As a former athlete (now in my late 30s), my daily focus has shifted toward a new kind of performance: longevity. My goals are simple but intentional—get enough protein, prioritize fiber, stay hydrated, and keep moving.

Looking back at a recent day of eating, I managed to hit a milestone that many people think is impossible on a plant-based diet: 102 grams of protein and 56 grams of fiber. Here is exactly how I navigated the day to stay healthy and strong.

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Starting with the Essentials

My day began not with food, but with intention. Before breakfast, I took my iron supplement. I’ve found that taking it with fresh oranges—to leverage the vitamin C for better absorption—really makes a difference. After a quick morning jog and some indoor exercises to get the blood flowing, it was time to fuel up.

Breakfast: The “Barney” Smoothie

For breakfast, I opted for what I call the Barney Smoothie. It’s a vibrant purple blend that is as nutrient-dense as it is colorful. I combined mixed berries with beet powder, acai, and maca powder for a heavy dose of antioxidants. To bulk up the protein, I added chia seeds, plant-based protein powder, and a topping of hemp seeds.

• The Results: 32g protein / 21g fiber.
• The Supplement: I paired this with an algae-based Omega-3 supplement—a great alternative to fish oil.

Lunch: Truffle “Chicken” Alfredo

By lunchtime, I was ready for something savory. I reached for some leftover Truffle Chicken Alfredo I had prepped the day before. The base was a high-protein pasta made from a blend of grains and legumes.

The “chicken” was actually soy curls—one of my favorite meat substitutes because they are minimally processed and made entirely from soybeans. I tossed them in a homemade cashew cream sauce enriched with nutritional yeast for a cheesy flavor and sautéed lacinato kale to ensure I was getting my greens. A drizzle of truffle oil and lemon juice at the end took the flavor to a whole different level.

• The Results: 32g protein / 15g fiber.

The Afternoon Power Snack

A few hours later, I needed a little boost to get me through to dinner. I put together a quick, improvised trail mix using walnuts, dried blueberries, and 100% cacao chocolate chips. I also enjoyed a high-quality plant-based protein bar. It’s hard to find one that actually tastes good, but this one hit the mark.

• The Results: 20g protein / 8g fiber.

Dinner: Black Bean & Sweet Potato Succotash

After an evening walk, I kept dinner simple but effective. I baked sweet potatoes and topped them with a warm, sautéed mixture of black beans, corn, red onions, and more kale. I seasoned the mix with cumin, smoked paprika, and ground coriander, adding a little water to create a savory “gravy.” I finished it off with a dollop of plant-based yogurt (a great sour cream swap) and toasted pumpkin seeds for crunch.

• The Results: 17g protein / 10g fiber.

The Nightly Ritual

To wind down, I prepared my “relaxation elixir.” This is simply a magnesium supplement mixed with water and aloe vera juice. Magnesium is vital for calming the nervous system, and it has become my secret weapon for falling asleep quickly and waking up refreshed.

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Final Reflection

At the end of the day, I hit 102 grams of protein, which averaged out to about 1.5 grams per kilogram of my body weight. Seeing these numbers always reinforces the same truth: variety leads to vitality. When you focus on diverse grains, legumes, and seeds, you don’t just hit your numbers—you feel incredible doing it.

Daily Nutrient Summary

Meal / Snack	Protein (g)	Fiber (g)	Key Ingredients
Breakfast: “Barney” Smoothie	32g	21g	Berries, Protein Powder, Chia, Hemp Seeds
Lunch: Truffle “Chicken” Alfredo	32g	15g	Soy Curls, Cashew Sauce, Legume Pasta, Kale
Snack: Trail Mix & Protein Bar	20g	8g	Walnuts, Cacao, Berries, Plant Protein Bar
Dinner: Sweet Potato & Black Beans	17g	10g	Sweet Potato, Black Beans, Corn, Pumpkin Seeds
TOTALS	101g	54g

(Note: The total of 102g protein/56g fiber mentioned in the vlog includes minor trace amounts from other sources like the orange in the morning.)