Protein + Produce: The Equation for Strength and Steady Energy

Protein + produce is one of the easiest ways to build meals that support strength and steady energy, like this shrimp with cauliflower “grits” bowl.

If you’ve ever tried to “clean up” your diet, you probably started by thinking about what to remove.

Maybe switching sugary cereal for plain oatmeal. Or swapping pasta with alfredo sauce for spaghetti squash and marinara.

And while those swaps can absolutely help reduce added sugar and excess calories, they often leave people feeling a little… deprived.

When meals feel smaller or less satisfying, it’s common to find yourself hungry again an hour later.

Cravings creep in, energy dips, and before long the old eating habits return.

That’s why when I start working with a new client, we take a different approach.

Instead of immediately taking a machete to their favorite foods, the first thing we look at is what we can add to their meals to make them more nourishing and satisfying.

Two things in particular: Protein + Produce

Why Protein and Produce Work So Well Together

There are both biological and behavioral reasons this simple shift works so well. Biologically, protein and fiber help regulate appetite and energy. Protein helps maintain muscle, supports metabolism, and slows digestion so you feel full longer. Fiber from fruits and vegetables supports gut health and helps stabilize blood sugar, preventing the sharp spikes and crashes that can drive cravings.

When meals contain enough of both, you’re much more likely to feel satisfied and energized for several hours.

Behaviorally, adding nourishing foods first changes the tone of the entire meal. Instead of focusing on restriction (“I shouldn’t eat that”), the focus becomes nourishment (“What can I add to make this meal more supportive?”). And something interesting often happens.

When you start your day with a breakfast that includes protein and fruit…or build a lunch around a big salad with chicken, tuna, beans, or eggs…

you tend to make steadier food choices for the rest of the day. Hunger feels more manageable, energy stays more consistent, and the urge to snack mindlessly often fades. It’s a small shift that creates a powerful ripple effect.

What This Can Look Like in Real Life

This doesn’t require complicated meal plans or tracking every bite.

It can be as simple as asking yourself two questions when building a meal:

Where is the protein? Where is the produce?

A few examples:

Breakfast - Greek yogurt with berries and walnuts

Lunch - A large salad with grilled chicken, chickpeas, olive oil, and lots of colorful vegetables

Dinner - Salmon, roasted broccoli, and sweet potatoes

Even meals that include bread, pasta, or rice feel very different when protein and vegetables anchor the plate.

A Simple Way to Get Started

About a year ago, I created a practical guide to help women make this shift without overthinking it.

Inside The Protein Advantage, you’ll find:

• A simple way to estimate how much protein your body actually needs

• A cheat sheet of easy protein sources

• A simple meal plan to help you start building balanced meals around produce + produce

No tracking. No complicated math.

Just practical guidance to help you build meals that support strength, steady energy, and healthy aging.

This short guide is a great place to get ideas on how to add more protein and produce to every meal. If you haven't already grabbed your free copy, 👉 Download The Protein Advantage here.

Start With One Small Shift

You don’t have to overhaul everything you eat overnight.

Instead, try this simple experiment over the next few days:

When you sit down to a meal, ask yourself two questions:

Where is the protein? Where is the produce?

Then see if you can add just a little more of each.

A scoop of cottage cheese with breakfast. A handful of berries on top of yogurt. Shredded chicken on your salad. Some roasted vegetables alongside dinner.

These small additions often make meals more satisfying, which naturally helps steady energy, reduce cravings, and support the strength and vitality we all want as we age.

It’s not about perfect eating.

It’s about building meals that truly nourish you, one plate at a time

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