What meal is high in fiber and protein?

Great examples include lentil and quinoa bowls with grilled chicken, salmon with farro and roasted Brussels sprouts, and Greek yogurt with chia seeds, berries, and almonds. Each of these meals fits perfectly into a high-protein high-fiber meal plan, offering 25 to 35 grams of protein and over 10 grams of fiber per serving.

How to lose 7lbs in 2 weeks meal plan?

Losing 7 pounds in two weeks is possible for some people, especially when starting a structured eating routine. A high-protein high-fiber meal plan supports this goal by reducing cravings, stabilizing blood sugar, and increasing satiety. Stick to lean proteins, legumes, and fibrous vegetables, and stay hydrated. Pair your meals with light daily activity, and avoid processed foods and sugars to speed up results.

How can I get 120g of protein a day?

Divide your intake across the day: 30 grams at breakfast, 40 at lunch, 30 at dinner, and the rest from snacks. Focus on foods like tofu, tuna, Greek yogurt, eggs, lentils, and edamame. When following a high-protein high-fiber meal plan, hitting 120 grams becomes easier because you’re building complete meals instead of relying on supplements.

Can you lose weight by eating protein and fiber?

Yes, and you can do it without starving. Protein preserves lean muscle and increases calorie burn during digestion. Fiber slows down how quickly you process meals, helping you feel fuller for longer. Together, they reduce total calorie intake naturally, making a high-protein high-fiber meal plan one of the most sustainable ways to lose weight.

High-Protein High-Fiber Meal Plan: Drop 7lbs Fast With This Bold Strategy

Description

This high-protein high-fiber bowl is packed with seasoned grilled chicken, quinoa, lentils, and roasted vegetables. It’s perfect for meal prep or a filling dinner that fuels weight loss, muscle repair, and digestion. Balanced, bold, and ready in under 40 minutes.

Ingredients

Scale

1 cup cooked quinoa

½ cup cooked green lentils

1 grilled chicken breast, sliced

1 cup broccoli florets

½ red bell pepper, sliced

1 tbsp olive oil

½ tsp garlic powder

¼ tsp black pepper

Salt to taste

1 tbsp tahini

1 tbsp lemon juice

1 tbsp water

1 tsp Dijon mustard

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Instructions

Preheat oven to 400°F and line a tray with parchment.

Toss broccoli and bell pepper in olive oil, garlic powder, salt, and pepper. Roast for 20 minutes.

Cook quinoa and lentils according to package directions if not already prepared.

Grill or pan-sear chicken breast until cooked through, about 6 minutes per side.

In a small bowl, whisk tahini, lemon juice, Dijon, and water to create a creamy sauce.

Assemble bowls with quinoa, lentils, chicken, and roasted vegetables.

Drizzle with tahini dressing just before serving.

Notes

Swap chicken with tofu for a plant-based version.

This meal holds well for 3–4 days in airtight containers.

Add chopped parsley or chili flakes for extra flavor.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: High-Protein
Method: Roasting, Grilling
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 510
Sugar: 5g
Sodium: 410mg
Fat: 21g
Saturated Fat: 3g
Unsaturated Fat: 16g
Trans Fat: 0g
Carbohydrates: 38g
Fiber: 11g
Protein: 45g
Cholesterol: 65mg