor and enhances the overall taste of your salad. Additionally, for added flavor, consider using vegetable or chicken broth instead of water when cooking quinoa.

Once cooked, let the quinoa sit for a few minutes before fluffing it with a fork. This resting period allows the grains to separate, creating a light and airy texture that enhances the salad's appeal.

Grilling Chicken to Perfection

Grilling chicken can be a simple yet rewarding cooking method if done correctly. To avoid dry chicken, ensure you don't overcook it. Use a meat thermometer to check for an internal temperature of 165°F (75°C) to guarantee it's fully cooked while remaining juicy and tender.

Another tip is to marinate the chicken before grilling. A simple marinade of olive oil, garlic, and your choice of herbs can add depth of flavor and moisture to the chicken, making it even more delicious.

Questions About Recipes

→ Can I make this recipe vegetarian?

Yes! You can substitute the chicken with grilled tofu or tempeh for a vegetarian option.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I use a different grain instead of quinoa?

Absolutely! Brown rice or farro would work well in this recipe.

→ Is this recipe gluten-free?

Yes, this recipe is gluten-free as long as you ensure that all ingredients, especially the quinoa, are certified gluten-free.