The Easy High-Protein, High-Fiber Dinner Formula a Women’s Health Doctor Eats Each Night

Even if you’re diligent about meal prep, one question can still derail a hectic week: what should you make for dinner?

For Dr. Jennifer Ashton, an OB-GYN and board-certified obesity medicine specialist, the answer comes down to a straightforward formula for meals that are both satisfying and nutritious.

She says her dinners focus on three key nutrients that support heart health, bone health, gut health and more, according to remarks she made on the TODAY Show.

A Simple Formula for Filling Weeknight Meals

“The approach should be lean protein, fiber ... and a healthy fat,” Ashton said.

Protein is essential for building and maintaining muscles and bones, and it also helps regulate hormones and support the immune system. Since it digests more slowly than carbohydrates, it can also help you stay full longer.

Examples of lean protein include chicken or turkey breast, fish, tofu, Greek yogurt or cottage cheese, beans and lentils.

Ashton recommends aiming for about 30 grams of fiber a day, though she acknowledged that can be difficult to reach. “It’s hard to get that amount,” she said. “None of us are. So make sure that you’re loading up on the vegetables.”

She prefers steaming or grilling vegetables so she does not need to add much fat while cooking.

Fiber offers major benefits for gut health, and it also supports the heart, blood sugar control and hormonal health.

Good high-fiber choices include sweet potatoes, Brussels sprouts and broccoli. Fiber also comes from fruits, especially raspberries and pears, whole grains such as oats and bulgur wheat, and legumes like black beans and chickpeas.

Healthy fats are the final piece of the meal, helping support heart health and increase fullness. Ashton often turns to foods such as avocado and olive oil. As an added benefit, avocado also provides fiber.

With this mix of foods, Ashton does not advise rigid portion limits at dinner. “If you eat intuitively and you eat (this combination of nutrients), you will stop eating when you’re full,” she said.