I hope you’ve enjoyed this month’s blog series and are finding some high-protein and high-fiber staples to keep in your rotation. We’ve covered everything from the foundational food lists, to my personal WIEIAD, budget-friendly Aldi meals, and plant based eating. To wrap up the month, I didn’t want to give you another full day of eating. Instead, I want to share what I call my "Weekend Go-Tos."
These are the specific, stand-alone meals I keep in my back pocket for when I know I have a big dinner planned or a busy Saturday, but I still want to hit my nutritional foundations.
If you are like the majority of my clients, the weekends are when things tend to go off track. This is completely normal! You’re out of your routine, you’re busy with activities, and you have more opportunities to eat out. My strategy—and what I help my clients with—is creating base meals that balance out those less-than-ideal moments rather than trying to avoid them entirely.
One important note before we dive in: These meals do not need to be followed exactly. Think of the quantities and recipes below as a point of reference rather than a strict rule. You can (and should!) adjust the portions to meet your specific needs, appetite, and goals.
These six meals are designed to be quick, high in protein and fiber, and "lighter" on carbs and fats so you can save those for the more exciting weekend treats—but balanced enough to not make you feel like you're starving.
Chocolate PB Smoothie with Riced Cauliflower
44g Protein | 13g Fiber
This is the ultimate quick breakfast for on the go (put in an insulated cup!) or post workout treat.
- Ingredients: 170g (1.5 cups) frozen cauliflower rice, 1 scoop chocolate protein powder, 10g (2 tbsp) unsweetened cocoa powder, 30g (1/4 cup) PB2 or PB Fit, and 180ml (3/4 cup) unsweetened non-dairy milk.
- Instructions: Throw everything in the blender. No ice needed—the frozen cauliflower rice makes it smooth and frosty!
Overnight Cinnamon N’oats
41g Protein | 8g Fiber
Another great option for on the go. Coconut flour is used in place of oats for more fiber. Prep Thursday or Friday and it will keep all weekend long!
- Ingredients: 15g (2 tbsp) coconut flour, 8g (2 tsp) chia seeds, 1 scoop vanilla protein powder, 4g (1 tsp) cinnamon sugar seasoning, extra cinnamon, 120ml (1/2 cup) unsweetened non-dairy milk, and 120ml (1/2 cup) pasteurized liquid egg whites.
- Instructions: Mix well and let sit overnight. Top with a sprinkle of granola for crunch if desired.
Super Simple Shrimp Stir-Fry
41g Protein | 7g Fiber
This is simple and straightforward. Chicken is great in this too!
- Ingredients: 6 oz frozen raw shrimp (thawed) and 325g (about 3.5 cups) frozen stir-fry veggies.
- Instructions: Sauté the shrimp with salt, pepper, and garlic. Cook the veggies in the microwave or air fryer. Toss together and add a little hot sauce or chili crisp for a kick.
Healthy “Charcuterie” with Air-Fried Artichokes
50g Protein | 14g Fiber
This is my favorite "grazing" lunch when I want to feel like I’m having a treat. Perfect for a low key dinner on Friday or movie at home Saturday.
- The Board: 5.5 oz turkey breast, 1 oz Cabot Lite Cheddar, 1/2 oz turkey pepperoni, 2 sliced carrots, and 16 reduced-fat Wheat Thins.
- The Artichokes: Drain one can of artichoke quarters and pat dry. Air fry for 5 minutes, mist with a little oil, then fry for another 15 minutes until crispy.
- The Dip: Mix 30g (2 tbsp) non-fat plain Greek yogurt with onion seasoning and hot sauce. Thin with a splash of water as needed.
"Egg Roll" in a Bowl
44g Protein | 14g Fiber
- Ingredients: 4 oz cooked chicken breast, 1 bag (14 oz) coleslaw mix, 240g (2.5 cups) frozen Normandy vegetables, and 2-3 tbsp reduced-sodium soy sauce.
- Instructions: Stir-fry the coleslaw with soy sauce and seasonings (garlic/onion) until wilted. Add the other vegetables and top with your pre-cooked chicken.
The "Any Protein" Avocado Wrap
~50g Protein (depending on meat) | 33g Fiber
- Ingredients: 5 oz of any lean protein (shrimp, chicken, turkey, or tuna), 1 avocado packet (or half a fresh avocado), and one Mission Carb Balance wrap.
- Instructions: Slightly toast the wrap, spread the avocado, and pile on the protein. The wrap alone does the heavy lifting for the fiber count here!
This month has been all about building a foundation that works for you, not against you. By prioritizing protein and fiber, you aren't just "dieting"—you are giving your body the tools it needs to stay satisfied, maintain muscle, and keep your energy steady.
Whether you're shopping at Aldi, eating plant-based, or navigating a busy weekend, these foundations remain the same. I hope you'll keep these four posts bookmarked as a reference guide whenever you need a little inspiration to get back to the basics.
Thank you for following along this month! Keep fueling, keep balancing, and most importantly, keep enjoying your life.
