Aim to have protein, carbs, fiber, and fat at every meal. For breakfast, Lindsay said she has a scoop of protein powder in coffee with almond milk, plus two hard-boiled eggs.

This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories. Each day provides at least 89 ...

Per serving (1.2 cup, dry): 200 calories, 2 g fat (0 g saturated), 43 g carbs, 1 g sugar, 0 mg sodium, 6 g fiber, 6 g protein. Advertisement - Continue Reading Below 15 ...

But that doesn't mean all carbohydrates are equally beneficial for you, the experts say. In general, you want to opt for complex carbs, which contain fiber and protein, for the most health benefits.

Medically reviewed by Elizabeth Barnes, RDN A balanced breakfast should include both protein and carbohydrates (carbs), but the ideal amount of each depends on individual health status and goals.

Nutrition facts (12 fl. oz.): 100 cal, 0g total fat, 0g sat fat, 5mg cholesterol, 130mg sodium, 14 g carb, 0g fiber, 13g total sugars, 9g protein, 75mg caffeine RELATED: The 5 Healthiest Drinks ...

Research from Tufts University highlights the benefits of fiber and high-quality carbs for older women, promoting wellness and reducing chronic diseases.

“While beans are often thought of as a vegan or vegetarian protein food, they’re actually a good source of carbs, too,” says Sarah Anzlovar, M.S., RDN, a certified intuitive eating counselor.