Protein + Fiber = Balance

Hi Reader,

As a mom of three who is constantly juggling school schedules, kid lunches, work, and the everyday chaos that somehow always finds its way in, I have learned that eating well has to be simple. Truly simple. I need meals that keep me full, support my energy, and taste amazing, without making something different for my kids. Over the years, after testing so many recipes and figuring out what actually works in busy real life, I found myself coming back to the same dependable foundation: protein and fiber.

This combination has been such a game changer for steady energy and feeling nourished throughout the day. And when you add healthy fats and carbs to the mix, everything comes together in the most satisfying and comforting way. I started Jar of Lemons during a season of life when I was trying to figure out how to feed myself well while raising little ones, working full time, and honestly just trying to keep it together. I needed meals that were quick, balanced, and actually enjoyable. So I began creating the recipes I wished I had, and they slowly turned into the foundation of this entire community.

My heart behind all of this is simple: I want to help you feel supported in the kitchen, to show you that healthy food can be easy, flavorful, and fun, even on the busiest days. You deserve meals that give you energy, bring comfort, and make you excited to sit down and eat, whether it is with your kids, your partner, or just a quiet moment to yourself!

Why Protein and Fiber Work So Well Together

This is the formula behind so many of my recipes, because it actually works:

• Helps you stay full longer
• Supports digestion and gut health
• Helps steady your energy
• Makes meals satisfying rather than snacky

It is simple, doable, and realistic for busy women and busy families, which is why I turn to it again and again.

Why Balance Tastes Better

The fun part is balanced eating does not just feel good, it tastes good. Because when you bring together protein, fiber, healthy fats, and carbs, everything becomes more flavorful, full, and satisfying. That is the kind of food that keeps you excited to cook. That is what keeps my family coming back to the table.

Healthy does not need to mean bland. It can be bright, cozy, tangy, savory, creamy, crunchy, or whatever you crave.

And I am here to help you make it all feel easy with some of my favorite recipes that I go back to constantly.

Copycat KFC Bowls KFC copycat bowls with 64 grams of protein that come together in under an hour. They have all of that fried chicken plus mashed potatoes goodness, but this healthy twist uses better-for-you ingredients, adds hidden veggies, and honestly tastes better than the real deal.

Butternut Chicken Kale Ceasar Bowl This Butternut Chicken Kale Caesar Bowl is inspired by one of my favorite restaurant salads, but made at home with 51 grams of protein. Not only is it delicious, but all the ingredients are super easy to prepare and cook on a single baking sheet, which keeps cleanup quick and easy.

Crispy Buffalo Chicken Bowls Crispy Buffalo Chicken Bowls that come together in under 40 minutes, have 35 grams of protein, and are SO full of flavor! I’ve been making these for dinner multiple times a week lately and they always turn out so good. The crispy chicken is coated in a sweet, savory, and perfectly spicy buffalo sauce, then served over rice and crunchy veggies.

Hot Honey Chicken Bowls I’ve been making these Hot Honey Chicken Bowls for YEARS and they’re still one of my favorite healthy dinner recipes! Made entirely in a skillet in under 40 minutes, these high protein bowls are hearty, flavorful, and SO good. You can adjust the spicy level to taste, swap out veggies, and even meal prep this recipe. This is perfect for a busy night!

Do you want to jump right in with all of your dinners planned out for you each week? Then you will want to join my Substack The Weeknight Table, and hit that paid subscription. This will give you full access to my monthly meal plans where all of the thinking is done for you. It includes:

• 4 dinners per week
• A complete grocery list
• A clean calendar you can fill in with your own schedule
• All recipes included right inside a printable PDF
• A layout that prints beautifully (like a little monthly cookbook!)