How I eat over 120g of protein and 45g of fibre every day (as a doctor), by The Doctor's Kitchen on YouTube. 12 min 16 s.
- Video length
- 12 min 16 s
- Time to do it
- 1 hour 30 minutes
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Plan your day around protein and fibre first. Aim for a protein source and a plant source at each meal, then add vegetables, fruit and wholegrains to fill the gaps.
For breakfast, cook eggs with beans or lentils and serve with wholegrain toast. Add Greek yogurt or cottage cheese on the side to push protein higher.
Prep breakfast parts ahead in batches. Boil eggs, cook a pot of beans and portion yogurt into containers so mornings take minutes.
For lunch, build a bowl with a large protein portion such as chicken, fish, tofu or lentils. Add plenty of vegetables, a wholegrain and a spoon of seeds or nuts.
Make high-protein toast as a quick backup meal. Use wholegrain bread, spread with cottage cheese or mashed beans, and top with egg or smoked fish.
Keep snacks simple and protein-led. Choose nuts, seeds, yogurt, boiled eggs or hummus with vegetable sticks instead of crisps or biscuits.
For dinner, cook a protein main with at least two vegetables and a fibre-rich side such as lentils, beans or brown rice.
Portion leftovers into containers the same evening. Label them with the day and store in the fridge for up to three days, or freeze for longer.
Tips and common mistakes
Add beans or lentils to any dish to raise fibre without much effort.
Check labels on yogurt and bread, as protein and fibre vary a lot between brands.
Drink water as you increase fibre to avoid bloating.
Cook rice, beans and proteins in batches on one day to save time later in the week.
Questions
Do I need supplements to reach 120g of protein?
No. Eggs, dairy, beans, lentils, fish, chicken and tofu can get you there across three meals and snacks. Supplements are optional.
How long do prepped meals keep in the fridge?
Most cooked meals keep for about three days in airtight containers. Freeze portions you will not eat within that time.
Can I follow this if I eat plant-based?
Yes. Use tofu, tempeh, lentils, chickpeas and beans as your main proteins, and add nuts, seeds and wholegrains for extra protein and fibre.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
