Protein, Fat & Fiber + Water (the Winning Combo)

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Ever experienced post-meal hunger or an energy crash and wondered why? It might be due to the absence of one of the essential components of a meal.


The Winning Combination

The 'Winning Combination

Today, we’re discussing the powerhouse combo that’s crucial for staying healthy and feeling good: protein, fat, fiber, and water—or as us FfL gals like to call it, the ‘Winning Combination.’

This combination can keep your energy steady, help you feel full longer, balance your blood sugar, and support overall health.

Plus, by maintaining these nutrients throughout the day, you’ll avoid feeling overly hungry at night, keep cravings at bay, and find it easier to stick to a healthy diet.

Objectives of Today's Session

  • Gain a general understanding of the ‘Winning Combination’ (protein, fat, fiber, and water) and how they work together for lasting energy, hormone regulation, and optimal health.
  • Explore real food versions.
  • Learn how to incorporate the ‘Winning Combo’ into your meals and snacks.
  • Tune into your evening hunger to determine if it’s genuine or due to nutrient gaps (protein, fat, carbs/fiber, water) earlier in the day.

The Benefits of Including this 'Winning Combo' at Meal/Snack Time

  • Increased Satiety: Keeps you feeling full longer. 
  • Blood Sugar Stability: Slows your digestion and keeps your energy (blood sugar) steady so you have fewer “crashes.”  
  • Increased Metabolism: Promotes burning more fat than storing. 
  • Regulates Hormones: Hello, hormone balance! 
  • Weight Management: Supports weight goals (this could mean loss, gain, or maintenance, depending on your body’s needs) and helps curb evening munchies. 
  • Toxin Removal: Flushes out toxins from the body. 
  • Better Health: Supports your overall well-being.   

Here Are Some Meal Ideas That Provide a Good Balance of Protein, Fat, & Fiber


  • Avocado Toast: whole wheat bread (fiber), avocado (fat), egg (protein), chia seeds (protein/fat/fiber).
  • Greek Yogurt Parfait: Greek yogurt (fat/protein), blueberries (fiber), flax meal (fiber).
  • Overnight Oats: oats (fiber), milk (protein/fat), berries (fiber), hemp seeds (fat/fiber).


  • Turkey Wrap: almond flour wrap (fat/fiber), avocado (fat), turkey (protein), lettuce, tomato (fiber).
  • Salad: mixed greens, tomato, cucumber, onion (fiber), strawberries (fiber), feta cheese (fat/protein), grilled chicken (protein), balsamic dressing (fat).


  • Pasta: lentil pasta (fiber), grilled chicken (protein), broccoli (fiber), pesto sauce (fat).
  • Tacos: corn tortillas (fiber), steak (protein/fat), pico de gallo (fiber), shredded lettuce (fiber), guacamole (fat)

As you can see, this approach ROCKS because it gives you more freedom in your food choices. Instead of focusing on what foods to cut out, you’ll be thinking about all the delicious foods you can add to your plate to nourish your body.


Download Guide

Food & Fitness Log

Download Log

Action Steps

  1. Days 1-2: Enjoy your usual meals and snacks. Each time you eat, see if you can spot protein, fat, and fiber on your plate.
  2. Days 3-6: Use the Food Log. Write down what you eat/drink for three days. Try to incorporate the ‘Winning Combination’ into most meals/snacks. We will ask you to send us a photo of this so we can review it next week. 
    1. If you notice any significant feelings after eating, such as bloating, energy crashes or hunger soon after, briefly make note of them. 
  3. Hydration: Drink at least 8 glasses of water daily.
    1. Set reminders on your phone (right now!) or use a water bottle with time markers.  
  4. Evening Hunger: If you feel hungry after dinner, it might be real hunger, emotional hunger, or due to missing certain nutrients.
    1. Think back on your earlier meals: Did you get enough protein and fiber? How’s your water intake been?
    2. If you notice anything lacking, how can you adjust to increase your water and nutrient intake? 
  5. Mindful Eating: Continue practicing mindful eating (feel free to use your flashcard). 

If you don’t usually eat much fiber, try introducing it slowly to avoid any tummy troubles like bloating or gas.

As always, we’re not dietitians, nutritionists, or healthcare providers. It’s important to consider consulting with a healthcare or nutrition professional before making any changes to your diet.

Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie