Protein and Fiber
Protein with every meal, and whole grains or legumes every day.
For active adults and people aged 45 and up. You add a palm-sized serving of protein to every meal, whole grains, legumes or nuts each day, and water alongside, a few minutes a day in total.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 8:00Add protein to breakfast1 portion · Food · Every day
When you make breakfast, add a palm-sized serving of protein: eggs, quark, yogurt or cheese.
Caution. If you have experienced an eating disorder or food is a source of distress for you, skip this program and reach out to a specialist, such as a local eating disorder support organization. If you have kidney disease, ask your doctor how much protein is right for you.
How much protein. EFSA sets 0.83 g of protein per kilogram a day for adults; for healthy people over 65, experts suggest 1.0 to 1.2 g (EFSA 2012, PROT-AGE 2013).
Midday
- 12:30Add fiber to lunch1 portion · Food · Every day
When you choose your lunch, go for whole-grain bread, legumes or a handful of nuts. From the third week, twice a day.
Step by step. EFSA recommends 25 g of fiber a day. Add it gradually and with water; the goal is 25 to 30 g (EFSA 2010, Reynolds et al. 2019).
- 12:45Drink a glass with your meal250 ml · Water · Every day
When you eat a meal with fiber, drink a glass of water with it.
Coffee counts. Tea and coffee count toward your fluid intake too (NHS).
Evening
- 18:30Add protein to dinner1 portion · Food · Every day
When you cook dinner, add a palm-sized serving of fish, meat, tofu, legumes or eggs.
No counting. A palm-sized serving is a simple guide; you don't need to count or measure anything.
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
Protein at breakfast is based on the reference 0.83 g per kilogram a day.
Fiber at lunch aims for the recommended 25 g a day.
Tea and coffee count toward your fluid intake in this program too.
For people over 65, the program gives the higher suggestion of 1.0 to 1.2 g of protein per kilogram a day.
The program takes its goal of 25 to 30 g of fiber a day from a meta-analysis on carbohydrate quality.
Each change is tied to a specific meal, because a habit holds on to the same daily cue.