15 High-Fiber, High-Protein Meals with Latin American Flavor
Written by Isabel Vasquez Larson RD, LDN
Lots of our clients express concern that they aren’t eating enough protein. And it makes sense.
Supermarket shelves are lined with protein-enhanced foods and fitness influencers encourage dramatically ramping up your protein intake.
Plus, with the rise of GLP-1s, more Americans are focused on increasing their protein intake—a worthwhile focus given the impact these drugs can have on muscle mass.
Protein is indeed important, but most Americans meet their protein needs.
In truth, fiber probably deserves more of your attention. Over 90% of women and 97% of men fall short on fiber, per the Dietary Guidelines for Americans.
On average, Hispanic Americans get more fiber than other racial or ethnic groups, but we still only meet about 65% of our fiber needs, per the USDA.
For that reason, we’re sharing 15 high-protein, high-fiber meal ideas. These meals have at least 6 grams of fiber (about 20% of the daily value) and 20 grams of protein to help keep you satiated, strong, and regular.
Why are protein and fiber important for health?
Promote satiety. Fiber and protein both promote satiety, so you’ll feel fuller longer. If you want your meals to sustain your energy levels and leave you satisfied instead of hankering for a snack an hour after eating, fiber and protein are a must.
Prevent blood sugar spikes. Fiber is a non-digestible carb, so it doesn’t spike blood sugars. In fact, eating more fiber can help lower A1C, fasting blood glucose, and fasting insulin levels, per a 2021 study in the Journal of Functional Foods. Meanwhile, protein doesn’t raise blood sugars, and it helps slow digestion to prevent blood sugar spikes. According to a 2022 report in Advances in Food and Nutrition Research, eating at least 7 to 10 grams of protein at a meal can help lower post-meal blood sugars.
Fiber is great for your gut. You probably know fiber helps you stay regular, but it does much more for gut health. It also helps prevent diarrhea, slowing digestion so your body has more time to absorb nutrients from your food. Plus, it helps feed the healthy microorganisms in your gut so they can grow and thrive, per a 2022 study in Microorganisms. This also has benefits on metabolic health.
Protein is essential for muscle health. Protein is the building block of your muscles. Eating enough protein prevents muscle breakdown and, when paired with resistance training, promotes muscle growth, per a 2020 study in The Journal of Nutrition. If you’re above 65 years old, an elite athlete, or on a GLP-1 medication, you may have higher protein needs to preserve, repair and build muscle.
Below, we’re sharing 15 high-protein, high-fiber meals—5 breakfasts, 5 lunches, and 5 dinners. We list the key ingredients to reach these protein and fiber goals, but feel free to add more ingredients for flavor—things like herbs, spices, or salsas.
High-Fiber, High-Protein Breakfasts
1.Loaded avena
Cook your avena in dairy or soy milk, and top it with fruit, nuts, and seeds for more fiber and protein. Feel free to add spices like cinnamon for more flavor, and enjoy it hot or cold.
½ cup oats
1 cup milk (dairy or soy)
1 tablespoon chia seeds
½ cup mixed berries
2 tablespoons slivered almonds
Total protein: 18 g
Total fiber: 15 g, or 54% of the daily value (DV)
2. Breakfast burrito
Breakfast burritos are easy to pack with nutrition, and you can even prep them ahead and freeze them to reheat in the future.
Medium flour tortilla
One large egg
¼ cup shredded cheese
⅓ cup black beans
¼ cup salsa
Total protein: 21 g
Total fiber: 9 g, or 32% of the DV
3. Egg and avocado toast
Want a satisfying breakfast in just 5 minutes? Whip up avocado toast and top it with eggs for about 20 grams of protein and 8 grams of fiber.
2 slices whole wheat bread
2 eggs
½ avocado
Total protein: 20 g
Total fiber: 8 g, or 29% of the DV
4. High-protein batido
Batidos or licuados are easy to fill with nutritious ingredients like nuts, seeds, fruits, veggies, and yogurt. For example, this recipe packs 24 grams of protein and 11 grams of fiber.
1 cup papaya or mango
½ medium banana
½ cup frozen spinach
1 cup milk
½ cup Greek yogurt
1 tablespoon chia seeds
Total protein: 24 g
Total fiber: 11 g, or 39% of the DV
5. Tropical chia pudding
Chia seeds are a fiber powerhouse. By soaking them in dairy or soy milk and mixing in nuts and fruit, you have a fiber- and protein-rich breakfast.
