High Protein High Fibre Meal Plan for Jan 20-26

Welcome to 5 Minute Fridays, my weekly newsletter where I share a 7-day flexible healthy meal plan, and last-minute tips to live a joyful life helping you get lean smartly, boost energy, and live longer.

What’s in store for today:

The Formula That Will Shrink Your Pants Size

Did you know we spend most of our lives sitting—texting, watching TV, or working at a desk? No wonder staying active feels like a challenge! The secret to shrinking your pants size lies in supercharging your metabolism with small lifestyle tweaks. Here’s the formula:

Increase your daily movement: Try push-ups while reading, jumping jacks during TV commercials, or leg lifts while texting. Even cleaning can help burn extra calories!
Eat more protein and fiber: Protein has a higher thermic effect, meaning your body burns more calories digesting it. Fiber, while technically a carb, contributes few calories and helps with digestion.
Incorporate metabolism-boosting foods: Foods like green tea, spicy foods (such as chili peppers), citrus fruits, and whole grains are great at increasing calorie burn. Green tea, for instance, helps with fat breakdown, especially around the waistline.

For example:
Sarah and Tom both ate 2,000 calories in a day.

Sarah ate 40 grams of protein and 15 grams of fibre.
Tom ate 200 grams of protein and 40 grams of fibre.

Despite both consuming 2,000 calories, Tom’s higher protein and fibre intake would result in more calories burned during digestion. Over time, this can lead to extra fat loss of up to 2.2 lbs (1 kg) per month.

So, the formula for shrinking your pants size is simple: increase movement, eat more protein and fibre, and boost your metabolism with metabolism-friendly foods. Add green tea to your diet for its fat-burning properties, and don’t forget about the benefits of spicy foods, citrus fruits, and whole grains.

High Protein High Fibre Meal Plan (Jan 20-26)

Welcome to my guiding principle: “Smart & Joyful Eating”! This week, I’m thrilled to share a free, 7-day High Protein High Fibre healthy meal plan.

All meals are designed to serve 2 Monday-Friday. Some recipes make enough leftovers for two nights or lunch the next day. If you have any extra portions, you can freeze them for a busy day. The comprehensive grocery list includes everything you need to make all the meals on the plan.

I’ve also included snack suggestions to help cover your snacks, caffeine, beverages, and fruit intake, making it even easier to follow. You can explore recipes by course in the index or filter them by your dietary preferences. And here’s some great news: even a glass of red wine can be part of your week!

MONDAY (1/20)
Breakfast: Chia seed berry pudding with almond milk and mixed berries (recipe x 2)
Snack: 2 Hardboiled Egg + Pan Fried Asparagus (recipe x 2)
Lunch: Carrot Zucchini Sweet Potato Soup(recipe x 1/2). Add a slice of whole-grain bread per person.
Snack: 1 Apple + 8 walnut halves + 3 tbsp Greep Yoghurt (recipe x 2)
Dinner: Maple Dijon Glazed Salmon and roasted potatoes.
Other Sides: 100g green beans, sauteed (recipe x 4)

Total Calories: 1,353* Protein: 68.9g Fibre 26.3g

TUESDAY (01/21)
Breakfast: Apple-Pie Overnight Oats with oat milk, cinnamon and peanut butter.
Snack: 1 can grilled chickpeas
Lunch: Leftover salmon with roasted potatoes with the extra green beans.
Snack: Banana Nut Pudding with Greek Yoghurt (recipe x 2)
Dinner: Chicken in a Creamy Dijon Sauce.
Other Sides: 50g bulgur wheat and 100g sautéed broccoli (recipe x 4)

Total Calories: 1,802* Protein: 119g Fibre 35.4g

Day 3 – WEDNESDAY (01/22)
Breakfast: Quinoa Protein Porridge with almond butter and blueberry coulis. (recipe x 1/3)
Snack: 2 Hard-boiled eggs with 50g arugula and 3 cherry tomatoes (recipe x 2)
Lunch: Leftover Dijon Chicken with the extra bulgur wheat and broccoli.
Snack: Pear with a drizzle (1 tbsp) of honey and 25g walnut halves (recipe x 2).
Dinner: Miso-glazed tofu with steamed greens and jasmine rice. Note: Subs the salmon with miso.

