One of the biggest struggles I see women face is feeling full and energized without overeating. And honestly, the two most underrated tools for that are fiber and protein.

Fiber is a total game-changer. Not only does it help keep your digestion regular, but it also feeds your gut bacteria, helps manage blood sugar, and keeps you fuller way longer than a carb-heavy meal ever will.

Protein is just as important. Think of it as the foundation of your metabolism. It supports your hormones, muscles, recovery, hair, skin, and nails. And when you don’t get enough, your cravings creep in, energy crashes, and your body doesn’t feel safe enough to let go of fat.

That’s why I love making meals that hit at least 30g of protein and 10g of fiber at once. When you nail those two together, you feel steady, satisfied, and not constantly thinking about your next snack.

And let’s be real – food should taste GOOD. No bland chicken-and-rice here. These meals are full of flavor and fun to eat.

Here are 15 easy meals (5 breakfasts, 5 lunches, 5 dinners) that do the trick:

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Breakfasts

1. Cinnamon Apple Protein Pancakes with Yogurt

What you’ll need:

• ½ cup oat flour (blend sprouted oats)
• 1 scoop vanilla protein powder (linked one i regularly take) (~30g)
• ½ tsp baking powder
• 1 tsp cinnamon
• 1 egg + 2 egg whites
• ½ cup unsweetened almond milk (so many plant based milks include inflammatory oils! I love this one because it has 3 simple ingredients. Always check the ingredients label on the back)
• ½ apple, diced (skin on)
• 2 tbsp plain Greek yogurt (topping)

How to: Mix everything into a thick batter, fold in apple, and cook pancakes 2–3 minutes per side on a nonstick skillet. Top with yogurt + extra apple.
Protein: 32g | Fiber: 11g

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2. High-Protein Chia Pudding Parfait

What you’ll need:

• 3 tbsp chia seeds soaked overnight in ½ cup milk
• ¾ cup Greek yogurt mixed with 1 scoop vanilla protein powder (another super clean brand i like)
• ½ cup raspberries
• 2 tbsp clean granola (my ultimate FAV)

How to: Layer chia pudding, protein yogurt, and berries in a jar, then sprinkle with granola.
Protein: 31g | Fiber: 12g

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3. Veggie Egg Scramble with Cottage Cheese Toast

What you’ll need:

• 2 whole eggs + 3 egg whites
• 1 cup spinach, ½ cup mushrooms, ½ cup peppers
• 1 slice Ezekiel bread
• ½ cup cottage cheese + everything bagel seasoning

How to: Scramble eggs with veggies. Toast bread, top with cottage cheese + seasoning, and serve with scramble.
Protein: 34g | Fiber: 10g

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4. Protein Oats with Berries & Hemp Seeds

What you’ll need:

• ½ cup sprouted oats
• 1 cup almond milk
• 1 scoop vanilla protein powder (linking a clean plant based option i recommend)
• ½ cup blueberries
• 1 tbsp ground flaxseed
• 1 tbsp hemp seeds

How to: Cook oats in almond milk, stir in protein powder, then top with berries, flax, and hemp seeds.
Protein: 30g | Fiber: 12g

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5. Smoked Salmon & Avocado Wrap

What you’ll need:

• 1 high-fiber tortilla (10g fiber)
• 3 oz smoked salmon
• 2 scrambled eggs
• ¼ avocado
• Handful arugula + squeeze of lemon

How to: Fill tortilla with eggs, salmon, avocado, and arugula. Squeeze lemon on top and roll it up.
Protein: 33g | Fiber: 10g

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Lunches

6. Spicy Turkey Taco Bowl

What you’ll need:

• 5 oz lean ground turkey, + clean taco seasoning
• ½ cup black beans
• ½ cup cooked brown rice
• ½ cup peppers + onions
• Shredded romaine + 2 tbsp salsa

How to: Cook turkey with seasoning, sauté peppers + onions, then build your bowl with rice, beans, lettuce, and salsa.
Protein: 34g | Fiber: 12g

