High protein high fibre meals- family friendly

[jimjamjoo]

I’m looking to boost the amount of protein and fibre we eat as a family as I feel we are lacking in these. I know there’s a bit of a push for people to up their protein and fibre intake at the moment so wondered if anyone could share any family friendly meals to help us, please?

We eat meat and have no allergies.

I might focus on breakfast as that’s often a very carb based meal…

Home made porridge is good if you add some nuts for example

Or boiled eggs with wholemeal toast.

Chicken and turkey are the main meats providing high protein in numbers. Obviously not cheap but they are your best way to get a good amount of protein into your daily diet.

Fibre go for a wholemeal, pasta, brown rice, bread Plus plenty of vegetables.

You also have vegetables providing protein like peas for example so in a way you need to start looking at individual components.

I found this website quite good to get an idea what meals to prepare, ignore the fact that they are selling protein powder.
Be careful with sweet recipes for pudding and cakes they often have added protein powder in them.Be careful with sweet recipes for pudding and cakes they often have added protein powder in them.

Change breakfast from cereals to Greek yoghurt with porridge oats or linseed and some honey for example it's really filling and provides a lot more than sweet cereals.

minced beef chilli with peppers, onions, mushrooms, courgettes, tomatoes in the sauce served on brown rice

Wholewheat couscous with roast veg and spicy chicken

Stir fry beef or chicken with peppers, bean sprouts, mangetout, baby corns

Baked salmon with potato wedges with skins left on and broccoli with lemon butter

Cauliflower, romanesco (or broccoli) and macaroni cheese with grilled bacon and grilled tomatoes - adding the cauli and romanesco instead of just macaroni adds lots more fibre, and you can add protein with back bacon, so you don;t need so much fatty cheese sauce.

Baked potatoes with tuna, red pepper, spring onion and sweetcorn in a mayo/yoghurt sauce with green salad

Curry of onions, peas, root veg and chicken served with brown rice or wholemeal chapattis

This is the website I meant.

www.myprotein.com/thezone/recipe/

Home made baked beans are a good shout. They last a while and I'll stash some in the freezer too. We'll have them with a poached egg at the weekend. Sometimes with a bit of avocado and some seeds on top.

I add seeds to a lot of things!

sausage and bean casserole (browned sausages, tins of beans, tins of tomatoes, fried onions, mushrooms optional), oven bake or slow cook

Beans are a superfood for this and so overlooked. I think if I remember correctly black beans and kidney beans are some of the highest of both. So I’d look up recipes with either of those in.

I add lentils to almost anything 'saucy'. Last week was Chicken tikka curry with rice. Today I'm making Chilli con carne. Hardly alters the flavour, but adds fibre.

These are brilliant. Thank you. I will try the homemade baked beans. Definitely need to sort out breakfast which is definitely the least healthy meal of the day.

I would first examine your diet to find out if it really is low in either of those

low fibre is much much more common than low protein

target for me is 40 to 50g - menu below gets to 68g protein - and 30 g fibre a day - just achieved

2 fried Egg , chips and homemade coleslaw ( carrot cabbage and onion and. Little mayo , covers half the plate ) - 13g protein from the eggs, chips - 3.5G protein and 4g of fibre. 6 or 7g fibre from the coleslaw.

lunch - tuna buttie - 13g protein from the tuna ,13g from the bread and 7g fibre

porridge 4. 4G protein and 3.6g fibre from oats plus over 7 G protein From the milk -

53g protein
17g fibre

Snacks- another 2 pieces of fruit and a handful of nuts 2.5G more protein -oh and 5G fibre

still missing 8g fibre - add half a can of chickpeas to the salad - increases protein by another 9g at the same time

work on the fibre and let the rest look after itself !

Breakfast is actually quite easy if you have something like shredded wheat or proper muesli (ie. not the sugary, ultraprocessed Alpen style) with Greek yoghurt and add lots of nuts and seeds along with some fruit like raspberries or pear/golden kiwi with the skin on.

For other meals, try to keep the skins on fruit and vegetables where you can and have lots of pulses (beans, chickpeas and lentils). Great for adding fibre and protein together.

What do you already eat? I think most western diets usually contain enough protein for people from a balanced diet.

Greek yogurt, mixed berries or sliced kiwi, chia seeds and mixed chopped nuts. That’s my go to for most breakfasts and even some snacks and ticks all the boxes. Kiwi and chia especially is great fibre for the gut.

for lunch I have a boiled egg, cheese , salad and home made sauerkraut or kimchi. Or a veg and bean soup with a packet of freeze dried mushroom chips.

then my evening meal is prawns in sauce with cruciferous veg. Fish in bitter sauce with mushy peas. A 1/4 lb burger patty with mixed bbq beans. Or a very thin crust portion of pizza with 2 meat, mushrooms and peppers. Or a roast ( meat and veg). Occasionally a Spanish omelette. a chicken curry packed out with chick peas and veg. Maybe beef bolognaise on veg.

I eat very little in the way of processed carbs. But snack on nuts, fruit, veg sticks, cheese, salami.

Jacket potato with tuna beans and cheese

Bean chilli and jacket potato

Bio and Me granola, frozen raspberries and Skyr

Chicken and chickpea salad- just add cooked pulses to any salad really.

Cheese omelette and baked beans- for extra protein use 2 eggs and 2 egg white. Make some mayonnaise or custard with the spare yolks.

Salmon and avocado open sandwich on rye sourdough with veg sticks on the side

Ask ChatGPT - tell it what you have in the cupboard/fridge.

Homemade lentil and veg soup

Massive fibre, vitamins, and protein

Breakfast isn't hard.

Wholemeal toast, wholemeal muffin or wholemeal bagel with poached egg, mashed avocado or peanut butter.
Porridge with chopped banana

No added sugar nutty muesli or granola with fresh or frozen berries
Greek yoghurt or Skyr with fresh fruit and chopped nuts
Overnight oats with grated apple and cinnamon
Eggs florentine
Baked beans (homemade?) on wholemeal toast

The required daily portein depends on your level if activity and body weight.

For someone with an office job and lower level of physical activities so no weightlifting, no gym rat, it should be 0.8-1g protein per 1 kg kilogram body weight.

Fibre is your BGBGS

Berries
Grains
Beans
Greens
Seeds

Focus on them

I recently switched from white rice to bulgar wheat, it’s low calorie, less processed than cous cous and is high in fiber. So dinners like some seasoned chicken thighs, with Mediterranean veg, and bulgar wheat with feta or Greek yoghurt are a really good high protein, high fiber options.