High Protein High Fiber Meals: 4 Counted in Grams

The easiest high protein high fiber meals pair a bean or lentil with a protein anchor such as chicken, tuna, yogurt or tofu. One cup of boiled lentils (198 g) holds 17.9 g of protein and 15.6 g of fiber. The four meals below give 25.8–51.9 g of protein and 11.6–22.3 g of fiber. Each food number comes from a USDA record, like this lentil one.

Which foods are high in both protein and fiber?

Legumes, seeds, soy and oats. Beans and lentils carry both in the same spoonful, while chicken, eggs and tuna carry protein with no fiber at all. Here are 16 foods from USDA records, ranked by fiber per 100 kcal.

Food (USDA record)	Protein per 100 g (g)	Fiber per 100 g (g)	Protein per 100 kcal (g)	Fiber per 100 kcal (g)
Raspberries, raw	1.2	6.5	2.3	12.5
Chia seeds, dried	16.5	34.4	3.4	7.1
Split peas, boiled	8.3	8.3	7.1	7.0
Lentils, boiled	9.0	7.9	7.8	6.8
Black beans, boiled	8.9	8.7	6.7	6.6
Green peas, boiled	5.4	5.5	6.4	6.5
Chickpeas, boiled	8.9	7.6	5.4	4.6
Edamame, frozen, prepared	11.9	5.2	9.8	4.3
Oats, rolled, dry	13.2	10.1	3.5	2.7
Quinoa, cooked	4.4	2.8	3.7	2.3
Tofu, raw, firm	17.3	2.3	12.0	1.6
Brown rice, long-grain, cooked	2.7	1.6	2.2	1.3
Pumpkin seed kernels, dried	30.2	6.0	5.4	1.1
Chicken breast, roasted	31.0	0.0	18.8	0.0
Tuna, light, canned in water	19.4	0.0	22.6	0.0
Egg, hard-boiled	12.6	0.0	8.1	0.0

At the bottom, chicken, tuna and egg show 0 g of fiber in their USDA records. A chicken-only plate won’t get near its fiber number. Raspberries are the odd one out, with 12.5 g of fiber per 100 kcal and almost no protein. They belong beside a protein.

Seeds punch above their weight. A 12 g portion of dried chia seeds brings 4.1 g of fiber. An ounce (28.35 g) of pumpkin seed kernels brings 8.6 g of protein.

Quinoa has a reputation for both. By its record it has 4.4 g of protein and 2.8 g of fiber per 100 g. A good grain. Well behind lentils.

What do high protein high fiber meals look like?

Each of these four has a protein anchor, a legume or seed, and some produce. Weights are in grams of the state each record describes: cooked beans, raw spinach, dry oats. Nothing exotic, and nothing you can’t find in a regular supermarket.

Overnight oats with Greek yogurt, chia and raspberries

Stir it together and chill it overnight.

Ingredient (USDA record)	Grams (g)	Protein (g)	Fiber (g)	Energy (kcal)
Oats, rolled, dry	40	5.3	4.0	152
Greek yogurt, plain, nonfat	170	17.3	0.0	100
Chia seeds, dried	12	2.0	4.1	58
Raspberries, raw	100	1.2	6.5	52
Whole recipe	322	25.8	14.7	362

That’s 25.8 g of protein and 14.7 g of fiber for 362 kcal. Chia is only 12 g of the jar, yet it brings 4.1 g of the fiber, about as much as the 40 g of oats. If you’d rather have breakfast warm, high protein pancakes counts four recipes in grams.

Chickpea and tuna bowl

Two tins, drained and mixed.

Ingredient (USDA record)	Grams (g)	Protein (g)	Fiber (g)	Energy (kcal)
Chickpeas, boiled, no salt	120	10.6	9.1	197
Tuna, light, canned in water, drained	85	16.5	0.0	73
Spinach, raw	60	1.7	1.3	14
Tomatoes, red, raw	100	0.9	1.2	18
Olive oil	9	0.0	0.0	80
Whole recipe	374	29.8	11.6	381

The bowl gives 29.8 g of protein and 11.6 g of fiber. Tuna does most of the protein work, and the chickpeas do the fiber work.

Black bean and chicken rice bowl

That’s the big dinner.

