The Secret to Staying Full? Pair Protein and Fiber from Your Fridge and Freezer

If you’re trying to eat better this year, two nutrients can make a big difference in how satisfied you feel: protein and fiber. Both protein and fiber help keep you feeling fuller from one meal to the next. The good news? Some of the easiest, quickest upgrades are waiting for you in the refrigerated and frozen aisles of your favorite grocery store.

Get started today with these fun and practical ways that turn everyday ingredients into nutritious meals that fit your life.

Finding Fiber in the Freezer

The freezer aisle is one of the quickest shortcuts to feeling full and fueled. Frozen fruit, for example, is naturally rich in fiber and ready to use anytime. Blend it with Greek yogurt to make a creamy, protein-packed breakfast or snack that keeps you fueled throughout the day.

Starting your day with this Frosty Peach & Pear Smoothie, which uses frozen fruit for no-prep sweetness and texture, is a great way to get started. Pair the smoothie with frozen whole-grain waffles or refrigerated oatmeal cups for a balanced fiber boost.

When it comes to vegetables, the freezer is also your friend, requiring no washing or chopping to prepare your meal. Whether you microwave a quick side, toss them into eggs, or add them to pasta, frozen veggies make it easy to add fiber to almost any meal. These Easy Vegetable Side Dishes with Frozen Vegetables show just how simple it can be to turn a bag of frozen mixed veggies into something delicious and filling.

The Power is in the Protein

Another easy way to level up your meals is to combine a protein-rich food with a fiber-rich one. This doesn’t need to be complicated; just pair foods like Greek yogurt with frozen berries, frozen salmon with frozen broccoli, cottage cheese with frozen mango and chili-lime seasoning, or frozen quinoa with chicken strips.

Even simple combinations like a veggie burger with mixed vegetables or tofu with edamame create meals that help steady your hunger and keep your energy more consistent throughout the day.

If you love meals that require minimal cleanup, sheet-pan dinners are a lifesaver. Toss your protein and veggies on a single pan, bake, and you’re done. They’re perfect for busy nights and even better when you round them out with frozen whole grains like quinoa, brown rice, or grain medleys for a fiber boost. Check out these Quick & Easy Sheet-Pan Dinners for inspiration.

Since frozen and refrigerated staples are already prepped and ready to use, it’s easier to build meals you feel good about every single day. When you start combining proteins like yogurt, chicken, fish, eggs, tofu, or beans with fiber-rich foods like fruits, vegetables, and whole grains, you’ll notice the benefits quickly. Meals will keep you full longer and more consistently energized while cravings quiet down and your digestion gets a gentle boost.

You don’t need a complicated plan or hours in the kitchen. Just a few freezer favorites, a couple refrigerated basics, and a mindset that pairs protein with fiber. Keep it simple, make it tasty, and enjoy how much more satisfied you feel from breakfast through dinner.

Annette Maggi, MS RDN, LD, FAND

Annette is a registered dietitian and nutrition expert who helps people and brands turn credible nutrition science into practical, everyday food choices. With experience working with major retailers and food companies, she’s known for making complex health topics approachable, relevant, and actionable—always grounded in science and real-world eating.