Ideas for protein heavy, GLP1 friendly lunches? Bonus for fibre!

[Radioundermypillow]

I'm struggling a bit with protein as I really can't manage large meals. I bought clear protein to have as a drink but my goodness, I feel so full after drinking it I then can't eat. I really enjoy a small bowl of porridge for breakfast so add Greek yogurt to it.

What would be a healthy lunch with lots of protein and fibre that someone struggling with large meals could eat?

How are you on oily fish? Add a salad, particularly a bean one and it’s a great meal. Eggs? Scrambled? Small omelette? Avocado with anything? Smoothie with protein powder and chia seeds?

TBH, I rarely eat lunch. Just breakfast and an early dinner with maybe some fruit or hummus or nuts in between if I want them.

Have a look on the ‘What I ate today’ threads for some ideas.

Put into ChatGPT what you want calories, macros, fiber, food preferences and ask for a 5 day meal plan. Sometimes gives some good ideas.

If you are on Insta, have a look at Dominique Ludwig. She's a nutritionist and often posts about how to maximise protein and improve nutritional content of meals. https://dominiqueludwig.com/

I've commented a few times about this as I've just discovered it and it's amazing. But Longley farm cottage cheese.. yum, you can mix it with anything.. egg for savoury, berries for sweet, on its own with Crackers.. I saw someone mix with tuna .

I came on here to say Longley Farm cottage cheese like @morbidcuriosity but I also want to NOT tell anyone because it's a tiktok trend thanks to WLI and so hard to get hold of now 😆I haaate cottage cheese because it's wet and slimy but this isn't. Can't explain the difference, just like it a lot and have a blob of it!

Also scrambled eggs, ready made and flavoured chicken (I like Tesco sweet chilli at the moment), hummus.

I didn't know was a tik token trend, I'm not on there..
Someone from my August thread reccomended it a while back, I tried tesco cottage cheese and dint really like it that much so kinda wrote it off, but seeing the Longley farm one in morrisons on offer I thought I'd give it another go, and pleasantly surprised how nice it was compared to tesco.. completely different..

Maybe I'll stop reccomending it , I don't want to find it all sold out.. ha

1. I buy a whole ready cooked chicken (available in all supermarkets!) slice off a few chunks and make a salad with some tomatoes/chopped peppers/rocket etc. drizzle with good quality olive oil or have a tbsp of mayonnaise (full fat!)
2. Briefly blitz about 120g of that cooked chicken with some spring onions, a pinch of chilli flakes, tbsp mayo', juice of 1/2 a lemon and some dill, to make a nice chunky chicken 'pate'. I triple the quantities and freeze it in batches.
3. Good quality tuna fish (in oil), drained. hard boiled egg, chopped tomatoes & peppers and a few olives, sometimes feta cheese. (I hard boil a few eggs at a time and keep them in the fridge for when time is short)
4. Also, left overs from supper the night before....

I have moved away from low fat everything that I lived on most of my life when doing WW/SW etc etc, and am enjoying small amounts of mayonnaise/olive oil etc. losing weight happily!

My lunch is usually a protein sandwich thin from Lidl with either ham or chicken in it with a had boiled egg on the side. Added cucumber and carrots for crunch and almonds for afterwards.

I do cottage cheese bowls - big blob cottage cheese, 2 boiled eggs, 2 x veg of choice (avocado is weirdly high in fibre) and some seeds. I get stupidly full on this.

the other thing I do is Greek yoghurt and chia jam. The jam is just chia seeds and fruit of choice, perhaps a bit of honey to taste. 250g of fage 0% is like 25g of protein and 135 calories so excellent bang for your buck and you incredibly filling.

Cottage cheese and Ryvita for me for lunch

Look at Emma Bardwell on Instagram. Or just search for high protein high fibre lunch ideas and let the algorithm take over.

Boiled eggs with avocado and cottage cheese, bit of spinach, tomato, salt and pepper has seen me through the last couple of days.

Wraps.

you can use tortilla, but I have been going off piste with some different combos:

• letuce wrap with tuna salad (tuna, sweetcorn, a little mayo, a little sriracha, chives)
• letice wraps with chicken salad
• piece of roast turkey or chicken ham with cottage cheese and cucumber (rolled up like a wrap)
• you get the gist

Not lunch, I’m afraid, but you could boost the protein in your porridge by making egg white oats. I follow an account called liftwsarah on IG who has lots of EWO recipes alongside other high protein ideas. Her thing is achieving 150g protein per day without powders or protein supplements.

For a quick protein rich lunch my go to is a warburtons protein pitta pocket - spread inside with hummous then stuffed with cooked chicken, leerdammer cheese slices, avocado, whatever other salad I have and sunflower/pumpkin seeds, squirt of sweet chilli sauce. delicious and very filling. I do the same with a whole meal wrap if run out of pittas. Usually keep a stash of both in freezer.

Stop spamming the boards. I’ve reported you and your slew of spammy posts this afternoon @hamilh

Greek yogurt with a punnet of raspberries and a scoop of unflavoured and unsweetened protein powder.

I'm all about pulses to maximise protein and fibre. So tuna and bean salad, or a chicken and chickpea tagine, or lentil soup with bread/ryvita etc and cottage cheese or a babybel. I freeze soups and stews in single-serving portions and then just pop one in the microwave for lunch.

And the rest of the time, I have leftovers from the night before.

@UnimaginableWindBird I'm also all about pulses. I usually have lentil based lunches (without rice). I have several dhal recipes, plus a lentil and red pepper chili. I also batch cook and freeze into single portions, and just pop whatever I fancy in the microwave to warm up.

I'm also into smoothies at the moment. I hate banana, but you can use silken tofu as an alternative. It doesn't taste of anything, but adds protein. I also had a raspberry cheesecake smoothie recipe that uses cottage cheese. You can add in flaxseed or chia seeds and that boosts the protein too

I’m so boring - I have cottage cheese, crudités (celery, pepper, cucumber usually) and some pickles and/red pepper spread. Then some nuts/seeds/dried fruit for a sweet thing. I don’t track my macros anymore as I am maintaining but think it’s reasonable protein and fibre.

Breakfast is fat free yoghurt and mixed berries, dinner something like baked salmon and veggies, stir fry, pasta but I tend to eat more normally and just have smaller portions of family meals with salad/veggies swapping out the bulk of the heavier carbs.

M & S have just started selling Longley Farm Cottage Cheese and if I did struggle to get it Asda always has plenty.

Following, thanks for this thread - lots of good ideas!

This thread prompted me to look back at my fibre based on when I was tracking my calorie intake and it was a bit low. Prompted me to think about how I increase it. Apparently fibre intake (or lack of) is driving up bowels/colon cancer rates. I’d stepped back the nuts/seed/carbs etc due to wanting to reduce calories but think I need to balance better.

https://amzn.eu/d/aIvY5Xv

This is Emma Bardwell's book where she recommends 30g protein per meal and 30g fibre per day. But a lot of the recipes are also on her insta.

My lunch choices are usually a Mission carb balance wrap (wrap alone has 14g fibre and 7.4g protein but only 124cals) with tin of tuna, mayo and salad (total of 324cals, 34g protein and 16g fibre), or 3 Kallo lentil cakes with cottage cheese and sliced ham, for 220cals and 25g protein. Neither make me uncomfortably full but taste good.