"After years of searching, I've finally found my perfect breakfast. It fulfills all my criteria: Tastes good, contains tons of nutrients, involves minimal effort, and requires no planning. Haters will say it's impossible, but my high-fiber Greek yogurt bowl begs to differ. Clocking in at a very approximate 18 grams of protein, 7 grams of fiber, and featuring seven different plant-based foods, this no-prep dish makes a solid dent in my nutrition goals and fuels my mornings, while fitting seamlessly into my schedule."
"I don't, and have never, tracked my macros, but I do loosely aim to eat 30 grams of fiber a day (as recommended in the UK, where I live), 30 different plants a week for my gut health, and some protein at every meal to (hopefully) build, and (at a minimum) maintain my muscle mass. I also try to eat whole foods over ultra-processed ones, which have been linked to a slew of chronic illnesses, including heart disease, type 2 diabetes, and cancer."
A daily high-protein, high-fiber breakfast uses Greek yogurt and peanut butter as a base with rotating toppings such as blueberries, strawberries, walnuts, and chia. The bowl provides about 18 grams of protein, 7 grams of fiber, and includes seven plant-based foods, supporting goals like roughly 30 grams of fiber per day and 30 different plants per week for gut health. Protein at every meal helps maintain muscle mass. Whole foods are prioritized over ultra-processed options to reduce chronic-disease risk. The meal requires minimal effort, no meal prep, and is easily restocked or adapted.
Read at Business Insider
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