How I Get 100g+ of Protein and 25g+ Fiber Daily Without Complicated Meal Plans
Simple, Whole Foods–Based Eating That Fuels My Day
Most people think it requires a lot of effort to eat a high-protein diet. Getting enough protein daily doesn’t have to be complicated, time-consuming, or boring. I hit 100+ grams of Protein daily with simple, nourishing meals built around whole foods and a few smart supplements. If you want to fuel your body with Protein and fiber—without sacrificing flavor—here’s what I eat in a day.
Breakfast: Protein Smoothie + Collagen Coffee
This combo is how I start my day. It’s quick, tasty, and gets me close to halfway to my protein goal before 8am.
Simple Smoothie Ingredients:
- 1 cup frozen blueberries
- 1 cup frozen mango
- 1 scoop Vanilla Protein Powder – [Buy here]
- 1 cup water
Collagen Coffee:
- 1 cup brewed coffee
- 1 scoop Collagen Powder – [Buy here]
I like black coffee, so nothing else.
Macros:
- Protein: ~35g (25g from protein powder + 10g from collagen)
- Fiber: ~7g
- Calories: ~300–350
Lunch: Grilled Chicken Salad + High-Fiber Veggies & Fruits
Lunch is usually a big, hearty salad with lean Protein.
What’s on the plate:
- 4-5 oz grilled or roasted chicken breast
- 1/2 beets
- 1/2 cup cooked sweet potatoes – I love sweet potatoes
- 2 cups Mixed greens, 1/2 tbs olive oil + 1 tbs balsamic, salt and pepper
- 1 kiwi or apple or pare
Macros:
- Protein: ~40g
- Fiber: ~12g
- Calories: ~500–550
Dinner: Chicken, Shrimp, or Fish with Roasted Veggies and some fruits
Dinner is all about variety, warmth, and lots of volume with minimal fuss.
What’s on the plate:
- 4-5 oz grilled chicken breast or 8-10 Jumbo shrimp, sometimes salmon
- 2 cups roasted cauliflower – roast with olive oil and salt
- 1 cup roasted Brussels sprouts – roast with olive oil and salt
- 1 apple or kiwi
Macros:
- Protein: ~40g
- Fiber: ~12g
- Calories: ~500–550
Dessert: Greek Yogurt Bowl with Fruit & Raw Honey
This is my go-to sweet treat that keeps me on track with my protein goals.
What’s in the bowl:
- 1 1/2 cups fat-free Greek yogurt – I buy mine from Costco
- 2–3 tbsp raw honey
- Handful of fruit (frozen mango, fresh figs, or raspberries)
Macros:
- Protein: ~34g
- Fiber: ~3–5g (depending on fruit)
- Calories: ~300 – 350
Total Daily Intake:
The above portions change, but I always aim for 100g+ Protein and 25g+ fiber, so here is the range.
- Protein: ~120 – 150g
- Fiber: ~28–30g
- Calories: ~1450–1650 – (1800 when I strength train)
Shop My Protein Staples from amazon.
Here are the two staples that help me hit my protein goal every day:
If you need help with recipes, I have published more than 10 books, which are available on Amazon – KRKR Books in more than 10 countries.
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