I hope you enjoyed the first post of this series and have been utilizing those food lists!
For this post, I wanted to show you exactly what a day of high-protein and high-fiber eating looks like in my life. Let me be clear: the purpose of this post is not to tell you that you should eat exactly like I do. My intention is simply to show you how easy it can be to hit the higher end of your nutritional goals with food that actually tastes good.
Chances are, you won’t need quite as much protein and fiber as I consume for two reasons:
- Body Size: I’m almost 6 feet tall and my weight stays right around 200 lbs.
- Activity Level: On a normal week I average 18,000 steps a day, run 3 times and strength train 3 to 4 times.
With that said, my current goals are to hit at least 150 grams of protein and 30+ grams of fiber per day. This specific day of eats exceeds both of those numbers, and it’s a rotation I’ve been really enjoying lately.
This post is all about ideas. You can easily adjust these portions down to meet your personal needs, and I’ll share some tips on how to do that at the end of the post.
The Routine
I currently follow this meal rotation about 4 days a week. I personally like to eat relatively the same things Monday through Thursday, then I change things up Friday through Sunday. My husband and I usually eat our own meals during the work week and cook together more on the weekends. We also typically throw in a meal or two out at a restaurant.
Because I value that weekend variety, I tend to keep these three meals on repeat during the week. When I get burnt out, I will switch them up.
Breakfast: Chocolate Protein N’oats Topped with PB2 and Cacao Nibs
53g Protein | 17g Fiber
This recipe is adapted from The Peachie Spoon. These are similar to "overnight oats," but they utilize coconut flour instead of oats. While it isn't a common grocery store staple (I get mine from Amazon), coconut flour is awesome when it comes to fiber content—it packs 5 grams of fiber into a tiny 15-gram serving.
My version differs from the original because I add liquid egg whites to boost the protein. (Note: Liquid egg whites from a carton are pasteurized and perfectly safe to consume without cooking!)
This recipe makes four large servings. I just place my blender on a food scale and "dump and go":
- 300g Non-dairy milk (I use So Delicious Coconut)
- 60g Coconut flour
- 20g Psyllium husk
- 40g Unsweetened cocoa powder
- 120g Chocolate protein powder
- 525g Liquid egg whites
Here are the rough measurements if you don’t use a scale:
- 1 1/4 cups Non-dairy milk
- 1/2 cup Coconut flour
- 2 1/2 tbsp Psyllium husk
- 1/2 cup Unsweetened cocoa powder
- 4 scoops Chocolate protein powder
- 2 1/4 cups Liquid egg whites
Instructions: Blend until smooth, making sure to scrape down the sides. Divide into four containers. Right before eating, I top mine with 20g (about 2 tbsp) of PB Fit or PB2 and a 5g sprinkle of cacao nibs for crunch.
Lunch: Turkey Sandwich & Crunchy Edamame
57g Protein | 18g Fiber
This is a simple turkey sandwich on Dave’s Killer Bread. I love making my own sourdough, but lately, I’ve been reaching for Dave’s because the seeds and whole grains provide a great protein and fiber boost right out of the gate.
- The Sandwich: 4.5 oz turkey, 1 oz cheddar cheese, and a bit of spicy-sweet mustard.
- The Sides: Four mini peppers and a serving of Ranch Edamame Beans from The Only Bean.
If you haven't tried these edamame beans, they are incredible. A single serving has 14 grams of protein and 5 grams of fiber. I bought the variety pack on Amazon and haven't found a flavor I didn't like yet.
Dinner: Ground Beef, Sweet Potatoes, and Broccoli with my High Protein “Ranch”
44g Protein | 14g Fiber
This is another simple meal that I never get tired of. I bulk-cook my 93/7 ground beef using "Dirty Bird" multipurpose seasoning, extra garlic, and onion. I freeze it in portions and pull it out as needed.
- The Base: 1/3 lb of the pre-cooked ground beef and 250g of sweet potatoes (about one medium potato). I toss the potatoes in the air fryer with Lawry’s Seasoned Salt and "Killer Bee" seasoning.
- The Veg: 8 oz (half a bag) of frozen broccoli. I let it thaw and then throw it in the air fryer for a few minutes to get it crispy.
- The High Protein “Ranch": I take 45g (a few tablespoons) of non-fat plain Greek yogurt and turn it into a sauce. Tonight, I mixed it with a homemade green jalapeño sauce that my husband whipped up, lime juice, and garlic jalapeño seasoning.
Pro Tip: You can keep this sauce simple by mixing the yogurt with Frank’s RedHot, Sriracha, BBQ sauce, or mustard. Add a little water to reach your desired consistency. For more DIY seasoning ideas, check out my 10 homemade recipes here!
Dessert: Small Homemade Chocolate Chip Cookie
2g Protein | 1g Fiber
I love ending the night with a little something sweet. Tonight, it was a chocolate chip cookie. I make a batch of cookie dough, portion it into balls and freeze so I can always have a fresh baked cookie in the house without committing to a whole batch. While it isn't "significant" to the protein or fiber goals, I love showing you the balance. You can hit your numbers and still have the cookie!
Daily Totals: 156g Protein | 50g Fiber
How to Adjust These Numbers Down
If these totals feel high for your specific goals, don't sweat it. You can easily scale these meals back:
- To Lower Protein: Use a slightly smaller portion of ground beef or turkey, skip the edamame beans, or divide the N’oats recipe into five servings instead of four.
- To Lower Fiber: Use a different, less fibrous sandwich bread, skip the edamame, or reduce the portions of broccoli and sweet potatoes at dinner.
Hopefully, this gives you some inspiration for your own meal rotation!
Coming next week: A full day of high-protein and high-fiber eats using only ingredients from Aldi so that you can eat well on a budget
