How do you build a diet that fuels your body? Nutrition goals are unique to each person. But according to the 2025 IFIC Food & Health Survey, “Good Source of Protein” and “Good Source of Fiber” are some of the top criteria people associate with foods they believe are healthy.  Prioritizing protein and fiber at eating occasions can help you feel full and satisfied.  

Boost fiber and protein at breakfast with simple swaps 

You can boost your protein and fiber intake at breakfast by making simple swaps. Here are some tips.

• Instead of a refined grain cereal, enjoy oatmeal, granola, or another whole grain cereal. 
• Instead of toasted white bread with jelly or a white bagel with cream cheese, top toasted whole grain bread or an English muffin with berries and cottage cheese. A whole grain bagel with peanut butter or an egg is another great choice. 
• Replace bacon with lean ham or turkey/chicken sausage in your breakfast sandwich to save calories and prioritize protein. 
• Instead of just an egg and cheese omelet, add veggies like mushrooms, onions, and peppers. Enjoy with roasted potatoes or whole grain bread. 
• Instead of mixing honey and chocolate chips into your overnight oats, add chia seeds when prepping and top with nuts and berries in the morning. 

Quick, convenient lunches with a focus on fiber and protein   

Make your lunches at home to keep your budget in check and customize with the protein and fiber you like most. Here’s how to avoid pricey takeout options.

• Build a better bowl—a plant-forward bowl can deliver the protein and fiber you want. Think quinoa, beans, colorful veggies, dried fruit, and a homemade dressing with a Greek yogurt base. 
• For a low-prep option, top plant-based chili with reduced fat shredded cheese, and multigrain tortilla chips for dipping. Enjoy fruit on the side.  
• Instead of hitting the salad bar at the cafeteria or grocery store, build your salad at home. Elevate your veggie salad with a protein boost by adding a hard-boiled egg, tuna, chicken, chickpeas, edamame, or a combination of them. 
• Enjoy leftover grilled salmon and veggies on a whole wheat bun. Pair with a smoothie made with Greek yogurt and frozen berries.

Finish strong with a fiber & protein-focused dinner  

Prioritize lean protein, veggies, beans, and whole grains to maximize your dinner. Here are some recipes to try—they provide at least 18g of protein and 6g of fiber per serving. 

Adding fiber and protein at every eating occasion can add important nutrition. We hope these suggestions show you just how easy it is to enjoy more at every meal with little effort.