If you're looking for an easy way to increase your protein intake, plain Greek yogurt is one of my favorite recommendations. Not all yogurts are created equal, though. Many flavored yogurts are packed with added sugar and contain very little protein. Instead, look for a plain Greek yogurt with a short ingredient list and at least 15–20 grams of protein per serving. My Top Picks: - FAGE Total 2% Plain Greek Yogurt (my favorite!) - Siggi's Plain Skyr - Chobani Plain Greek Yogurt Why I Love Greek Yogurt: - High in protein to support muscle growth and recovery - Helps keep you full longer - Contains probiotics that support gut health - Great source of calcium for healthy bones - Incredibly versatile and easy to add to your day Build a Better Yogurt Bowl Instead of buying flavored yogurt, make your own! Start with: Plain Greek yogurt Then add: Fresh berries Nuts or seeds- watch your portion High-protein granola- watch your portion Chia or ground flaxseed Cinnamon A drizzle of honey if you like a little sweetness You'll get more protein, less added sugar, and a breakfast or snack that keeps you satisfied much longer. SAFE Tip Think of Greek yogurt as one of your Staples in the SAFE Eating Method™. It's a simple, nutrient-dense food that can be customized to fit your taste while helping you reach your protein goals. Question for you: What's your favorite thing to mix into Greek yogurt?

Fiber feeds the beneficial bacteria in your gut, which produce short-chain fatty acids linked to better metabolic health, reduced inflammation, and even improved mood — your gut and your brain are more connected than most people realize. Okay but how do you actually get to 30g? It's easier than it sounds, promise. Start your day with oats and a spoonful of chia seeds thrown in — that's already close to 10g before you've even left the kitchen. At lunch, toss some black beans on your salad instead of (or in addition to) chicken — one cup gets you 15g right there. Snacking on an apple? Leave the skin on, that's where the fiber lives. And at dinner, swap your white rice for quinoa or just load up your plate with roasted veggies. None of this requires eating "fiber foods" you don't actually like — it's more about sneaking it into meals you're already making. A spoonful of chia or flax seeds is basically a fiber cheat code — stir it into yogurt, oatmeal, or a smoothie and you've added 5g without changing how anything tastes. Do that plus one bean-based meal a day, and you're already most of the way there. Tip: Aim for 25-30 grams of fiber a day from vegetables, fruit, beans, and whole grains. If you're not used to that much, increase gradually and drink plenty of water — jumping in too fast can cause bloating. HIGH FIBER FOODS Fruits 1 Cup Raspberries = 8g 1 Pear = 6g 1 Apple = 4-5g 1 Orange = 4g 1 Cup Blueberries = 4g Banana = 3g Vegetables 1 Cup Broccoli = 5g 1 Cup Brussels Sprouts = 4g 1 Sweet Potato = 4g 1 Cup Green Beans = 4g 1 Cup Carrots = 4g Beans & Legumes 1 Cup Lentils = 15g 1 Cup Black Beans = 15g 1 Cup Chickpeas = 12g 1 Cup Pinto Beans = 15g Whole Grains ½ Cup Oatmeal = 4g 2 Slices Whole Grain Bread = 6g ½ Cup Quinoa = 3g Brown Rice = 2-3g Nuts & Seeds 2 Tbsp Chia Seeds = 10g 2 Tbsp Ground Flax = 4g ¼ Cup Almonds = 4g

Then by 4:00 PM you're standing in the pantry wondering why you're suddenly starving. Sound familiar? The problem isn't the salad—it's what's missing from it. A bowl of lettuce and veggies may look healthy, but without enough protein, healthy fats, and fiber, it's unlikely to keep you full for very long. Instead of asking, "Am I eating healthy?" ask yourself: "Did I eat enough protein to fuel my body?" A salad can absolutely be a great meal—but build it around protein first, then add healthy fats, fiber, and the veggies. Attached are 15 Salads with Protein!!

I hear it every day: "I'm too busy." The truth? You don't need an hour to make a healthy meal. You need 5 minutes and a plan. When you skip meals, you're much more likely to end up grabbing whatever's quickest later because you're running on empty. That's when cravings hit, your energy crashes, and healthy choices become much harder. My advice? Keep it simple. Think protein first: - Rotisserie chicken + salad - Hard-boiled eggs + string cheese - A protein shake + fruit Done. Perfection isn't the goal. Consistency is. Your future self doesn't need a gourmet meal—she just needs you to stop skipping meals and start fueling your body.