Quick & Easy High Protein Meals

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Do you ever feel like making a healthy meal takes too much time and effort? In this episode, Kristin breaks down her simple, four-part formula for building meals that support your metabolic health in less than 20 minutes—sometimes even in just five.

Timestamps:
01:05 – Why “fiber first” is the key to meal planning
02:45 – How law school taught Kristen to “think” about food
04:00 – Chia seed pudding recipe: fiber + protein foundation
06:25 – Choosing clean protein powders & avoiding additives
07:35 – Adding healthy fats and berries for balance
08:50 – Walking after meals to support blood sugar
10:00 – Quick recipe recap: chia pudding breakdown
11:10 – No-cook tuna salad meal (fiber + protein + healthy fats)
13:45 – Ingredient swaps and label-reading tips
15:20 – Healthy dips, crackers, and alternatives to chips
18:00 – Understanding seed oils and the “Hateful Eight” to avoid
20:10 – Fast ground beef + edamame + pesto bowl
23:00 – Portable, travel-friendly meal combos (Miracle Bar + snacks)
25:15 – Egg wraps, high-protein swaps, and more easy meal hacks
27:15 – How to create your own food lists (fiber, protein, fat, carbs)
28:10 – Shop smarter: grocery tips for real food vs. processed food
29:30 – Final encouragement and next steps

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