The Protein + Fiber Plan: 32 whole food high protein meals with 32 g+ protein and 7 g+ fiber in every breakfast, lunch and dinner, from beans, lentils, whole grains, vegetables and seeds. No protein powder. Four weekly plans and grocery lists, with every number calculated from USDA data.
Plus: use the Cookverter kitchen toolkit for free.
“I’m eating plenty of protein. Where’s the fiber?”Usually missing from high-protein plans.
Chicken, fish, eggs and dairy bring protein but no fiber. US surveys find that more than 90% of adults eat less fiber than recommended, and many high-protein plans make that gap wider.
This book pairs a lean protein with a plant one at every meal: chicken and lentils, turkey and black beans, salmon and edamame, eggs and chickpeas. That is how each breakfast, lunch and dinner reaches 32 g+ of protein and 7–12 g of fiber, without a scoop of anything.
Every main lands at 32 g of protein or more from chicken, turkey, beef, fish, eggs, Greek yogurt, cottage cheese, tofu, beans and lentils.
Every main has 7 g of fiber or more, from beans, lentils, whole grains, vegetables, fruit and seeds. No fiber supplements.
Week 1 is the gentlest at about 32 g of fiber a day. The book explains how to build up gradually and why water matters.
Each week has a cook plan: what to make on Sunday and which nights, with leftovers and freezer portions planned in.
Every ingredient is matched to a USDA FoodData Central entry and added up by script. Every ID is printed in the book.
Grams with cups, spoons and ounces alongside. Oven temperatures in °C, °F and fan.
Reference values for adults sit around 25–38 g of fiber a day. The plan gets there with five everyday food groups, not supplements.
Go gently, and drink water. If you usually eat less fiber, build up over a few weeks and drink water through the day. This is general guidance only, not medical advice.
Cookverter kitchen toolkit. Cooking in cups or ounces? Use our free online converters for volume, weight, oven temperature and cups to grams by ingredient, plus a recipe scaler, at cookverter.com.
Everything you want from a burrito, in a box: chili-lime chicken, brown rice, black beans, sweetcorn, salsa and crunchy lettuce.
Serves 4 · Prep 15 min · Cook 35 min
Tip: Cool the rice quickly (spread it on a tray) and refrigerate within 1 hour. Reheat the rice, beans and chicken until piping hot; add the cold toppings afterwards.
Keeps: Fridge 3 days; not for freezing.
Cooking for 2 or 6 instead of 4? Scale this recipe with Cookverter, our free recipe scaler.
Nutrition per serving, calculated from USDA FoodData Central values. Brands vary.
Most recipe books don’t say where their nutrition numbers come from. Ours do.
High protein high fiber meals from real, everyday food. No powders, no supplements, no guesswork.
Secure checkout with Stripe. Digital download: nothing is shipped.
No. Every recipe gets its protein and fiber from ordinary foods: chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, beans, lentils, whole grains, vegetables, fruit and seeds.
Days average about 35 g of fiber (from 30 to 40 g), with week 1 the gentlest at about 32 g. That is more than many adults usually eat, so the book suggests building up over a few weeks and drinking water through the day. That is general guidance, not medical advice.
Every breakfast, lunch and dinner has 32 g of protein or more. Plan days average about 134 g.
Days average about 1,621 kcal across four meals (breakfast, lunch, dinner and a snack). The book shows easy ways to add or remove food so it fits you.
Moderately. Days average about 116 g of net carbs, mostly from beans, lentils, whole grains, fruit and vegetables. It is not designed to cut carbs right down.
Some recipes are, and the book has vegetarian swaps, but most meals use chicken, turkey, beef, pork, fish or eggs.
Each ingredient is matched to a specific USDA FoodData Central entry, and a script adds them up per recipe and per day. The ID for every ingredient is printed in the book. Figures are estimates: brands vary.
Please ask your doctor first. This book is general information, not medical advice, and is not designed for any medical condition. That matters especially if you have a digestive or kidney condition, have been told to limit fiber or protein, or are pregnant.
A 49-page PDF you can read on a phone, tablet or computer, or print. It is a digital download; nothing is shipped.
Four weeks of high-protein, lower-carb meals from real, everyday food, with weekly plans and grocery lists.
See the Protein Plan →
Dump-and-go slow cooker meals with a 4-week plan, grocery lists and a freezer chapter.
See the Slow Cooker →