Why protein & fiber matter
Protein preserves lean mass and controls hunger; fiber supports satiety, gut health, and glycemic steadiness.
Daily targets
~1.6–2.2 g/kg protein (personalized); 25–40 g/meal typical; 25–40 g/day fiber, increased gradually.
Meal structure
Protein anchor → produce → fiber-rich carb; chew thoroughly; stop at comfortable fullness.
Staples & swaps
Greek yogurt, eggs, chicken, fish, tofu/tempeh, cottage cheese, legumes; swap refined carbs for higher-fiber options.
Fiber that feels good
Oats, berries, beans/lentils, cooked veg, seeds; psyllium (gradual) if helpful.
Grocery list & travel tips
- When to talk to a clinician: If you have GI disorders or meds affected by fiber. Emergencies (severe abdominal pain, GI bleeding) → urgent care.
- Medication & sourcing policy: Whole-food first; supplements only when indicated.
FAQs
Typically 25–40 g, tailored to you.
Increase slowly, hydrate, choose gentle fibers.
Whole foods first; creatine or whey can help hit targets if advised.
Ready to take the next step?
Start with intake and accurate baseline labs; we’ll guide your options.