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7. Greek Chicken & Quinoa Bowl

What you’ll need:

• 5 oz grilled chicken breast
• ¾ cup cooked quinoa
• ½ cup cucumber, ½ cup tomato, ¼ cup red onion, 5 olives
• 2 tbsp tzatziki

How to: Assemble quinoa, veggies, olives, and chicken in a bowl, then drizzle tzatziki over top.
Protein: 32g | Fiber: 10g

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8. Tuna White Bean Salad

What you’ll need:

• 1 can tuna (5 oz)
• 1 cup cannellini beans
• 1 cup arugula
• ½ cup cherry tomatoes
• 1 tbsp olive oil + squeeze lemon

How to: Mix tuna, beans, tomatoes, and arugula. Drizzle olive oil + lemon over top.
Protein: 31g | Fiber: 12g

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9. Shrimp & Edamame Stir Fry

What you’ll need:

• 6 oz shrimp
• 1 cup shelled edamame
• 1 cup broccoli + 1 cup snap peas
• 2 tsp coconut aminos (clean soy sauce substitute) + garlic

How to: Stir-fry shrimp and veggies in a skillet with garlic + soy sauce until cooked through.
Protein: 36g | Fiber: 12g

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10. Lentil Pasta Pesto Bowl

What you’ll need:

• 2 oz lentil pasta (¾ cup dry)
• 4 oz grilled chicken breast
• 1 cup roasted zucchini
• 2 tbsp spinach pesto

How to: Cook lentil pasta, toss with zucchini + pesto, and top with sliced chicken.
Protein: 34g | Fiber: 13g

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Dinners

11. Bison & Sweet Potato Hash

What you’ll need:

• 5 oz ground bison with seasoning of choice
• 1 cup roasted sweet potato cubes
• 1 cup sautéed kale
• ¼ avocado

How to: Brown bison in a skillet, add roasted sweet potato cubes, and stir in sautéed kale. Top with avocado slices.
Protein: 32g | Fiber: 10g

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12. Salmon & Lentil Power Plate

What you’ll need:

• 6 oz baked salmon
• 1 cup cooked lentils
• 1 cup roasted broccoli
• 1 tbsp lemon tahini drizzle

How to: Roast salmon + broccoli, cook lentils, then plate together with lemon tahini drizzle.
Protein: 34g | Fiber: 11g

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13. Protein-Packed Chili

What you’ll need:

• 5 oz lean ground beef
• ½ cup kidney beans + ½ cup black beans
• 1 cup diced tomato
• ½ cup onion + ½ cup peppers
• Chili spices of choice

How to: Brown beef, add beans, tomato, and veggies. Simmer with spices until thick.
Protein: 35g | Fiber: 14g

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14. Egg Roll in a Bowl

What you’ll need:

• 5 oz ground turkey
• 1 cup shredded cabbage
• ½ cup shredded carrots
• ½ cup shelled edamame
• 1 tbsp sesame ginger sauce

How to: Cook turkey in a skillet, add cabbage, carrots, and edamame, then stir in sauce.
Protein: 33g | Fiber: 11g

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15. Blackened Mahi Mahi with Quinoa Salad

What you’ll need:

• 6 oz mahi mahi, blackened seasoning
• ½ cup cooked quinoa
• ½ cup black beans
• ½ cup cucumber + ½ cup tomato
• Lime juice + olive oil dressing

How to: Pan-sear mahi mahi with blackened seasoning, then serve with quinoa + bean salad tossed in lime dressing.
Protein: 35g | Fiber: 12g

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Wrapping it up

You don’t have to live off plain chicken and broccoli to hit your goals. When you pair protein + fiber, you feel full, your energy is steady, and your cravings calm way down.

But I also know this – sometimes we can know exactly what to do and still feel stuck. That’s why I love working 1:1 with women who are tired of trying to figure it out alone.

👉 Click here to book a free call with me and let’s see if coaching might be the missing piece for you.