Fiber/Protein Goals
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Anonymous
| How are you meeting your fiber/protein goals? Really struggling to meet my protein and fiber goals everyday while staying within a calorie deficit. It seems like if I do well with protein, I am low on fiber. And if I do well on fiber, I end up low on protein. Any tried and true meals/snacks that help you meet both of these goals? |
Anonymous
| Fiber - leafy vegetables, add a large handful in a smoothie or a salad, steam/roast a bunch for dinner, oatmeal. |
Anonymous
| For fiber focus on high fiber veggies like green beans, broccoli, asparagus, zucchini or eggplant. Berries are also high in fiber and low in calories. You can also add a slice of Ezekiel bread to your meals which also has a good amount of protein in addition to fiber. For protein focus on lean sources like chicken breast, far free greek yoghurt, shrimp, egg whites etc. Make sure to get at least 40g of fat a day though, ideally from olive oil, avocado, but also eggs or salmon (so not all of the protein sources should be fat free but you need to be strategic as fat is high in calories). |
Anonymous
|
For breakfast I do a whole wheat, high fiber wrap with egg whites and a laughing cow cheese. Sometimes I’ll add pico de gallo to it and eat with some fruit. Lots of protein + fiber.
Lunch is either a turkey burger, sweet potato, green beans or a kale salad with chickpeas and navy beans, sprouted pumpkin seeds, barley, and nutritional yeast and avocado. If I have the turkey burger lunch, I try to do a bean - focused dinner and vice versa- protein + sweet potato focused dinner if I do the salad for lunch. Dessert is either Greek yogurt with some raspberries or a packet of oats with some ground flaxseed added in, depending on whether I need more fiber or protein by the end of the day. A snack in the day is usually an apple or some kiwi and a caramel rice cake (I just love them). I have found that really, planning simple meals and just knowing that basically 2 out of the 3 need to be consistently the same helps me a lot with hitting those goals. I aim for 90-100g protein and 40g fiber each day. |
Anonymous
| Overnight oats with chia seeds are helping me. I am not a huge fan taste wise, but I can tweak the recipe to be around 20 grams of protein, 13 grams of fiber, and around 350 calories. If I start my day with those numbers, I am usually able to make the rest of the day work. |
Anonymous
Could you share your recipe for this? |
Anonymous
| Use Chat GPT for this. It's a great resource. |
Anonymous
| Fiber goals. Lol |
Anonymous
Fairlife nonfat milk (¾ cup) PB2 powder (1 tbsp) Maple syrup (1 tsp) Rolled oats (½ cup) Chia seeds (1 tbsp) Frozen raspberries (½ cup) |
Anonymous
| I use this recipe as a base then add a tbsp on almond butter and frozen blueberries in the am. |
Anonymous
Get plenty of fats, both unsaturated and saturated, and you don't have to worry so much about fiber. Don't get enough fat, even if you get a lot of fiber, and health problems will occur. |
Anonymous
| Add in some metamucil gummies |
Anonymous
| For my oatmeal which includes a ton of different nuts and seeds, I now do a 3:1 ratio of lentils to old fashioned oats. It's been amazing! |
Anonymous
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You don't have to meet all goals every day. If you're higher on protein one day and higher in fiber the next, ok.
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Anonymous
| But also, my answer is beans. |