Additional Coverage:
- We got diet advice from over 40 dietitians and nutrition scientists. Here’s your 2026 meal plan. (businessinsider.com)
Fueling Your Day: Expert Tips for Smarter Eating
Local News Desk – Feeling overwhelmed by the dizzying array of nutrition advice out there? You’re not alone. While the basic principles of healthy eating-focusing on whole foods and reducing ultra-processed options-seem straightforward, delving into the specifics of protein, fiber, healthy fats, and essential vitamins can quickly turn into a full-time job.
Fortunately, a team of dedicated professionals has already done the heavy lifting for us. We’ve gathered insights from over 40 registered dietitians, sports nutritionists, longevity scientists, and gut health researchers, and their collective wisdom points to a clear path forward for more efficient and effective eating.
The good news? A lot of their best advice aligns with the widely acclaimed Mediterranean diet, often hailed as the healthiest eating plan globally.
Many of their suggestions also emphasize meals that cleverly combine multiple essential nutrients, streamlining your efforts to hit your daily goals.
Whether your personal health mission this year involves shedding a few pounds, building muscle, or nurturing your gut health, we’ve compiled a no-fuss meal plan packed with “bang-for-your-buck” recipes.
Start Strong with a Power-Packed Breakfast
Kicking off your day with a nutritional boost is always a smart move. However, common breakfast staples like cereal or bagels often fall short on crucial nutrients like protein and fiber. As protein researcher Stuart Phillips notes, breakfast is often where people tend to “under-consume protein” and load up on carbohydrates.
A high-protein, high-fiber breakfast not only ensures you get vital nutrients early on but also keeps you feeling fuller for longer, especially after a morning workout.
Breakfast Boosters:
- Greek Yogurt with Berries and Granola: Stuart Phillips himself is a fan of this combo. Greek yogurt offers more protein and fewer carbs than regular yogurt, while berries, nuts, and granola add a significant fiber and protein punch.
- Overnight Oats with Fruit and Chia Seeds: If yogurt isn’t your jam, oatmeal provides similar protein levels and can be customized with the same high-fiber toppings.
- Eggs with Cottage Cheese, Vegetables, or Whole-Grain Toast: For those who prefer savory starts, eggs are incredibly versatile.
Pair them with smoked salmon, avocado, and whole-grain toast, as longevity scientist Dr. Eric Verdin does.
Stirring in cottage cheese can also elevate the protein content of a veggie omelet or baked egg bites.
Lunchtime: Load Up on Veggies and Beans
Most Americans aren’t getting enough fiber, a nutrient crucial for gut health, heart health, and weight management. Kevin Hall, a leading US nutrition scientist, offers a simple yet effective tip: incorporate more vegetables into every bite. Even if you’re using convenience items like store-bought salad dressing, upping your veggie intake helps you feel satisfied and closer to your daily fiber target.
Another fantastic fiber hack? Beans!
Registered dietitian and cookbook author Kylie Sakaida frequently emphasizes plant-based protein sources like beans and legumes due to their impressive fiber content. Eating just one cup of beans daily can help reduce inflammation and lower “bad” cholesterol.
Plus, they’re an incredibly budget-friendly lunch option.
Fiber-Rich Lunch Ideas:
- Vegetable-Packed Grain Bowl, Salad, or Stir-Fry: UK microbiome researcher Emily Leeming suggests adding fermented foods like kimchi and pickled vegetables for extra gut health benefits.
- Bean Salad: Combine black beans or chickpeas with other vegetables, herbs, and cheese for an easy, satisfying salad.
- Veggie-Filled Wrap or Sandwich with Easy Protein Sources: Sports nutritionist Rob Hobson keeps his fridge stocked with canned tuna and tofu for quick, healthy lunches.
Snack Smart, Not Sorry
Meeting your daily protein goals, especially if you’re aiming to build muscle, can be a challenge. Sports dietitian Morgan Walker suggests strategically adding protein to your snacks. She personally enjoys smoothies with protein powder or low-fat Greek yogurt topped with fruit, nuts, and dark chocolate.
Snacks are also an excellent opportunity to boost your fiber intake. Cancer and gut health researcher Dr. Susan Bullman often reaches for pears, one of the highest-fiber fruits.
Satiating Snack Options:
- Protein-Powder Smoothie: For an extra gut-health kick, Dr. Bullman recommends swapping milk for kefir.
- Fresh Fruit and Nuts: Nutritionist and medical scientist Federica Amati finds this combination provides a great dose of fiber, protein, and healthy fats. An apple with mixed nuts is a go-to for her.
For more protein and fullness, sprinkle these over Greek yogurt.
- Homemade Kale Chips or Roasted Chickpeas: If you’re a savory snack enthusiast, registered dietitian Sophie Trotman suggests batch-making these to add fiber and micronutrients.
Dinner: The Sheet-Pan Solution
After a long day, simplicity is key, but you still want a meal that delivers on protein, fiber, complex carbohydrates, and healthy fats. Sheet-pan dinners are a versatile and efficient way to create a home-cooked meal without spending your entire evening in the kitchen. Sports dietitian Roxana Ehsani regularly bakes chicken, salmon, or sablefish with vegetables like sweet potatoes or broccoli for a quick, nutritious meal.
“I chop a little bit, throw it in the oven, and then I can go shower and get ready,” Ehsani explains. “It just gives me all those nutrients in one.”
Easy Dinner Ideas:
- Sheet-Pan Dinner with Lean Protein, Vegetables, and Grains/Brown Rice: Nutrition researcher Dr. Kurt Hong recommends fish like salmon or halibut for their brain-boosting omega-3s.
- Easy Tacos or Fajita Bowls: These come together quickly with canned beans and roasted vegetables.
- Whole-Wheat or Lentil Pasta with Protein and Vegetables: Swapping regular pasta for whole-wheat or lentil varieties offers more health benefits.
Roast peppers and mushrooms and mix them in at the end.
Indulge Wisely: The Dessert Dilemma
While ultra-processed foods can lead to overeating, nutrition scientist Kevin Hall doesn’t advocate for complete restriction. “I don’t stand on my soapbox to claim to know all the answers,” he admits.
Completely denying yourself dessert isn’t just difficult; it can actually backfire, leading to overindulgence later. Tara Schmidt, lead dietitian for the Mayo Clinic diet, suggests better alternatives: opting for smaller portions, making more nutritious swaps, or enjoying dessert out rather than having a constant supply at home.
Smart Dessert Choices:
- “Nice” Cream with Fresh Fruit and Dairy: Ehsani loves blending frozen mango with dairy milk (or Greek yogurt for extra protein).
- Dark Chocolate Squares (with Less Sugar): Leeming enjoys dark chocolate (85% cacao for heart health and fiber) paired with fruit.
For a more substantial treat, nutritionist Rhiannon Lambert makes chocolate, peanut, and date bars.
- Whatever You Want, Just in Smaller Amounts: Walker prepares and freezes cookie dough balls, baking just a few at a time for her family instead of an entire batch.