One of the biggest questions I get is:
“What do you actually eat to hit your protein goals?”
Most people picture endless chicken breasts, protein shakes, and plain vegetables.
The reality? My day looked a lot more like cake, salmon, teriyaki stir fry, and cookies & cream.
By the end of the day, I had eaten:
✅ 1,605 calories
💪 149g protein
🌾 30g fiber
Not because those are magic numbers, but because eating enough protein and fiber helps keep me full, supports my workouts, and makes it much easier to stay consistent with my nutrition goals.
Here’s exactly what was on the menu.
Breakfast: Coconut Cloud Cake with Chia Jam
409 Calories | 42g Protein | 19g Carbs | 16g Fat | 9g Fiber
If you’re still convinced healthy breakfasts have to be eggs every morning, this recipe might change your mind.
This fluffy coconut cake tastes more like dessert than breakfast, but packs over 40 grams of protein thanks to a few high protein heroes. I topped it with a homemade chia berry jam, which not only adds natural sweetness but also gives the meal a big fiber boost.
This breakfast alone provides almost one third of the day’s fiber goal while keeping you full for hours.
It has been one of my most popular recipes, both on social media, and in my own home! And bigger bonus? I only takes 4 ingredients! (plus 2 extra for the chia jam)
You’ll find the full ingredient list, measurements, and step by step instructions in my YouTube video linked below.
Lunch: Salmon Boats with Crackers & Fresh Raspberries
578 Calories | 35.5g Protein | 52g Carbs | 28.8g Fat | 13g Fiber
Salmon is one of my favorite proteins because it gives you high quality protein while also providing heart healthy omega-3 fats.
For this meal, I turned smoked salmon into easy, flavor packed boats that come together quickly and are perfect for lunch.
To round out the meal and make sure I hit my fiber goal for the day, I suggest pairing it with:
Milton’s Multi Grain Crackers, Wasa Crackers, or Whole Grain Toast
Fresh raspberries
Adding those simple sides increase3 the fiber without adding a lot of extra calories, and made the meal much more satisfying.
It’s a great reminder that you don’t have to get your fiber from a variety of sources.
Watch the YouTube video for the full salmon boat recipe and ingredient amounts, linked below.
Dinner: Teriyaki Stir Fry
413 Calories | 47g Protein | 40g Carbs | 6g Fat | 7g Fiber
Dinner is proof that healthy eating doesn’t have to be boring.
This teriyaki stir fry is loaded with lean protein and vegetables while still tasting like takeout.
It’s one of those meals that feels indulgent but easily fits into your nutrition goals because it’s packed with volume, flavor, and nearly 50 grams of protein.
This recipe has quickly become one of my favorite weeknight dinners because it’s simple, filling, and easy to customize with whatever vegetables you have in the fridge though my favorites are cabbage, carrots, broccoli and bok choy. I love adding edamame if i need an extra protein boost too.
The sauce is also homemade and free from refined sugars since it’s made from honey.
The full recipe, ingredients, and cooking instructions are all included in my YouTube video.
Dessert: Cookies & Cream Parfait
205 Calories | 25g Protein | 15g Carbs | 5g Fat | 1g Fiber
Yes... dessert.
One thing I learned after losing 40 pounds is that completely eliminating treats usually backfires.
Instead, I find ways to make the foods I enjoy work with my goals instead of against them.
This cookies & cream parfait is creamy, satisfying, and incredibly high in protein, making it the perfect way to end the day without feeling like you’re missing out.
This one is definitely a more indulgent recipe with the cookies, but hitting your goals is all about balance. And you can totally swap the cookies for something else like fruit if you’re wanting a little more nutrition.
You’ll find the full recipe in the video.
Daily Totals
✔️ Calories: 1,605
✔️ Protein: 149g
✔️ Fiber: 30g
✔️ Carbohydrates: 126g
✔️ Fat: 56g
Could you eat less protein than this and still be healthy? Absolutely. I actually eat closer to 120g on the regular, but I wanted to show you this it IS possible to do in a balanced, yet exciting way.
Not everyone needs 150 grams of protein… Not everyone has a calorie target of 1,600…
The point is that eating more protein and fiber than the average American can help you stay fuller, support muscle maintenance, and make it easier to build meals that actually satisfy you. And if you’re in a calorie deficit, it can help you retain your muscle mass and drop body fat.
And notice that none of these meals were bland, restrictive, or complicated and they can be easily adjusted to fit your needs, tastes and targets.
If you’ve ever wondered how I actually build a day of eating around my nutrition goals, this is exactly what it looks like.
🎥 Watch the Full Video
In my latest YouTube video, I walk you through each recipe, show exactly how I make them, share all of the ingredient measurements, and explain how these meals fit into a day of eating around 150g of protein and 30g of fiber.
👉 Watch it here:
I’d love to know - which recipe are you making first?