When it comes to living a healthy, God-honoring life, one of the most important things we can do is nourish our bodies well! But with so many different approaches to nutrition, it can be overwhelming to know where to start. That’s why I love the Protein + Fat + Fiber model—a simple, effective way to make sure our meals are balanced, nourishing, and sustainable. Let me break down what the model looks like and share some easy meal ideas that you can incorporate into your week.
What is the Protein + Fat + Fiber Model?
The Protein + Fat + Fiber model is all about simplicity. It focuses on three essential components in every meal:
- Protein: Helps repair and build muscle, keeps us feeling full, and provides energy.
- Healthy Fats: Support brain function, hormone balance, and help us feel satisfied longer.
- Fiber: Aids in digestion, stabilizes blood sugar, and helps maintain steady energy levels.
The beauty of this model is its flexibility—you can apply it to any meal, whether you’re at home or dining out, making healthy eating accessible no matter your lifestyle.
Simple Meal Ideas:
Here are a few examples of how you can apply this model to your meals:
- Breakfast: Scrambled eggs (protein) cooked in coconut oil (healthy fat) with sautéed spinach (fiber) and a side of berries.
- Lunch: Turkey lettuce wraps (protein) with sliced avocado (healthy fat) and a mixed veggie salad (fiber) with your favorite olive oil based dressing (fat).
- Dinner: Grilled chicken (protein) with roasted Brussels sprouts (fiber) drizzled with olive oil and/or butter (healthy fat).
- Snack: Greek yogurt (protein) topped with chia seeds and berries (fiber) and a handful of walnuts (healthy fat).
- Breakfast: Chia seed pudding (fiber) made with almond milk (healthy fat) and topped with sliced almonds and raspberries (protein and fiber).
- Lunch: Grilled salmon (protein) with a side of quinoa (fiber) and a drizzle of avocado oil or olive oil (healthy fat).
- Dinner: Steak (protein) with roasted sweet potatoes (fiber) topped with grass fed butter (healthy fat) and a side of roasted veggies (fiber).
- Snack: Hard-boiled eggs (protein) with cucumber slices (fiber) and humus (healthy fat).
- Breakfast: Oatmeal (fiber) cooked with almond butter (healthy fat) and a scoop of collagen protein powder (protein).
- Lunch: Chicken salad (protein) made with mixed greens and colorful veggies (fiber) and topped with an oil based salad dressing (healthy fat).
- Dinner: Grass-fed beef patties (protein) wrapped in lettuce and topped with your favorite hamburger toppings like tomato, avocado, and onions (fiber) and a avocado oil based mayo (healthy fat).
These meal ideas show how easy it is to create balanced, nourishing meals that fuel your body and support your overall well-being. No math involved, eat until you are full.
A few years ago, I struggled with feeling tired, run down, and like I was constantly chasing quick fixes in my diet. I was incredibly overwhelmed by all the dietary information out there. Then, I discovered the Protein + Fat + Fiber model, and it changed everything! I began to focus on whole, nutrient-dense foods, and soon I noticed a shift—not just in how I felt physically, but also in my energy, mood, and clarity of mind. Honoring God with my health became easier when I stopped overcomplicating nutrition and started nourishing my body in a way that truly served me. Now, I use this approach daily and encourage others to do the same!
I’ve trained in over 100 dietary theories and regularly teach ancient forms of nutrition to my clients to help them create health in their bodies. What fascinates me most is how much God teaches us about diet in the Bible. When we eat God made foods, the body can thrive!
Tips for Building Consistency:
Creating balanced, nourishing meals is one thing, but building consistency takes intentional effort. Here are a few tips that have helped me stick to this model:
- Meal Prep: Preparing meals or ingredients in advance helps eliminate the guesswork during busy days.
- Simple Swaps: Small changes can have a big impact. Swap out refined carbs for fibrous veggies or low glycemic fruit, or opt for whole foods over processed snacks.
- Mindful Eating: Tune into how your body feels after meals. Balanced meals following this model should leave you feeling energized and satisfied—without the mid-afternoon slump.
I’d love to hear from you—what meals are you planning for the week? Share your meal prep ideas and let’s encourage each other to stay consistent with balanced nutrition!
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