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High Fiber High Protein Diet

author image Amie Valpone
Amie Valpone, HHC, AADP is the Editor-in-Chief of www.TheHealthyApple.com; she is a Manhattan based Personal Chef, Culinary Nutritionist, Professional Recipe Developer, Food Photographer and Writer specializing in simple gluten-free and dairy-free ‘Clean’ recipes for the home cook. Amie recently healed herself from a decade of chronic pain including Lyme Disease and Heavy Metals exhausting every doctor in the country and Mayo Clinic; she shares her story of how Clean Eating saved her life and inspires you to Clean up your food, too. Amie lives in Manhattan, NYC where she cooks for a variety of clients including celebrities and people with busy lifestyles who enjoy healthy, fresh food. Amie's work appears on Martha Stewart, Fox News Health, WebMD, The Huffington Post, The Food Network, Glamour Magazine, Clean Eating Magazine, SHAPE Magazine, Prevention Magazine, PBS and many others. Visit Amie on Facebook, Twitter, Instagram, Google Plus and Pinterest @TheHealthyApple.
High Fiber High Protein Diet
Chicken with salad gives you needed fiber in your diet. Photo Credit Kelly Cline/iStock/Getty Images

Basing your diet around sources of lean protein and fiber is a tasty way to create a healthy meal plan. Consider biting into a succulent chopped pear salsa atop a dollop of Greek yogurt and a breast of grilled chicken. Creating a diet based on fiber-rich foods such as fruits, veggies and whole grains combined with lean proteins such as tofu, eggs and poultry is a delicious way to reap antioxidants and amino acids. Moreover, lean protein, vegetables, fruits and whole grains are waist- friendly thanks to their nutrients and low calorie content.

Each step below outlines meals and snacks to give you an idea of how to make each meal and snack chock full of fiber and lean proteins.

Step 1

High Fiber High Protein Diet
Smoothies make a delicious breakfast or dessert Photo Credit Gordan Jankulov/iStock/Getty Images

Start your morning with a glass of freshly squeezed fruit and vegetable juice to sip on along with warm quinoa, a protein grain and milk along with a topping of dried fruit and nuts. Smoothies make a delicious breakfast or dessert; simply toss ice with Greek yogurt, almonds, bananas, dark leafy greens, ground flax seeds and strawberries for a protein-packed fruity beverage. Pair your omelet with a side of cottage cheese and fresh fruit such as cantaloupe, mango, strawberries and blueberries.

Step 2

High Fiber High Protein Diet
Lentil Soup Photo Credit monica-photo/iStock/Getty Images

Kick up the fiber content in your lunch by enjoying a cup of lentil soup; add protein-packed grains, cheese and tomatoes for a heartier flavor. Mix and match your grains, proteins and veggies everyday to keep your taste buds excited and longing for more variety. Start with brown rice today and switch to buckwheat tomorrow, stewed tomatoes today and roasted asparagus tomorrow or turkey burgers today and smoked salmon tomorrow. Re-heat last leftover chili, made with split peas, black beans, avocado, Parmesan cheese and sunflower seeds for a quick and easy way to warm up at noon. Create a tuna salad and spice it up with cashews, pecans, dried cherries, fresh basil and a dollop of Greek yogurt in lieu of mayonnaise.

Step 3

High Fiber High Protein Diet
Stir-fry Photo Credit baifumei/iStock/Getty Images

Whip up a stir-fry for dinner with amaranth, a protein-packed whole grain, red and orange bell peppers, apples and snap peas. When yearning for a chicken dish, get creative and stuff your chicken breasts with hearty dried fruits such as apricots, pears and raisins. Experiment with sources of protein such as bison; create burgers using dried cranberries and topped with fresh mango and avocado salsa. Grill a light fish dish and top with raspberry and balsamic demi-glaze or serve chicken, vegetable and fruit kabobs at your barbecue.

Step 4

High Fiber High Protein Diet
Savor an afternoon snack of apples and nut butter. Photo Credit Susan Fox/iStock/Getty Images

Savor an afternoon snack of apples and nut butter with a sprinkle of ground flax seeds and dried cranberries for a unique treat that will keep your taste buds happy. Trail mix is an easy way to pair protein-rich pumpkin seeds with almonds, dried bananas and dates. Try stuffing figs with nut butter or topping your protein-rich Greek yogurt parfait with nuts and fruit to satisfy your sweet tooth. Desserts are always tastier when moist and rich with fresh flavor; bake a zucchini nut bread or carrot cake by adding pureed fruit to the batter for a healthier, fiber-rich alternative.

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