Build a better plate
How Protein, Fiber, Healthy Fats, and Fermented Foods Work Together to Fuel Your Body from the Inside Out
Feeling your best — building strength, sustaining energy, and supporting a healthy metabolism — starts with how you build your plate. The right foundations do more than just satisfy hunger; they work synergistically to optimize digestion, balance blood sugar, and enhance recovery.
The formula for a balanced plate is simple:
Start with protein to fuel your muscles and metabolism.
Layer in fiber — both soluble and insoluble — to support digestion and regularity.
Add healthy fats and oils to promote satiety, brain function, and hormone balance.
Top it off with fermented foods to nourish your gut microbiome.
Each element plays a critical role in helping your body thrive from the inside out. Let’s walk through how they all fit together:
1. Start with Protein
Protein is your foundation — not just for building muscle, but for supporting your metabolism, immune function, daily detoxification, hormone balance, and even how steady your energy feels between meals. It also plays a key role in satiety — helping you feel full and satisfied, so you’re not reaching for quick fixes an hour later.
Aim for 30+ grams of protein per meal. That could be:
Lean meats (chicken, turkey)
Wild-caught fish like salmon, sardines, or halibut (2–3 times per week)
Eggs
Plant proteins like beans, lentils, or tofu (especially if you tolerate them well)
Starting your plate with protein helps anchor your meal — giving your body the amino acids it needs to rebuild and repair, while helping you stay full, focused, and energized longer.
2. Add Soluble Fiber
Next, layer in soluble fiber — the type of fiber that dissolves in water and forms a gel-like substance in your gut. Soluble fiber is fermented by gut bacteria in the large intestine, producing beneficial short-chain fatty acids (SCFAs), which nourish the gut lining, support immune function, and regulate inflammation.
It also slows down digestion, helping to stabilize blood sugar, improve nutrient absorption, and soften stool.
Target around 20 grams of soluble fiber per day, including foods like:
1 cup Brussels sprouts
1 cup broccoli
1 cup beans or lentils
1 medium avocado
1 cup sweet potato
2 tablespoons of flax or chia seeds
Spreading your fiber intake throughout the day (rather than loading it all at once) tends to feel better on digestion, especially if you're rebuilding gut health.
3. Fill in with Insoluble Fiber (aka Mostly Vegetables)
Now, bring in insoluble fiber — the type of fiber that does not dissolve in water and passes through the digestive tract largely intact. Insoluble fiber helps speed up bowel transit time — the time it takes for food to move from your mouth, through digestion, and out through elimination.
A steady intake of insoluble fiber promotes bowel regularity, supports healthy gut motility, and can help combat constipation.
Your goal: fill half your plate with colorful, non-starchy vegetables.
Aim for 8+ different vegetables per day for maximum diversity
Focus on leafy greens, cruciferous veggies (broccoli, cabbage, kale), a variety of mushrooms, berries, and more
My plates are rooted in a variety of colorful plants rich in polyphenols, covering a wide range of essential nutrients. These plants support digestion, energy production, immune health, and building a strong, resilient body over time.
More plant diversity = better nutrient exposure and healthier digestion.
4. Add Healthy Fats and Oils
Healthy fats are the delivery system for fat-soluble vitamins (A, D, E, K), and they also help regulate inflammation, support brain health, and keep you feeling satisfied.
Easy ways to add them:
A drizzle of olive oil
A handful of nuts or seeds
Half an avocado
Fatty fish (like salmon)
Think of fats as your slow-burning fuel. They help extend the energy from your meal and support long-term metabolic health.
5. Finish with Fermented Foods
Finally, give your gut some extra love with fermented foods — nature’s probiotics. Fermented foods deliver live beneficial bacteria that support your gut lining, immunity, and even your mood.
Easy daily options:
Kimchi
Sauerkraut
Fermented vegetables (carrots, beets, pickles made without vinegar)
Even just a few forkfuls per day can make a difference. Consistency is key — your microbiome thrives on small, regular doses of good bacteria.
Bringing It All Together
The goal isn’t perfection — it’s consistency.
The more often you build your plate this way, the more you stack the deck in favor of stronger digestion, steadier energy, better recovery, and a healthier metabolism.
While this might feel far from where you're starting, this is exactly the kind of work I do with my clients — personalizing the process, guiding them step-by-step, and helping create a sustainable model for building health through food and daily habits. You don’t have to go it alone.
