Doctor's Nightly Dinner Formula: Lean Protein, Fiber and Healthy Fat

Dr. Jennifer Ashton, an OB-GYN also board-certified in obesity medicine, described her nightly dinner approach during an October 28 appearance on the TODAY Show. She said she builds her evening meals around three elements: lean protein, fiber, and a healthy fat.

Ashton explained that protein supports bone and muscle health, helps regulate hormones, aids the immune system, and keeps people feeling fuller for longer since it digests more slowly than carbohydrates. Examples she pointed to include chicken or turkey breast, fish, tofu, Greek yogurt, cottage cheese, beans, and lentils.

On fiber, Ashton recommends a daily target of 30 grams, noting that most people struggle to reach that amount. She advised loading meals with vegetables, particularly high-fiber options like sweet potato, Brussels sprouts, and broccoli, along with fruits such as raspberries and pears, whole grains like oats and bulgur wheat, and legumes including black beans and chickpeas. She typically steams or grills her vegetables to avoid adding extra fat during cooking.

For the healthy fat component, Ashton said she relies on foods like avocado and olive oil, noting that avocado also contributes additional fiber. According to Ashton, fiber and healthy fats both play a role in supporting heart health in addition to their other benefits.

Ashton said that eating this three-part combination allows for intuitive eating, meaning people can stop once they feel satisfied rather than strictly limiting their dinner portions.