3 tablespoons chia seeds
½ cup mango
¾ cup milk (dairy or soy)
2 tablespoons walnuts
2 tablespoons shredded coconut
Total protein: 15 g
Total fiber: 19 g, or 68% of the DV
High-Fiber, High-Protein Lunches
6. Bean and Cheese Quesadilla
Beans are one of the easiest (and tastiest) ways to boost your fiber intake, and they’re also a good source of plant protein. Use them to make a quesadilla for a 5-minute meal that’ll keep you satisfied through the afternoon.
Feel free to swap out black beans for your favorite kind of beans.
Medium flour tortilla
¼ cup shredded cheese
⅓ cup black beans
¼ cup salsa
¼ cup guacamole
Total protein: 16 g
Total fiber: 13 g, or 46% of the DV
7. Canned Tuna Tostadas
For an affordable and convenient high-quality protein, use canned tuna. Mix it with veggies and lime juice to make a simple ceviche, and enjoy it on top of tostada shells.
1 serving Ceviche de Atún (Canned Tuna Ceviche)
3 corn tostada shells
⅓ avocado
Total protein: 21 g
Total fiber: 8 g, or 29% of the DV
8. Rice and Bean Bowl
Does a better couple exist than rice and beans? Use them as the base for a satisfying bowl with chicken, plátanos, and avocado.
¾ cup white rice
⅓ cup black beans
3 ounces chicken
½ cup baked sweet plantain
⅓ avocado
Total protein: 34 g
Total fiber: 12 g, or 43% of the DV
9. Taco Salad
When you want something refreshing but still satiating, throw together a taco salad. Add veggies, ground meat, beans, corn, cheese and avocado for plenty of protein and fiber. It’s a great option when you have random leftovers to use up!
2 cups lettuce
¼ cup shredded cheese
3 ounces ground beef
¼ cup black beans
¼ cup pico de gallo
¼ cup corn
⅓ avocado
Dressing of your choice
Total protein: 29 g
Total fiber: 10 g, or 36% of the DV
10. Charcuterie Board Lunch
Adult lunchables—I mean, a charcuterie board—can absolutely be a nutritious lunch. Just be sure to include a combo of whole grains, protein, fruit and/or veggies, and nuts!
6 woven wheat crackers (like Triscuits)
¼ cup cubed cheddar cheese
¼ cup no-sugar-added dried cranberries
¼ cup almonds
Total protein: 19 g
Total fiber: 10 g, or 36% of the DV
High-Fiber, High-Protein Dinners
11. Fish Tacos
Yes, tacos can be full of nutrition, including fiber and protein. Fish offers plenty of quality protein, while corn tortillas (a whole grain), salsa, and other veggies add plenty of fiber! You can also swap fish for another protein source of your choosing.
3 corn tortillas
4 ounces tilapia
½ cup cabbage slaw
½ cup pico de gallo
Total protein: 24 g
Total fiber: 8 g, or 29% of the DV
12. Lentil Soup
Lentejas provide an abundance of both fiber and protein. Just a bowl of lentil soup with a whole grain on the side makes for a high-fiber, high-protein meal.
1 serving Sopa de Lentejas
2 small corn tortillas
Total protein: 28 g
Total fiber: 26 g, or 93% of the DV
13. Pollo Guisado
Pollo guisado is yet another cultural dish that can help you meet your fiber and protein goals. Pair it with white rice and avocado for about 19 grams of protein and 6 grams of fiber.
1 serving Pollo Guisado (Dominican stewed chicken)
¾ cup white rice
⅓ avocado
Total protein: 19 g
Total fiber: 6 g, or 21% of the DV
14. Chile Rellenos
Chile rellenos may seem like an indulgence, but they’re full of protein and fiber! Particularly if you eat them with beans, you can reach about ⅓ of your daily fiber needs with this one meal.
¾ cup white rice
½ cup refried beans
Total protein: 24 g
Total fiber: 9 g, or 32% of the DV
15. Ground Beef Nachos
Load nachos with lean protein, beans, avocado, and/or veggies for plenty of fiber and protein. Feel free to use beans (or any other protein you like) instead of beef in this recipe.
1 serving Beef Nachos with Pico de Gallo
Total protein: 40 g
Total fiber: 8 g, or 29% of the DV
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
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