15 High-Protein, High-Fiber Meals for Building Muscle and Supporting Digestion

Getting enough protein and fiber can feel like a balancing act. While most Americans exceed their protein needs, they fall short on fiber, with over 90% not meeting the recommended daily intake. The good news? By combining our premium protein powder (containing 5g of fiber per serving) with fiber-rich whole foods, you can easily hit both targets while supporting muscle growth and digestive health.

Why Protein and Fiber Work Better Together

Protein is essential for muscle growth and recovery, while fiber aids digestion and helps you feel fuller longer. When combined, these nutrients create a powerful duo that:

• Promotes stable blood sugar levels
• Supports muscle recovery and growth
• Enhances satiety and weight management
• Improves digestive health
• Reduces post-meal energy crashes

The current recommendations suggest 0.8-1.2g of protein per pound of body weight for active individuals, along with 30-50g of fiber daily. Our protein-fiber blend makes it easier to reach these goals while maintaining optimal nutrition.

Tips for Combining Protein and Fiber

1. Start gradually: If you're new to high-fiber eating, increase intake slowly while maintaining adequate protein to avoid digestive discomfort.

2. Stay hydrated: Both protein and fiber require plenty of water to work effectively in your body.

3. Time it right: Include protein and fiber at every meal, aiming for at least:

• 25-30g protein per meal
• 8-10g fiber per meal

1. Choose whole food sources: While supplements help, prioritize whole food sources of both nutrients when possible.

15 High-Protein, High-Fiber Meal Ideas

Breakfast Options

1. Power-Packed Protein Smoothie Bowl

• 1 scoop protein powder (25g protein, 5g fiber)
• 1 cup berries (8g fiber)
• 2 tbsp chia seeds (10g fiber)
• 1 tbsp almond butter (3g protein, 2g fiber) Total: 28g protein, 25g fiber

1. Savory Breakfast Quinoa Bowl

• 1 cup quinoa (8g protein, 5g fiber)
• 2 eggs (12g protein)
• 1 cup sautéed spinach (5g fiber)
• ¼ avocado (3g fiber) Total: 20g protein, 13g fiber

1. High-Protein Overnight Oats

• 1 scoop protein powder (25g protein, 5g fiber)
• ½ cup oats (5g protein, 4g fiber)
• 1 tbsp flaxseeds (3g fiber)
• ½ cup berries (4g fiber) Total: 30g protein, 16g fiber

Lunch Options

4. Protein-Packed Buddha Bowl

• 1 cup lentils (18g protein, 15g fiber)
• 2 cups roasted vegetables (6g fiber)
• ¼ avocado (3g fiber)
• Tahini dressing (3g protein) Total: 21g protein, 24g fiber

4. Power Chicken Salad

• 5 oz grilled chicken (35g protein)
• 2 cups mixed greens (2g fiber)
• ½ cup chickpeas (7g protein, 6g fiber)
• ¼ avocado (3g fiber) Total: 42g protein, 11g fiber

Post-Workout Meals

6. Recovery Protein Smoothie

• 1 scoop protein powder (25g protein, 5g fiber)
• 1 banana
• 2 tbsp hemp seeds (6g protein, 2g fiber)
• 1 cup spinach (2g fiber) Total: 31g protein, 9g fiber

6. Muscle-Building Rice Bowl

• 6 oz tofu (15g protein)
• 1 cup brown rice (5g protein, 3g fiber)
• 1 cup edamame (17g protein, 8g fiber)
• 1 cup broccoli (4g fiber) Total: 37g protein, 15g fiber

Dinner Options

8. Protein-Rich Chili

• 1 cup black beans (15g protein, 15g fiber)
• 4 oz lean ground turkey (22g protein)
• 1 cup quinoa (8g protein, 5g fiber)
• Vegetables (4g fiber) Total: 45g protein, 24g fiber

8. Salmon Power Bowl

• 6 oz salmon (34g protein)
• 1 cup quinoa (8g protein, 5g fiber)
• 1 cup roasted Brussels sprouts (4g fiber)
• ¼ avocado (3g fiber) Total: 42g protein, 12g fiber

Smart Snacks

10. Protein Energy Balls

    • 1 scoop protein powder (25g protein, 5g fiber)
    • 2 tbsp chia seeds (4g fiber)
    • 1 tbsp almond butter (3g protein, 2g fiber) Total: 28g protein, 11g fiber

11. Quick Protein Toast

    • 2 slices ezekiel bread (8g protein, 6g fiber)
    • 2 tbsp hummus (2g protein, 2g fiber)
    • ¼ avocado (3g fiber) Total: 10g protein, 11g fiber

12. Power Trail Mix

    • ¼ cup almonds (7g protein, 4g fiber)
    • 2 tbsp pumpkin seeds (5g protein)
    • ¼ cup dried figs (2g protein, 5g fiber) Total: 14g protein, 9g fiber

Desserts

13. Protein Chia Pudding

    • 1 scoop protein powder (25g protein, 5g fiber)
    • 3 tbsp chia seeds (6g fiber)
    • 1 cup berries (8g fiber) Total: 25g protein, 19g fiber

14. Protein Brownie

    • 1 scoop protein powder (25g protein, 5g fiber)
    • 2 tbsp cocoa powder (2g fiber)
    • 2 tbsp ground flaxseed (4g fiber) Total: 25g protein, 11g fiber

15. Protein Nice Cream

    • 1 scoop protein powder (25g protein, 5g fiber)
    • 1 frozen banana
    • 2 tbsp hemp seeds (6g protein, 2g fiber) Total: 31g protein, 7g fiber

Tips for Success

1. Meal Prep: Prepare protein and fiber-rich ingredients in advance for easy assembly during the week.

2. Smart Substitutions: Use our protein powder in place of flour in baking recipes to boost both protein and fiber content.

3. Listen to Your Body: Everyone's needs are different. Adjust portions and timing based on your activity level and digestion.

4. Quality Matters: Choose high-quality protein sources and whole food fiber sources whenever possible.

By incorporating these meals and our protein-fiber supplement into your diet, you'll easily meet your daily protein and fiber goals while supporting your fitness journey. Remember to increase fiber intake gradually and stay well-hydrated for optimal results.

Note: Nutritional values are approximate and may vary based on specific ingredients and brands used.