Lunch/ dinner recipes under 400 calories rich in fiber and protein?

I brought a mexican style pizza today. It's a whole wheat pita that I'm topping with 1/2 refried beans seasoned with cumin or taco seasoning. Topping with diced tomatoes, lettuce, green onions, salsa and cheese. 313 calories.

Brown rice with baked or roasted chicken breast and a side of broccoli would be great.

One of my newest loves is lentils. 1/4 cup dry yields alot. It's 70 calories with 9g of fiber. My hubby didn't like them but I do. I cook mine in chicken or beef stock with a bay leaf and onion, garlic or whatever you like. It flavors them really well. You can eat as a side, on a salad or make a salad with them by adding fresh veggies.

Vegetarian type chili is another good choice. Since there isn't meat, it's lower in calories.

Good luck!

Grilled __________ (fill in the blank with your preferred meat, poultry, or fish) with brown rice or baked sweet potato and steamed veggie side of your choice.

I just happen to start looking in a magazine and came across this pinto bean stew with jalapeno-corn dumplings. Looks great. 313 calories. 15g fiber 15 g protein. I'm sure you can modify to your liking. Here's the link:

http://www.eatingwell.com/recipes/pinto_bean_stew.html

Cabbage Soup
Servings 25
calories per serving: 93
serving size: 1Cup

20 Ingredients
Use a very large pot or cut ingredients in half.

1.00 tbsp, Coconut Oil
1.00 tbsp, Olive Oil
437.00 g, Carrots - Raw
171.00 g, Celery - Raw
547.00 g, Squash - Summer, all varieties, raw
401.00 g, Spinach - Canned, drained solids or use fresh
232.00 g, Mushrooms - Raw
1028.00 g, Cabbage - Raw
214.00 g, Onions - Raw
244.00 g, Peppers - Sweet, green, raw
1.00 tbsp(s), Spices - Oregano, dried
1.00 tbsp, Spices - Garlic powder
1.00 tbsp, leaves, Spices - Basil, dried
1.00 tbsp, Chives - Freeze-dried
2.00 tsp(s), Spices - Pepper, black
8.00 cup, 33% Less Sodium Chicken Broth-b
8.00 cup (8 fl oz), Water
475.00 g, Cut Green Beans - Canned or fresh ♥
2.00 container (1 4/5 cup (122g) ea.), Black Beans
12.00 oz, Chicken Breasts Boneless Skinless

Nutrition Facts
Total Fat 2 g 3 %
Saturated Fat 1 g 3 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 8 mg 3 %
Sodium 398 mg 17 %
Potassium 369 mg 11 %
Total Carbohydrate 14 g 5 %
Dietary Fiber 5 g 19 %
Sugars 5 g
Protein 8 g 16 %
Vitamin A 78 %
Vitamin C 50 %
Calcium 8 %
Iron 10 %