Chances are, you already know it’s important to prioritize high-protein foods and and fiber in your diet; they are the two core nutrients that doctors and dietitians preach about the most. But knowing you must make them front and center at your meals is one thing. Putting it into practice is something else entirely.
While most Americans do get enough protein , 95% of people in the U.S. don’t get enough fiber . Need a reason to up your fiber intake? According to scientific studies, a high-fiber diet decreases the risk of cardiovascular disease, infectious diseases and respiratory diseases. Connected to this, it’s linked to increasing lifespan.
The dietary guidelines recommend getting between 25 and 38 grams of fiber a day and .8 grams of protein per kilogram of body weight a day . (That would mean a woman weighing 140 pounds who lives a primarily sedentary lifestyle should aim for 53 grams of protein a day.) To show what following a high-protein, high-fiber diet looks like, registered dietitian Melanie Betz, RD , shares what an average day of eating looks like for her.
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How an RD Makes Sure She Gets Enough Protein and Fiber at Every Meal
Betz bases her meals around the Mediterranean diet or Dietary Approaches to Stop Hypertension (DASH) diet to prioritize protein, fiber and other important nutrients in her diet. “Both of these dietary patterns have been shown to help both prevent and treat common health conditions such as hypertension and heart and kidney disease,” she says.
Betz explains that both plans focus on eating plenty of whole grains like whole grain bread, brown rice, quinoa or wheat, berries, fruits and vegetables. “I try to get most of my protein from plant proteins like beans, nuts, seeds and lentils along with some fish and just a little red meat and chicken. I also try to get in two to three servings of low-fat or fat-free dairy for calcium,” she says.
While this eating style works well for Betz, she emphasizes that everyone has different nutrient needs and it can be helpful to work with a dietitian to figure out what your individual needs are based on your personal health and wellness goals. But in general, she says virtually everyone can benefit from getting more fiber. “ The average person in the U.S. is getting most of their calories from beef, dairy, snacks, desserts and beverages — all of which all have essentially no fiber. Although there isn't anything inherently ‘bad’ about any of these foods, the problem is we tend to eat way too much of them and not enough of those fiber-rich plant-based whole foods,” she says. As you’ll see, Betz minimizes these types of foods in her own diet while prioritizing ones that are more nutrient-rich.
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What an Average Day of High-Protein, High-Fiber Eating Looks Like for a Dietitian
Breakfast
For breakfast, Betz says she likes to have low-fat Greek yogurt with berries, some granola and chia seeds. While this breakfast is quick and simple, it’s packed with protein from the Greek yogurt and chia seeds. One serving of low-fat Greek yogurt has about 20 grams of protein while one serving of chia seeds has about 4.7 grams. Chia seeds are also high in fiber, with 9.8 grams per serving.
“I also love avocado toast with whole grain bread topped with some chopped pistachios and a drizzle of honey,” Betz says, sharing another breakfast she likes. In this breakfast, the whole wheat toast, avocado and pistachios provide fiber while the pistachios bring protein to the meal.
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Lunch
“I love to make a huge salad for lunch,” Betz says, adding that she uses whatever veggies she has in her crisper to make it. “I typically use low-sodium canned chickpeas for protein and possibly a handful of shredded cheese and a hard boiled egg if I have them handy. I like to boost the fiber with those beans and possibly a handful of nuts,” she says.
Something you might have noticed about this meal is that the ingredients are relatively inexpensive. Canned chickpeas, beans, rice and greens are all nutrient-rich foods that aren’t too expensive. They can also taste completely different depending on what spices or dressings you use as flavoring.
Snacks
“Snacks are a great way to meet your high-fiber goals,” Betz says. When she’s in the mood for something sweet, she reaches for fruit. If she’s craving something savory, air-popped popcorn is her go-to. Both of these snacks are high in fiber.
Dinner
While Betz’s dinners almost always fit within the Mediterranean diet or DASH diet guidelines, she is by no means eating the same dinner on repeat; she likes to switch it up. “Dinner could be anything from whole grain spaghetti with a side salad, baked salmon with potatoes and asparagus or a homemade Chipotle-inspired burrito bowl. Last night I had corn on the cob, grilled sourdough and caprese salad. I don't like eating the same thing, so I tend to mix it up a lot!” she says. It just goes to show you that just because you want a high-protein, high-fiber dinner doesn’t mean your meals have to be boring.
Dessert
Yes, dietitians love dessert too! Betz says she has dessert most nights. “After my twin toddlers go to bed, I enjoy a couple of cookies or a small bowl of ice cream. The key with dessert, or any food you really love, is to fully allow yourself to have and enjoy it. If you put a label on a food as ‘bad,’ chances are you'll feel out of control around that food when it inevitably does come into your life. After all, what would life be without a treat now and then?” she says.
Remember, everyone has different nutrient needs, so if you want more insight in understanding yours, it can be beneficial to work with a dietitian. Since fiber tends to be especially tricky for many people to get enough of, Betz offers up this piece of advice: “Think of every eating occasion as an opportunity to add a food that has a lot of fiber.” She says this can look as simple as adding a piece of fruit or handful of nuts to your meal.
The more you prioritize high-protein, high-fiber foods at mealtime, the more natural it will become. Have fun experimenting with different ways to meet your goals. There’s certainly no shortage of ways to get there!
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