High-protein, High-fiber Meals: Your Secret Weapon Against Cravings

This combo delivers a satisfying dose of protein, healthy fats, and fiber, perfect for a light but filling breakfast.

• Eggs provide high-quality protein and essential nutrients like choline.
• Avocados are rich in heart-healthy monounsaturated fats and fiber.
• Hemp seeds add plant-based protein and omega-3s without affecting the flavor much.

Whisk 2 eggs with a splash of milk or water and cook on low heat with olive oil, gently stirring for a soft, custardy texture. Slice ¼ of a ripe avocado and place it on top or on the side. Sprinkle with 1 teaspoon of hemp seeds and season with sea salt and a pinch of chili flakes if you like a little heat.

This meal is rich in protein and fiber and works great as breakfast, a midday snack, or even dessert.

• Greek yogurt packs in protein and probiotics for gut health.
• Chia seeds expand in your stomach to keep you fuller longer and help regulate blood sugar.
• Berries provide natural sweetness, antioxidants, and fiber.

In a bowl, combine ¾ cup of plain, full-fat Greek yogurt with 1 tablespoon of chia seeds. Add ½ cup of fresh or frozen berries, like raspberries (which have 8g fiber per cup!) or blueberries. Stir everything together and let it sit for a few minutes so the chia seeds soften. Optional: drizzle with a tiny bit of honey or monk fruit sweetener if you need more sweetness.

This is a fiber-rich, plant-powered meal you can batch-prep and mix up through the week.

• Quinoa contains all 9 essential amino acids and is a great source of plant-based protein and fiber.
• Roasted veggies like Brussels sprouts, carrots, and broccoli boost fiber, vitamins, and natural sweetness.
• Tahini adds healthy fats and a creamy, savory finish.

In a bowl, start with ½ cup cooked quinoa. Add about ¾ cup roasted vegetables (try tossing chopped broccoli, zucchini, or carrots with olive oil, salt, and garlic powder, then roast at 400°F for 20–25 min). Mix 1 tablespoon of tahini with lemon juice and a splash of water to create a pourable sauce, and drizzle over everything. Garnish with parsley or hemp seeds if you want extra crunch.

Quick, crunchy, and protein-forward, this is a great lunchbox or afternoon craving-buster.

• Turkey breast is lean and protein-rich with virtually no carbs.
• Cucumber and bell peppers are hydrating, fibrous, and give you that satisfying crunch that chips usually deliver.

Lay out 2–3 slices of nitrate-free turkey breast. Spread a thin layer of hummus, mustard, or whipped cream cheese. Place thin cucumber or bell pepper sticks in the center, roll them up, and secure with a toothpick. Serve with a side of baby carrots or a handful of roasted almonds for extra staying power.

This is a cozy, nutrient-dense option that blends plant protein with gut-loving fiber.

• Lentils are rich in both protein and fiber and support stable energy levels.
• Chicken or tofu increases the protein content and makes the soup more filling.
• Warm, savory meals can help reduce cravings for comfort foods or sweets.

Heat 1 cup of store-bought or homemade lentil soup. Stir in ½ cup shredded rotisserie chicken or cubed tofu while heating. Add a handful of spinach or kale and simmer until wilted. Season with a dash of black pepper, turmeric, or cumin for extra flavor. Serve on its own or with a slice of whole grain toast.