It’s Tough to Eat High-Protein and High-Fiber. These 5 Recipes Make It Easy.

FOR MEN, THE daily recommended amount of fiber is 38 grams. But hitting that number is actually kind of tough. (Thirty-eight grams is the equivalent of 12 ⅓ medium bananas, for reference.)

So dietitians largely agree that if you want to reap the gut-filling, weight-managing, heart-health-ifying benefits of fiber, you should just eat more—and ideally through food. “You could take a supplement, but along with high-fiber foods you’re also getting vitamins, minerals, and antioxidants,” says Kelsey Kunik, RD, at Graciously Nourished.

You don’t even have to eat less protein. In fact, packaging protein with fiber will help you feel fuller, longer. These five meals are proof. And, if you want 20 more recipes, have at ‘em.

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Ham & Egg Power Bites

NUTRITION PER SERVING: 357 calories, 25 g protein, 27 g carbs (9 g fiber), 17 g fat

What’ You’ll Need:

• 2 Tbsp psyllium husk powder
• 1 tsp poultry seasoning
• 1 cup whole milk
• 6 eggs
• 2 cups navy beans, rinsed and smashed
• 1 cup thawed frozen spinach, chopped
• 1 heaping cup cheddar cheese, diced or grated
• 1 heaping cup diced cooked ham

How to Make It:

1. Preheat the oven to 350°F. In a medium bowl, add the psyllium husk powder, poultry seasoning, and milk. Vigorously whisk until a thick paste forms.

2. In a large bowl, whisk the eggs. Add the milk mixture, along with 1 tsp sea salt and ½ tsp freshly ground black pepper. Stir well. Fold in the navy beans, spinach, cheddar, and ham.

3. Divide the egg mixture evenly into a 6-cup XL silicone muffin pan and bake until puffed and just set in the center, about 40 minutes. Let cool. (They freeze well too.) Makes 6 servings

Bison & Black Bean Skillet

NUTRITION PER SERVING: 347 calories, 31 g protein, 26 g carbs (10 g fiber), 15 g fat

What You’ll Need:

• 1 Tbsp avocado oil
• 1 lb ground bison
• 1 onion, chopped
• 2 garlic cloves, chopped
• 1 Tbsp chili powder
• 1½ cups black beans, rinsed and drained
• 1 cup fire-roasted diced canned tomatoes
• 1 avocado, cubed
• ¼ cup pickled jalapeños, rinsed
• Lime wedges and fresh cilantro, for serving

How to Make It:

In a large cast-iron pan over medium-high, heat the oil. Add the bison and cook, undisturbed, to develop caramelization, 2 to 3 minutes, before stirring to break up into pieces. Add the onion and garlic, and continue cooking, letting the edges char a bit, 3 to 5 minutes. Stir in the chili powder, black beans, tomatoes, and 1 tsp salt. Cook until thickened, 5 to 7 minutes. Finish with the avocado and jalapeño just before serving with lime and cilantro. Eat with some crusty bread, if you’d like. Makes 4 servings

Halibut with Fava Beans & Almond-Herb Butter

NUTRITION PER SERVING: 520 calories, 40 g protein, 34 g carbs (11 g fiber), 26 g fat

What You’ll Need:

• ⅓ cup cooked fava beans
• ½ cup cooked green peas
• 1 Tbsp chopped mint
• 1 tsp extra-virgin olive oil
• ½ small onion, sliced thin
• 5 oz halibut fillet
• 1 tsp salted butter
• Juice and zest of ¼ lemon
• 1 Tbsp parsley, chopped
• 1 tsp tarragon
• 1 Tbsp capers
• 2 Tbsp almonds, chopped and toasted

How to Make It:

1. Preheat the oven to 400°F. In a small bowl, mash together the fava beans, peas, mint, and a generous pinch of salt and pepper. Set aside.

2. Tear a large sheet of parchment paper (about 12×16 inches) and place ½ of a thinly sliced onion in the center. Layer on the pea mash, then place the halibut on top. Season with salt and pepper. Top with the butter, lemon zest, parsley, tarragon, and capers. Lift the sides of the parchment up toward the center above the fish until they meet and begin folding them downward in tight, overlapping crimps to create a sealed pouch. Tuck the ends to trap steam and keep the packet secure.

3. Place the packet on a baking sheet and bake until the fish is just cooked through, 12 to 14 minutes. Carefully open the parchment and serve in the pouch, garnished with toasted almonds. Makes 1 serving

Char-Grilled Steak & Greens with Chimichurri

NUTRITION PER SERVING: 515 calories, 35 g protein, 25 g carbs (10 g fiber), 33 g fat

What You’ll Need:

• 4 oz beef striploin or tenderloin steak
• 5 asparagus spears
• 10 green beans
• ½ cup green peas, warmed
• 1 tsp extra-virgin olive oil, plus 2 Tbsp
• ¼ cup chopped cilantro
• ¼ cup chopped parsley
• ¼ cup chopped olives
• 1 Tbsp spicy red pepper, chopped
• 1 scallion, sliced
• Juice and zest of ½ lemon

How to Make It:

1. Preheat a well-oiled grill or grill pan to high. Season the beef with salt and pepper on both sides. Grill to your preferred temp (for medium rare: roughly 4 minutes per side for a 1-inch-thick steak) and set aside to rest.

2. Toss the asparagus and green beans and peas with the 1 tsp oil and grill until tender and charred, 2 to 3 minutes.

3. For the chimichurri: In a small bowl, combine the remaining oil, cilantro, parsley, olives, red pepper, scallion, and the lemon zest and juice. Season with salt and pepper and set aside.

4. Slice the steak and arrange over the greens and peas. Spoon the chimichurri over the steak with remaining sauce on the side. Makes 1 serving

Tofu Kimchi Bowl

NUTRITION: 400 calories, 25 g protein, 25 g carbs (10 g fiber), 25 g fat

What You’ll Need:

• 3 oz firm tofu, cubed and blotted dry
• 2 Tbsp soy sauce
• 1 Tbsp avocado oil, for searing
• 2 generous cups salad greens
• ⅓ cup shelled edamame
• 1 oz kimchi
• ½ avocado, sliced
• 1 tsp sesame oil
• 1 tsp maple syrup or honey
• 1 Tbsp lime juice
• Mint and cilantro leaves, for serving

How to Make It:

1. In a medium bowl, toss the tofu with the soy sauce and set aside while you prep the rest of the ingredients.

2. In a larger nonstick or cast-iron pan set over high, heat the avocado oil. Place the tofu cubes in a single layer in the pan. Sear until the cubes are charred around all sides, turning every minute or so. Set aside to cool slightly.

3. In a large bowl, add the greens, edamame, kimchi, avocado, and the tofu.

4. In a small bowl, whisk the sesame oil, maple syrup (or honey), and lime juice. Drizzle over the salad and garnish with the mint and cilantro. Makes 1 serving

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