Weight loss is often about more than just cutting calories. Choosing foods that keep you full, support lean muscle, and balance blood sugar can make the process easier and more sustainable. That’s where high protein and high fiber foods come in. Protein keeps you satisfied, fuels muscles, and burns more calories during digestion. Fiber slows down digestion, stabilizes appetite, and helps you feel full for longer. Combined, these two nutrients are powerful allies in any weight-loss plan.
Why protein and fiber matter for weight loss
- Protein boosts satiety, helps maintain lean muscle, and has a higher thermic effect compared to carbs or fats.
- Fiber adds bulk without extra calories, slows gastric emptying, and supports gut health.
- Diets that emphasize both nutrients tend to reduce cravings, improve adherence, and make calorie control easier.
How to use this list
This list highlights 20 foods that are both rich in protein and fiber (or pair well together to achieve both). Aim to:
- Include a protein and fiber source at every meal.
- Watch serving sizes and calories, especially with nuts and seeds.
- Increase fiber gradually and drink enough water to avoid bloating.
- Mix and match foods for variety and long-term sustainability.
The top 20 high protein and high fiber foods for weight loss
Explore 20 high protein and high fiber foods for weight loss. These nutrient-packed foods help you burn fat, feel full longer, and maintain a healthy diet easily.
Each item includes why it works, how much protein and fiber you get per serving (approximate values), and simple ways to use it.
- Lentils
- About 18g protein and 15g fiber per cooked cup.
- Affordable, versatile, and excellent for soups, stews, or salads.
- Keeps you full for hours due to resistant starch and slow digestion.
- Chickpeas (Garbanzo beans)
- Around 15g protein and 12g fiber per cooked cup.
- Great in curries, hummus, or roasted as a crunchy snack.
- Balanced mix of plant protein and fiber helps control hunger.
- Black beans
- 15g protein and 15g fiber per cooked cup.
- Add to tacos, burrito bowls, or soups.
- Resistant starch content improves gut health and satiety.
- Edamame (soybeans)
- 17g protein and 8g fiber per cup.
- Steam for a snack, toss into salads, or add to stir-fries.
- One of the few plant sources of complete protein.
- Greek yogurt with chia seeds
- 17–20g protein per cup of yogurt + 10g fiber in 2 tbsp chia.
- Creamy and satisfying; top with fruit for natural sweetness.
- Protein + viscous fiber combination makes it a powerful snack.
- Cottage cheese with berries
- 14g protein per half cup of cottage cheese + 4–6g fiber from a cup of berries.
- Slow-digesting casein protein paired with antioxidants and fiber.
- Works as breakfast, snack, or light dessert.
- Quinoa
- 8g protein and 5g fiber per cooked cup.
- Gluten-free grain that is higher in protein than most cereals.
- Use as a base for bowls, pilafs, or salads.
- Oats
- 6g protein and 8g fiber per cup cooked.
- Rich in beta-glucan, a viscous fiber proven to aid appetite control.
- Enjoy as overnight oats, porridge, or in smoothies.
- Chia seeds
- 5g protein and 10g fiber per 2 tablespoons.
- Form a gel in the stomach, keeping you full longer.
- Great in puddings, smoothies, or sprinkled on cereal.
- Flaxseed
- 4g protein and 8g fiber per 2 tablespoons (ground).
- Rich in omega-3 ALA and lignans.
- Add to yogurt, oatmeal, or baked goods.
- Almonds
- 6g protein and 4g fiber per ounce (23 nuts).
- Portable snack that helps control hunger between meals.
- High in healthy fats but calorie-dense—watch portions.
- Pistachios or peanuts
- 6g protein and 3g fiber per ounce.
- Affordable and satisfying snack.
- Eating them in the shell may slow you down and improve portion control.
- Pumpkin seeds (pepitas)
- 9g protein and 3g fiber per ounce.
- Sprinkle over salads, yogurt, or blend into pesto.
- Rich in minerals like magnesium and zinc.
- Broccoli and cruciferous vegetables
- 3g protein and 5g fiber per cup cooked.
- Low in calories, high in micronutrients and antioxidants.
- Steam, roast, or stir-fry for volume and satiety.
- Green peas
- 8g protein and 9g fiber per cup cooked.
- Naturally sweet and kid-friendly.
- Add to soups, rice dishes, or pasta.
- Berries (raspberries, blackberries, blueberries)
- Around 1–2g protein and 8g fiber per cup.
- Low in sugar compared to other fruits, rich in antioxidants.
- Snack on fresh, frozen, or in yogurt bowls.
- Brown rice and whole grains
- 5g protein and 4g fiber per cooked cup.
- More filling and nutritious than refined white rice.
- Pair with beans or lentils to boost protein further.
- Sprouted grain or Ezekiel bread
- 5g protein and 3–4g fiber per slice.
- Higher in protein than standard bread; often easier to digest.
- Use for sandwiches or avocado toast.
