No matter how dedicated you are to meal-prepping, there’s one question that can still catch you off-guard during a busy week: What’s for dinner?
For Dr. Jennifer Ashton, an OB-GYN who is also board-certified in obesity medicine, the answer relies on a surprisingly simple formula for healthy, filling meals.
She aims to get three specific nutrients in her dinners, which support heart health, bone health, gut health and more, she said during a Oct. 28 segment on the TODAY Show.
The Perfect Combination for Filling Weeknight Dinners
“The approach should be lean protein, fiber … and a healthy fat,” Ashton said.
We all need protein to build and maintain our bone and muscle health, TODAY.com explained previously. Protein also plays a huge role in regulating our hormones, and it supports the immune system. Protein is also digested more slowly than carbohydrates, so it can help keep you feeling full.
Some examples of healthy, lean protein include chicken or turkey breast, fish, tofu, Greek yogurt or cottage cheese, beans and lentils.
When it comes to fiber, Ashton recommends that people aim to get 30 grams per day, which can be a challenging goal to meet. “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 to steam or grill her veggies, which means she doesn’t need to add much fat during the cooking process.
Not only does fiber have massive benefits for our gut health, but it also supports heart health, blood sugar levels and our hormonal health, Ashton explained previously.
Look for high-fiber vegetables, like sweet potato, Brussels sprouts and broccoli. You can also find fiber in large amounts in fruit, (especially raspberries and pears), whole grains (like oats and bulgar wheat) as well as legumes, such as black beans and chickpeas.
Finally, think about healthy fats, which support heart health and also help keep you feeling full. Ashton said she gravitates towards foods like avocado and olive oil to find healthy fats. As a bonus, avocado is also rich in fiber.
With this combination of foods, Ashton doesn’t recommend people limit their portions at dinnertime. “If you eat intuitively and you eat (this combination of nutrients), you will stop eating when you’re full,” she said.