How to Always Eat High-Protein and High-Fiber Meals
When it comes to healthy eating, I keep things incredibly simple: every meal starts with a high-protein source—like chicken, seafood, eggs, Greek yogurt (my favorite), or cottage cheese—and then I add plenty of fruits and vegetables. I rarely eat bread, pasta, or rice. Once you fill your plate with real protein and a rainbow of produce, you don’t miss those starches—the flavors and textures of fresh foods are so much better!
If you want to make high-protein, high-fiber meals your everyday lifestyle, here’s how to do it easily, satisfyingly, and sustainably.
1. My Favourite Protein Staples
- Chicken breast or thighs (baked, grilled, or shredded)
- Seafood (salmon, shrimp, tuna)
- Eggs (hard-boiled, scrambled, or added to veggie dishes)
- Greek yogurt & cottage cheese (for breakfast, snacks, or dessert)
- Protein powder (in smoothies)
2. My Go-To High-Fiber Fruits and Vegetables
Fruits I Eat Regularly:
- Blueberries (especially in my morning smoothie)
- Mangoes and pineapple (great for smoothies and dessert)
- Raspberries
- Kiwi (a daily favorite, often at lunch)
- Pears
- Apples
- Avocado
Vegetables I Rely On:
- Sweet potatoes (roasted or air-fried)
- Brussels sprouts
- Cauliflower
- Asparagus
- Spinach
When I’m short on time, I’ll grab a salad—but I much prefer roasted or cooked veggies for better digestion and deeper flavor.
3. What I Eat on a Typical Day (Sample Meals)
To give you a real-life look at how easy this can be, here’s what I eat most days:
Breakfast
- Blueberry-mango smoothie with protein powder (sometimes with pineapple or another fruit for variety)
- Or a big bowl of Greek yogurt with raw honey and fruit (usually frozen mangoes)
Lunch
-
Chicken breast with roasted sweet potatoes, Brussels sprouts, and fresh kiwi
-
Or chicken with asparagus, avocado, and apple slices
Dinner
- Baked salmon or shrimp with roasted cauliflower and mango on the side
- Or chicken with sautéed spinach, Brussels sprouts, and a pear
Dessert
- A big bowl of Greek yogurt with raw honey and frozen mangoes (or whatever fruit is on hand)
Because I eat a variety of fruits and vegetables, my meals are never dull—and once you build your meals like this, you genuinely don’t miss the bread or rice. The flavors are just so much better.
4. Set Up Your Kitchen for Success
Here’s how I make my meals quick and consistent:
- Batch-cook proteins – Grill or bake extra chicken or seafood so you always have some ready
- Wash and chop produce in advance – Makes assembling meals easy and fast
- Stock frozen fruits and veggies – Perfect for smoothies and quick dinners
- Keep Greek yogurt and cottage cheese stocked – Excellent for high-protein breakfasts, snacks, or dessert
5. Make It Your Lifestyle, Not a Diet
It’s not about restriction—it’s about repetition. When you find combinations you love, eating well becomes effortless. Building meals around protein and fiber keeps you full, energized, and satisfied—without needing willpower.
My Favorite Kitchen Tools
These tools help make my meal prep faster and easier:
Need More Help?
If you’re looking for done-for-you recipes, grab a copy of one my books—available in over 10 countries, including the USA, Canada, and the UK:
📘 High-Protein, High-Fiber Meal Prep Guide
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