What I Eat in a Day: Improving Protein and Fiber
What I Eat in a Day: Improving Protein and Fiber
I have been pretty good at losing weight, but embarrassingly bad at hitting some of my actual nutrition goals.
Like yes, I’ve lost weight. Love that. Very proud. But was I getting anywhere near enough protein and fiber most days? Absolutely not. Not even close.
So lately, I’ve been trying to shift my focus a little. Not just eating lower calorie, but actually making my meals count more. More protein. More fiber. More foods that keep me full and make me feel like I’m taking care of myself instead of just surviving off chips, crackers and Pepsi Zero.
This day ended around 1,295 calories, 78 grams of protein, and 18 grams of fiber. Is that perfect? No. Is it better than where I started? Absolutely.
And honestly, that’s the whole point.
Breakfast: Adult Lunchable Plate
For my first meal, I had an adult lunchable-style plate.
This came out to about 295 calories, 27 grams of protein, and 5 grams of fiber.
I love this kind of meal because it feels snacky and low-effort, but still gives me a good amount of protein. There is just something about a plate with little bites of everything that makes lunch feel more fun. Very “girl dinner,” but with slightly more structure and less standing in front of the fridge like a raccoon.
Also, the dressing situation here is so good. It’s only about 45 calories and makes the whole plate feel way more exciting than it has any right to.
Snack: PB&J Apple Snack Plate
My current snack hyperfixation is this PB&J apple snack plate.
It’s basically strawberry Greek yogurt mixed with PB2 and sugar-free syrup, served as a dip for apples. So it gives a little peanut butter and jelly energy, but in a higher-protein snack plate form.
This was about 240 calories, 20 grams of protein, and 6.5 grams of fiber.
I love this because it feels like a cute snack, but it actually helps with the things I’m trying to improve. The Greek yogurt brings the protein, the apple helps with fiber, and the PB2 gives that peanut butter flavor without making the calories spiral.
A tiny win. We accept those here.
Dinner: Verde Roasted Corn Chicken Enchiladas
For dinner, I had two verde roasted corn chicken enchiladas.
These are filled with chicken, roasted corn, green chiles, cheese, and a creamy street-corn-inspired sauce, then baked with green enchilada sauce and more cheese.
Two enchiladas came out to about 680 calories, 32 grams of protein, and 5 grams of fiber.
This is exactly the kind of dinner that reminds me I do not need to eat boring food to make progress. It’s creamy, cheesy, cozy, and still gave me a solid amount of protein.
Honestly, if improving my nutrition includes enchiladas, I am much more likely to stay on board.
Estimated Day Total
This full day came out to about:
1,295 calories
78 grams of protein
18 grams of fiber
I know 18 grams of fiber still isn’t exactly where I want to be, but it is a big improvement for me. For a long time, I was barely getting any fiber in, so now I’m trying to build the habit instead of expecting myself to magically become a perfectly optimized wellness person overnight.
Same with protein. I know I can keep improving, but 78 grams is a solid step forward for a realistic day of eating.
This is where I’m at right now: trying to eat in a way that supports my goals, keeps me full, and still feels like me.
Not perfect. Not overly complicated. Just better.
And honestly, better is kind of the whole goal.
Adult Lunchable Plate
Print Recipe
Ingredients
- 1 cup baby arugula
- 1 tbsp Newman’s Own Lite Balsamic Vinaigrette
- 2 oz Di Lusso Cracked Peppered Turkey Breast
- 1 slice Hy-Vee deli Muenster cheese
- 1/8 serving Birds Eye Steamfresh Edamame
- ½ cup sliced cucumbers
- ¼ cup sliced carrots
- ½ cup strawberries
- 1 tsp Honey Dijon Mustard
Notes
PB&J Apple Snack Plate
Print Recipe
Ingredients
- 1 medium apple sliced
- 16 g PBfit Original
- 1½ tablespoons sugar-free maple syrup
- 1 –2 teaspoons water as needed
- 1 Light + Fit Strawberry Greek Yogurt
Instructions
- Stir together the PBfit, sugar-free maple syrup, and enough water to make a smooth, dippable peanut butter sauce.
- Slice the apple.
- Serve the apple slices with the PB dip and strawberry Greek yogurt on the side.
Notes
Verde Roasted Corn Chicken Enchiladas
Print Recipe
Ingredients
Chicken Filling
- 2 cups cooked shredded chicken rotisserie works great
- 1½ cups fire-roasted corn
- ½ cup shredded Pepper Jack cheese
- ¼ cup crumbled Cotija cheese
- ¼ cup diced green chiles
- 3 tablespoons chopped fresh cilantro
Creamy Corn Sauce
- ½ cup mayonnaise
- 2 tablespoons plain Greek yogurt
- Juice of 1 lime
- 1 –2 teaspoons adobo sauce from canned chipotle peppers
- 1 teaspoon chili powder
- 1½ teaspoons garlic powder
- ½ teaspoon ground cumin
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
Assembly
- 8 fajita-size flour tortillas
- 1 12-ounce can green enchilada sauce
- 1 cup shredded Pepper Jack cheese
- For Serving
- Crumbled Cotija cheese
- Chopped cilantro
- Lime wedges
- Jarred sliced jalapeños optional
Instructions
- Preheat the oven to 375°F.
- In a large bowl, combine the shredded chicken, fire-roasted corn, Pepper Jack cheese, Cotija cheese, green chiles, and cilantro.
- In a separate bowl, whisk together the mayonnaise, Greek yogurt, lime juice, adobo sauce, chili powder, garlic powder, cumin, salt, and black pepper until smooth.
- Pour the creamy sauce over the chicken mixture and stir until everything is evenly coated.
- Spread about ½ cup of the green enchilada sauce over the bottom of a greased 9×13-inch baking dish.
- Warm the tortillas for 20–30 seconds in the microwave to make them easier to roll.
- Divide the filling evenly among the tortillas. Roll tightly and place seam-side down in the baking dish.
- Pour the remaining enchilada sauce evenly over the enchiladas.
- Sprinkle with the remaining 1 cup Pepper Jack cheese.
- Bake uncovered for 20-25 minutes, or until the cheese is melted and the sauce is bubbling.
- Broil for 1–2 minutes at the end if you’d like the cheese lightly browned.
- Top with crumbled Cotija cheese, fresh cilantro, a squeeze of lime juice, and sliced jarred jalapeños if desired.
- Serve warm.
Notes
- Rotisserie chicken keeps this recipe quick and easy for weeknights.
- Fire-roasted corn adds a sweeter, smokier flavor than regular frozen corn.
- Warming the tortillas before rolling helps prevent cracking.
- For even easier assembly, you can prepare the filling up to one day in advance and refrigerate until ready to bake.
