Hi Reader,

If you’ve been following me lately, you know I’ve been on a serious protein kick - and for good reason!

Protein is essential for hormone balance, blood sugar regulation, muscle maintenance, and keeping you full throughout the day. It’s also one of the most common nutrients I see under-eaten in my clients - especially among women who are already eating “healthy.”

BUT… there’s a big mistake I see people fall into when they start focusing on protein… They forget about fiber.

And when you reduce fiber (intentionally or not), you might start dealing with bloating, irregular digestion, or even skin and energy issues… even though you’re eating “clean.”

Why protein AND fiber matter together

Fiber feeds your gut bacteria, supports healthy detox, and keeps your digestion smooth and regular. And when you start eating more animal-based proteins, it becomes even more important to balance that out with plant-based fibers.

As a Nutrition Therapist, I help clients find that sweet spot between high protein and high fiber - without stressing over macros or eating the same boring meals every day.

So today I wanted to show you what that balance actually looks like in my own life - via some example meals I ate over 10 days that support digestion, muscle repair, and energy.

My favorite go-to sources I rotate often

These are some examples of the proteins and fiber-sources I had over a 10 day period:

PROTEINS​
Turkey, black beans, white beans, hummus, pulled pork, Greek yogurt, ground beef, ground lamb, chicken, steak, salmon, Greek-style tzatziki

FIBER​
Berries, sauerkraut, chia seeds, flax, beans, greens, cabbage, steel cut oats, sweet potatoes, hummus, slaw (cabbage + carrot), avocado, broccoli, pumpkin seeds, apples

What that looks like in real life

(I actually ate these exact meals - screenshots are from my camera roll!)

Meal 1 – Salmon, Pesto, White Rice, Arugula-Cabbage Salad, Mixed Berries

• Protein: ~40–45g
• Fiber: ~7–9g

A go-to dinner packed with omega-3s, antioxidants, and fiber from berries + greens. I used my friend Barrett’s homemade pesto and served with a simple raw salad to keep prep easy.

Meal 2 – Ground Turkey + White Bean Hash, Leftover Chicken, Sautéed Cabbage, Mandarin

• Protein: ~40–45g
• Fiber: ~8–10g

A protein + fiber hash made with turkey and beans.

Meal 3 – Teriyaki Salmon en Papillote with Veggies + White Rice

• Protein: ~40g
• Fiber: ~6–8g

Baking salmon in parchment paper keeps the salmon so juicy! I toss in broccoli, snow peas, carrots, and served it all with jasmine rice.

Meal 4 – Pulled Pork, Cabbage-Carrot Slaw, Spiced Rice

• Protein: ~35–40g
• Fiber: ~6–8g

Pulled pork doesn’t have to be unhealthy - I love making mine in an Instant Pot. I paired it with a fiber-heavy slaw and jasmine rice spices with turmeric and cumin and lots of nuts/seeds.

Meal 5 – Steak, Roasted Sweet Potatoes, Arugula + Cucumber-Tomato Salad, Avocado

• Protein: ~40–45g
• Fiber: ~7–9g

Grass-fed steak is a solid protein base, while the sweet potatoes, leafy greens, veggies, and avocado add fiber, potassium, and antioxidants.

Meal 6 – Mediterranean Bowl: Ground Lamb, Hummus, Tzatziki, Spiced Rice, Cucumber-Tomato Salad

• Protein: ~40–45g
• Fiber: ~7–9g

I LOVE bowls like this! So delicious for summer.

Curious what YOUR protein and fiber needs are?

Everyone’s ideal amounts are different. Some of my clients need 90g of protein, some need 180g. Some thrive on oats, others do better with starchy root veggies. That’s why I work with clients 1:1 to figure out exactly what works for them.

Curious to learn more? Let’s chat on a free Discovery Call! ​

In health,

-Daina

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