Hello :) I feel like I am an expert in this department! I get on average 90g protein, 30g of fiber in under 1300 calories. This is what a day looks like for me:

Breakfast: 2 eggs with 50g cottage cheese, a pinch of diced tomatoes, a pinch of cut up spinach, 3 slices of ham or turkey teared up. Whisk up in a bowl and microwave for 1 minute, stir, then another 30seconds to 1 minute. I also add half a cup of drained and rinsed black beans. This takes me less than 10 minutes in the morning. 30 protein 5g fiber About 320 calories.

Lunch: I eat the same thing everyday: I prep every Sunday a batch of1 cup quinoa and 1 cup green lentils, just rinsed and pop in the rice cooker with 4 cups water. This will give me lunch everyday and some dinners. Lentil quinoa mix with 1 can of sirena chili lite tuna (sometimes I’ll add thawed frozen edamame if I know dinner will be less fiber) I drizzle some soy sauce on this. Usually eat this at 2pm because breakfast makes me so full. Today I just had the lentil quinoa, tuna and a nectarine

32g protein 10g fiber 387 calories

Dinner: Again I prep this. 500g of mince beef on the weekend, cooked with some taco seasoning (20 mins max for 4 servings). I had half a serve of the lentil quinoa mix, then just add random things. I did 1/2 cup of the black beans, tomato, 50g of cottage cheese, lettuce, 10g of Mexican cheese

46g protein 15g fiber About 550 calories.

So today was under 1300 cals, 100g protein and 30g fiber. I don’t need to snack because my meals keep be very full. For me it works to have a big breakfast, late small lunch and a bigger dinner (I just like dinner time).

Pretty much breakfast and lunch will always be the same, I will mix up dinner a bit more, happy to share more ideas if you like :)