If you’re like me, and you are building your meals around protein, FIBER is another hero that you don’t want to forget!

Protein supports muscle growth and muscle retention, and eating enough protein also really boosts your energy and metabolism. Getting enough protein can also make you feel nice and full after you eat, which helps to eclipse those sugar cravings! The benefits from protein alone have been the most game-changing for me in my late 50s, especially during menopause. …but without enough FIBER, your energy levels, your hunger cues, and your digestion can really begin feel… off — especially if you have been doing a good job of dialing up that protein.

Like protein, fiber helps regulate blood sugar and keeps you more full after a meal, and it also supports gut health. Making sure to add at least 25g of fiber to your diet each day will definitely make your high-protein diet work even harder for you. The combination of protein AND fiber creates a great balance that turns a “fit” meal into a feel-good one. …and your “morning routine” (ahem, if ya know what I mean) will thank you for it.

Why fiber + protein = better results

One of the biggest benefits of pairing fiber with protein that I have noticed is that it really does help keep everything moving smoothly. Let’s be honest–a high protein diet can stop you up! Staying hydrated and increasing that fiber reeeaaaallly helps with that. Fiber also helps to slow digestion which can prevent energy crashes and stop the constant craving for snacks. Fiber also feeds the good bacteria in your gut, which plays a role in everything from immunity to mood.

A high-protein diet can help you look strong—but adding fiber helps you feel strong. And when both are working together, your meals become more satisfying, balanced, and sustainable.

Carb balance tortillas and protein bars are great, but…

I love a good low carb tortilla, and I will admit that I also eat protein bars pretty regularly for a snack. Both of those products have food labels showing really high amounts of fiber! A regular Mission Carb Balance Flour Tortilla (not sponsored) has 17g of fiber. A Quest Double Chocolate Chunk Protein Bar (not sponsored) has 12g of fiber. I really do love these products, and when I started changing up my nutrition I actually ate tortillas and protein bars nearly every day. I thought that by just incorporating those products I was killing the fiber game! ….but I have to be honest– my “morning routine” told a different story.

It was just so frustrating to be hitting my nutrition goals only to wake up and not have things “moving.” I’ve heard it said, “if it ain’t movin, you ain’t losin.” Not only did my weight loss stall, but I also just feel bloated, yikky, and full (and not in a good way).

I decided to try and switch things up to see if it was really true that getting fiber from whole foods would be so much better. …and I have found, for me, that it IS! Do I still enjoy tortillas and protein bars? Yes! Do I primarily use those foods to meet my fiber goals? Nope — not anymore! …and with that subtle change I have noticed a HUGE difference.

Of course, I had to do a little research on fiber-rich foods to start thinking about what I could be adding (um, I Googled it). An example of an article I found was by the Mayo Clinic, and I found several others too. After changing things up, I have come up with a list of my go-tos for you.

Fiber-rich foods to add in

• Beans (any kind!)
  I have created a habit of making a pound of dried beans at the beginning of each week, just to have on-hand. I add a cup or two to meal-prepped chili, I stir some into cooked ground meat that I might use to top a sweet potato or turn into a burrito bowl, and sometimes I just eat them on the side or on their own! From chickpeas, to black beans, to pinto beans, to white beans, to lima beans, beans have to be my #1 recommendation as the easiest whole food you can add to your diet to increase your fiber. …and they are protein-packed too, for a double benefit! If you don’t know how to cook dried beans, you can check out my method here.
• Berries (raspberries, blackberries, blueberries, strawberries)
  I truly don’t understand people who are of the opinion that fruit is bad. Berries are so delicious, and so good for you. I eat berries as a snack, on the side of many of my meals, and it is no secret that I eat a yogurt bowl almost every day for breakfast. I cannot think of one week that has gone by since I have started prioritizing protein and fiber that I have not added berries. So juicy, so sweet, and so delicious paired with the creamy yogurt. You can check out my Breakfast page for some of my favorite yogurt bowl combos and other ideas for adding berries to your breakfast!
• Chia Seeds and Flaxseeds
  My favorite way to incorporate chia is to pre-soak it in a tiny bit of water, then mix it into my yogurt, my oatmeal or my hot breakfast cereal. I usually do about 1 part chia to 2 parts water and just give the chia a couple of minutes to soak up the water. There is no need to soak chia overnight to use it! A couple of minutes in plain water totally does the trick! I use flaxseed too, both ground/milled flaxseed and whole flaxseed. The texture that ground flaxseed gives to a yogurt bowl is so nice. …and adding ground or whole flaxseed to oatmeal or hot cereal allows you to add more water and increase the volume for those really hungry mornings! For every tablespoon of flaxseed, I usually add 1/4-1/3 cups of liquid on top of the regular amount called for by the cooking instructions of my oatmeal or hot cereal. …and don’t get me started on incorporated flaxseed into my egg dishes. So good!
• Avocado
  Avocados are high in fiber, but a nice, tender, fresh avocado is also just nature’s butter if you ask me. I add sliced avocado to sandwiches and wraps, on top of my chili, on the side of my eggs, and with my cottage cheese. Eggs and avocado, and cottage cheese and avocado, are two matches made in heaven! If you are watching your fat and calories, just remember to weigh your avocado. Avocados are a nutrition powerhouse, but you will want to be sure you account for the fat and calories as part of your daily meal planning.
• Green Peas & Artichokes
  When I was Googling high fiber foods, I think that I was most surprised to learn about green peas and artichokes being really high in fiber! I have always loved both of them, and it has been so fun to try and find creative ways to add them to my recipes!
• Potatoes (& Sweet Potatoes)
  Oh, how HAPPY I was to find out that potatoes and sweet potatoes are a great source of fiber! I just love a good roasted potato, or sweet potato. Potatoes are another whole food that I also really like to meal prep. Roasted potatoes are great to add to eggs in the morning, and especially good in a delicious breakfast burrito! I almost always have roasted sweet potatoes on hand too. They are so easy to reheat in the microwave, and if you pile literally anything you make with ground meat on top of a baked sweet potato it will make you so happy!
• Whole Grain Bread & English Muffins
  I workout 4-5 days every week and I just have to eat my carbs. Without carbohydrates, I have no energy, and definitely not enough to finish my workouts strong. Bread and English muffins are also the perfect vehicle for so many healthy foods! …avocado toasts, breakfast sandwiches, lunch sandwiches, paninis, or just something nice and toasted to go alongside your breakfast in the morning with some butter… There are lots of whole grain products out there that I really like (I am not sponsored by any of them). My go-to bread is Dave’s Killer 21 Whole Grains and Seeds bread, and I always keep Thomas’ Light Multi-Grain English Muffins in my bread box as well.
• Broccoli, Brussels Sprouts & Corn
  You can never go wrong adding any vegetables to your diet, but broccoli, Brussels sprouts, and corn definitely rise to the top of the list for those that rank the highest in fiber.

Easy meal ideas