Ingredient (USDA record)	Grams (g)	Protein (g)	Fiber (g)	Energy (kcal)
Black beans, boiled, no salt	170	15.1	14.8	224
Brown rice, long-grain, cooked	150	4.1	2.4	184
Chicken breast, roasted	100	31.0	0.0	165
Avocado, raw	50	1.0	3.4	80
Tomatoes, red, raw	80	0.7	1.0	14
Whole recipe	550	51.9	21.5	668

It gives 51.9 g of protein and 21.5 g of fiber for 668 kcal, which makes it the biggest plate here. Chicken supplies 31.0 g of the protein and no fiber. Beans carry most of the fiber, 14.8 g, plus 15.1 g of protein.

Lentil and tofu stew

A vegetarian dinner with no animal protein at all.

Ingredient (USDA record)	Grams (g)	Protein (g)	Fiber (g)	Energy (kcal)
Lentils, boiled, no salt	200	18.0	15.8	232
Tofu, raw, firm	126	21.8	2.9	181
Spinach, raw	60	1.7	1.3	14
Carrots, raw	80	0.7	2.2	33
Olive oil	4.5	0.0	0.0	40
Whole recipe	470	42.3	22.3	500

The stew gives 42.3 g of protein and 22.3 g of fiber for 500 kcal. It has the most fiber of the four.

How much of the day’s fiber does one meal cover?

Public Health England’s government dietary recommendations give 30 g of dietary fiber a day for adults. I measure each meal against that number.

Meal	Fiber (g)	Share of 30 g (%)	Protein (g)	Energy (kcal)
Overnight oats with Greek yogurt, chia and raspberries	14.7	49	25.8	362
Chickpea and tuna bowl	11.6	39	29.8	381
Black bean and chicken rice bowl	21.5	72	51.9	668
Lentil and tofu stew	22.3	74	42.3	500

A breakfast plus either dinner passes 30 g: 36.2 g with the bean bowl and 36.9 g with the stew. Protein’s the easier number. All four meals clear 25 g, inside the 20–40 g per serving that the International Society of Sports Nutrition gives for people who train. Fiber takes the planning, since the chickpea bowl, the lowest of the four at 11.6 g, covers only 39% of the 30 g a day and the oats reach just 49%.

Can I add fiber without losing protein?

Yes, if you add instead of swapping. Replacing a food changes both numbers, and the lentil record shows how much.

Swap	Protein change (g)	Fiber change (g)	Energy change (kcal)
100 g roasted chicken breast → 200 g boiled lentils	−13.0	+15.8	+67
150 g cooked brown rice → 150 g boiled black beans	+9.2	+10.7	+13.5
150 g cooked brown rice → 150 g cooked quinoa	+2.5	+1.8	−4.5

Swapping 100 g of chicken for 200 g of lentils costs 13.0 g of protein and buys 15.8 g of fiber. That only makes sense when the rest of your day is short on fiber and comfortable on protein. Put the lentils beside the chicken and you don’t lose any protein. Lentils are also among the cheaper ways to buy protein, and cheap high protein meals prices four meals per serving. Rice to black beans is the better swap: it adds protein and fiber together for about 14 more kcal.

I stopped looking for one “high protein high fiber” food. None carries both numbers. A legume with a protein anchor on one plate does.

How do I fit these meals into my day?

Pick one meal. If you want a whole week laid out, high protein meal plan lists every weight. Log what you pick by weight for a week. Watch two numbers, protein and fiber, and move the legume up or down until both land where you want them.

For your own protein target, work it out from your height and weight with the protein calculator. How much protein you should eat a day explains the range it uses.

Log the state you weigh. Boiled lentils have 9.0 g of protein and 7.9 g of fiber per 100 g. Dry lentils, in a separate record, have 24.6 g and 10.7 g. Enter 200 g of cooked lentils as dry and you log 49.3 g of protein instead of 18.0 g. It’s an easy slip when the bag says one thing and the pot holds another.

A digestive condition that limits fiber, or kidney disease, changes both targets, and your doctor sets them. These meals are for healthy adults.

Calsa shows calories, protein, fat, carbs, fiber and sugar side by side as you log. Each entry shows the source and the “per 100 g × grams” math behind its numbers.