- Eggs with vegetables
- 6g protein per egg + fiber from spinach, peppers, or beans.
- Quick and versatile for breakfast or dinner.
- Combining eggs with veggies makes a balanced, filling meal.
- Salmon with lentils or quinoa
- 22g protein in 3oz salmon + fiber from lentils/quinoa.
- Provides omega-3 fats that support heart health and satiety.
- Perfect dinner plate balanced with vegetables.
The top 20 high protein and high fiber foods for weight loss
| Food Item | Protein (per serving) | Fiber (per serving) | Quick Use Ideas |
|---|---|---|---|
| Lentils (1 cup cooked) | ~18g | ~15g | Soups, salads, curries |
| Chickpeas (1 cup cooked) | ~15g | ~12g | Hummus, roasted snack |
| Black beans (1 cup cooked) | ~15g | ~15g | Tacos, burrito bowls |
| Edamame (1 cup cooked) | ~17g | ~8g | Steamed, stir-fries |
| Greek yogurt (1 cup) + chia (2 tbsp) | ~20g | ~10g | Yogurt bowls, smoothies |
| Cottage cheese (½ cup) + berries (1 cup) | ~14g | ~5g | Breakfast or snack |
| Quinoa (1 cup cooked) | ~8g | ~5g | Grain bowls, salads |
| Oats (1 cup cooked) | ~6g | ~8g | Oatmeal, overnight oats |
| Chia seeds (2 tbsp) | ~5g | ~10g | Pudding, toppings |
| Flaxseed (2 tbsp ground) | ~4g | ~8g | Smoothies, baked goods |
| Almonds (1 oz / 23 nuts) | ~6g | ~4g | Portable snack |
| Pistachios/Peanuts (1 oz) | ~6g | ~3g | Snacks, trail mix |
| Pumpkin seeds (1 oz) | ~9g | ~3g | Salads, yogurt, pesto |
| Broccoli (1 cup cooked) | ~3g | ~5g | Roasted, steamed |
| Green peas (1 cup cooked) | ~8g | ~9g | Rice dishes, soups |
| Raspberries/Blackberries (1 cup) | ~1–2g | ~8g | Yogurt bowls, snacks |
| Brown rice (1 cup cooked) | ~5g | ~4g | Pair with beans/protein |
| Sprouted/Ezekiel bread (1 slice) | ~5g | ~3–4g | Toast, sandwiches |
| Eggs + veggies (2 eggs + spinach) | ~12g | ~3–4g | Scrambles, omelets |
| Salmon (3 oz) + lentils (½ cup) | ~22g + 9g | ~8g | Dinner plates, salads |
Meal ideas using high protein and high fiber foods
- Breakfast: Greek yogurt with chia and berries; veggie scramble with sprouted toast.
- Lunch: Lentil-quinoa salad with broccoli and edamame.
- Dinner: Salmon with peas and brown rice pilaf.
- Snacks: Almonds, cottage cheese with fruit, roasted chickpeas, or chia pudding.
Smart shopping and preparation tips
- Stock frozen vegetables, berries, and edamame to save time.
- Buy legumes in bulk; cook big batches and freeze portions.
- Keep nuts and seeds in small containers to avoid overeating.
- Flavor meals with herbs, spices, and citrus instead of heavy sauces.
Common mistakes to avoid
- Adding too much fiber at once—start slowly to reduce bloating.
- Relying on processed “protein bars” with lots of sugar instead of whole foods.
- Forgetting overall calorie balance—protein and fiber help, but portions still matter.
- Skipping hydration, which is essential when fiber intake goes up.
Frequently asked questions
What are the best high protein and high fiber foods for weight loss?
Some of the best options are lentils, chickpeas, black beans, edamame, oats, chia seeds, Greek yogurt, almonds, quinoa, and vegetables like broccoli and peas.
How much protein and fiber should I eat daily for weight loss?
Most adults aiming for weight loss benefit from 1.2–1.6 grams of protein per kilogram of body weight daily. Fiber needs are about 25 grams per day for women and 38 grams per day for men.
Can a high protein high fiber diet help reduce cravings?
Yes. Both nutrients enhance satiety, keep you fuller for longer, and help prevent mindless snacking.
Are high protein high fiber snacks good for weight loss?
Absolutely. Greek yogurt with chia seeds, roasted chickpeas, almonds, or cottage cheese with berries make portable, filling snacks.
Any side effects of suddenly adding lots of fiber?
Yes. A sudden jump in fiber may cause gas, bloating, or stomach discomfort. Add it gradually and drink plenty of water.
Conclusion
The key to sustainable weight loss isn’t just eating less, but eating smarter. High protein and high fiber foods provide long-lasting fullness, preserve lean muscle, and improve appetite control. By combining these foods in your daily meals—whether it’s lentil soup, salmon with quinoa, or chia pudding—you can build a diet that’s not only effective for weight loss but also nourishing for long-term health.