Eat plenty of healthy carbs like legumes, fruits, vegetables and whole grains to increase your fiber intake. Legumes are also low in fat and have a moderate amount of protein. Eat plenty of low-fat white-meat poultry and low-fat dairy products to meet your protein recommended daily intake of 1.2 to 1.7g per kilogram of body weight for active adults, according to the American Council on Exercise 1.
Black Beans and Corn
Add a ½ cup of black beans to your salad for 7g of protein and 7g of fiber. Throw in a ½ cup of corn, increasing your protein intake by 2g and your fiber intake by 7g. Or simply mix these two foods together as a side dish to 3 oz. of rotisserie chicken breast. The chicken has 24g of protein and only 2g of fat. This meal has a total caloric value of 285 calories, 33g of protein and 2g of fat. Forty-seven percent of the calories come from carbohydrates, including fiber; 46 percent of the calories are from protein and 6 percent are from fat.
- Add a ½ cup of black beans to your salad for 7g of protein and 7g of fiber.
Tilapia and Asparagus
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Sear 8 oz. of tilapia fish seasoned with a dry rub, and saute 10 spears of asparagus. Eat the high-protein, low-fat fish and vegetables with a ½ cup of brown rice. The tilapia has 46g of protein and only 4.5g of fat. The asparagus has 4g of fiber, 4g of protein and 4g of carbs. This meal has 366 total calories, 30 percent of which are from carbs, 57 percent from protein and 14 percent from fat.
- of tilapia fish seasoned with a dry rub, and saute 10 spears of asparagus.
- The tilapia has 46g of protein and only 4.5g of fat.
Whole Wheat Flake Cereal and Milk
Whole-wheat flake cereal is rich in fiber and higher in protein compared to refined cereal. Pour 1.5 cups of whole-wheat flake cereal into a bowl with 1 cup of skim milk. The cereal has 6g of protein and 6g of fiber. Skim milk has high-protein content at 8g of protein per 1 cup. This easy meal has 300 total calories, 6g of fiber, 14g of protein and only 1g of fat. Seventy-nine percent of the calories come from carbs, while 19 percent come from protein and 3 percent from fat.
- Whole-wheat flake cereal is rich in fiber and higher in protein compared to refined cereal.
- Skim milk has high-protein content at 8g of protein per 1 cup.
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- “Personal Trainer Manual”; American Council on Exercise; 1997
- “Essentials of Strength Training and Conditioning”; Thomas R. Baechle and Roger W. Earle; 2000
- “The NutriBase Complete Book of Food Counts”; NutriBase; 2001
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. doi:10.1016/j.jand.2015.12.006
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005), Food and Nutrition Board, National Academy of Sciences.
- Lemon, PWR. (1996). “Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle?” Nutrition Review 54:S169-S175.
Paula Quinene is an Expert/Talent, Writer and Content Evaluator for Demand Media, with more than 1,500 articles published primarily in health, fitness and nutrition. She has been an avid weight trainer and runner since 1988. She has worked in the fitness industry since 1990. She graduated with a Bachelor's in exercise science from the University of Oregon and continues to train clients as an ACSM-Certified Health Fitness Specialist.