Eat for Energy: Protein-Packed, Fiber-Forward A.M. Options!

Hit 50g protein + 10g fiber by midday—without trying.

Find it hard to get enough protein or fit fiber into your day? I used to feel the same way, until I decided to break the goal down into smaller pieces.

Instead of looking at a number like 100+ grams of protein + not knowing where to start, I thought: "I wonder if I could hit 50g of protein by midday?" 🤔 and, with some practice, that became second nature!

So here are some simple ways to front-load your day w/delicious fuel so that managing your energy, appetite, +meal timing feels easy.

Mix & match these easy A.M. options:

• ☕️ Collagen protein coffee (1 scoop): ~15–20g P, 3g F → great add-on; pair with a complete protein later (eggs/dairy).
• 🍓 Greek yogurt chocolate protein berry bowl (¾–1 cup Greek yogurt + ½–1 PB-cup-style protein bar crumbled + berries + 1 Tbsp chia + almonds): ~35–45g P, 12–16g F. (bump to 50g+ protein if you stir in some chox protein powder!)
• 🥑 Avocado egg toast (2 eggs + 2 slices higher-protein, higher-fiber bread + ¼–½ avocado): ~28–36g P, 9–13g F.
• 🫐 Cottage cheese + Greek yogurt bowl (¾ cup each + 1 Tbsp chia + berries): ~35–40g P, 10–13g F.
• 🧀 High-protein snack + berries (30g protein shake + string cheese + 1–1½ cups berries): ~36–37g P, 5–8g F.

Easy combos to clear 50/10 by midday:

• 🎯Avocado egg toast (≈32/11) + collagen coffee (≈18/0) → ≈50g P / 11g F
• 🎯Yogurt protein berry bowl alone
• 🎯 CC+GY bowl (≈37/11) + berries & cheese as a snack later (≈6 P / 5–8 F) → ≈43+ P / 16–19 F

⚠️ Tip: Collagen is supportive for joints/skin but not a complete protein—treat it as a bonus & anchor with a complete amino acid profile from eggs, dairy, or whey.

⚠️ Also note: pre-workout, you actually want less protein/fiber, because they take longer to digest! —instead, opt for quick-digesting carbs + a little bit of fat to keep energy stable during a lift.

🧩 Sometimes eating better is as simple as moving around when you are eating certain things, rather than changing what you're eating—like a puzzle!

📩 Save for grocery inspo + stay tuned for a P.M. edition w/pre/post-workout options, more snacks, + lunch/dinner ideas!