Total Calories: 1,870* Protein: 90.3g Fibre 27.6g

Day 4 – THURSDAY (01/23)
Breakfast: Japanese Egg Sandwich. Substitute the popular shokupan used in Tamago sando with 2 slices whole-grain bread per sandwich
Snack: 3 tbsp Greek yogurt with a handful of blueberries (50g) and 25g almonds (recipe x 2)
Lunch: Leftover miso-glazed tofu with steamed greens and jasmine rice.
Snack: 1 can Grilled chickpeas.
Dinner: Chicken satay skewers served with peanut dipping sauce.
Other sides: 100g cauliflower (steamed or boiled) and 50g uncooked quinoa (recipe x 4)

Total Calories: 2,062* Protein: 119g Fibre 35.4g

Day 5 – FRIDAY (01/24)
Breakfast: Chia seed berry pudding with almond milk and mixed berries (recipe x 2)
Snack: An Apple and a Glass Soya Milk (recipe x 2)
Lunch: Leftover chicken satay with cauliflower rice and quinoa.
Snack: Banana Smoothie (recipe x 2)
Dinner: Nando’s peri peri chicken
Other sides: 100g Peas and 100g Broccoli, boiled or sauteed (recipe x 4)

Total Calories: 1,742* Protein: 94g Fibre 23.3g

Day 6 – SATURDAY (01/25)
Breakfast: Power Porridge – 4 tbsp heaped Rolled oats + 1 glass soy milk + 1 tsp peanut butter + 1 scoop protein powder (recipe x 2)
Snack: Hard-boiled egg with arugula and tomato salad (recipe x 2)
Lunch: Seafood potato salad with a light vinaigrette (recipe x 1/3).
Snack: Banana Greek yoghurt pudding. (recipe x 2)
Dinner: Leftover Nando’s peri peri chicken with spinach salad.

Total Calories: 1,634* Protein: 110.5g Fibre 21.8g

Day 7 – SUNDAY (01/26)
Breakfast: Quinoa Protein porridge with almond butter and blueberry coulis. (recipe x 1/3)
Snack: Banana Oatmeal Omelette with blueberries and Greek yoghurt (recipe x 2)
Lunch: Chicken Pot Pie. Note: If you don’t want pastry you can try Daupinoise Potatoes or brush the sliced bread with butter or olive oil, sprinkle with cheese or herbs, and bake until golden and crispy.
Snack: Chai Latte with some walnuts
Dinner: Easy Tuna Low Carb Tortilla Pizza (recipe x 2)

Total Calories: 1,909* Protein: 104.4g Fibre 24.7g

*** Footnote

Print the Shopping List at the bottom. Each meal plan has a detailed, organized grocery list to make shopping easier and less stressful.
Lastly, join the conversation! If you’re on Facebook, check out my group “Easy Wholesome Meals – Wellbeing Barista Community” for more tips, ideas, and community support.

Your Power Is In The Time You Create – Every Moment Is Your Moment!

I made it a habit to carve out small pockets of time for myself—whether it was a quiet walk, a few minutes of journaling, or simply enjoying a cup of tea without distractions. I learned that these moments of stillness were not a luxury, but a necessity. They helped me refocus, recharge, and reclaim my sense of power. And now, I see each moment as an opportunity to decide what to do with it. Every moment is my moment, and in creating that time, I’ve found my true strength.

In today’s fast-paced world, it’s easy to get caught up in the noise that surrounds us—whether it’s the constant buzz of technology, the demands of work, or the pressure to keep up with everyone else. Yet, true power lies in your ability to carve out your own time, where you control your environment and focus. By removing the noise, even if just for a moment, you reclaim your space and reconnect with what truly matters.

When you choose to silence the distractions—be it through turning off notifications, stepping away from the crowd, or even finding quiet in nature—you make space for clarity and creativity. Each moment you create for yourself becomes a powerful tool for change, for growth, and for deepening your sense of self. So, take a deep breath, and remember: Every moment is your moment, and the power to shape it is in your hands. Embrace the stillness, and let the noise fade away.

*** PRINT GROCERY LIST