We got diet advice from over 40 dietitians and nutrition scientists. Here's your 2026 meal plan.

Become an Insider and start reading now. Have an account? . We spoke to 40 dietitians, nutritionists, longevity scientists, and gut health researchers. They shared their best nutrition advice, most of which follows the Mediterranean diet. Many suggested meals pack in multiple nutrients at once, like protein and fiber. On the surface, eating well seems simple enough. Eat whole foods. Cut down on ultra-processed snacks . It gets more complicated once you start focusing on specific nutrients. Striking the right balance of protein, fiber, carbohydrates, healthy fats like omega-3s, vitamins, and minerals can feel like a full-time job. Luckily, there are people out there whose job this actually is. We spoke to over 40 registered dietitians, sports nutritionists, longevity scientists, and gut health researchers, all of whom shared their best diet advice with us this year. Incidentally, a lot of it overlapped. Many tips were aligned with the Mediterranean diet , considered the healthiest diet in the world. Plenty of meals also tackled multiple nutrients at once, making it easier to hit targeted nutrition goals. Whether your goal this year is to lose fat, build muscle, or boost your gut health, here's a meal plan full of bang-for-your-buck recipes - no guesswork required. Start off strong with a high-protein, high-fiber breakfast It doesn't hurt to get as many nutrients in as you can, as early in the day as you can. At the same time, it's easy for common breakfasts - like cereal or bagels - to skimp on important nutrients like protein and fiber. "A meal where people - I don't say under-consume protein - but that tends to be carbohydrate-heavy is breakfast," Stuart Phillips, a protein researcher , told Business Insider. Eating a high-protein and high-fiber breakfast not only assures that you get some good nutrients in, but it also keeps you fuller for longer (especially after a morning workout). Some options include: Greek yogurt with berries and granola. Phillips particularly loves this combo because Greek yogurt has fewer carbs and more protein than regular yogurt, and toppings like berries, nuts, and granola add more fiber and protein. Overnight oats with fruit and chia seeds. If you're not a fan of yogurt, oatmeal offers a similar amount of protein and can be topped with the same high-fiber fixings. Eggs with cottage cheese, vegetables, or whole-grain toast. More of a savory person? Eggs are an incredibly versatile source of protein. You can pair them with smoked salmon, avocado, and whole-grain toast, as longevity scientist Dr. Eric Verdin does, or stir in cottage cheese can also up the protein content of a veggie omelette or baked egg bites. Pack in the veggies (and beans) for lunch Most Americans don't consume enough fiber, which is crucial for good gut health, heart health, and weight management. Kevin Hall, one of the US's top nutrition scientists , shared a great fiber tip with Business Insider earlier this year: Add more veggies to every bite. Even if you use ultra-processed ingredients (like store-bought salad...

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