High Protein/Fibre/filling and satisfying foods

[shearwater2]

Can we make a list to help anyone trying to lose weight and/or eat healthily? It's personal so do try different things. I don't find porridge filling, but others do.

Nuts.
Omelette
carrot sticks with hummus

I like the warburton protein bagels. Also 0% fat Greek yogurt, boiled eggs, chicken drumsticks, chicken sausages, and protein shakes (which I know are not v healthy but fill me up when I have no time).

White crab meat - 81 calories per 100g, 19g protein. Even mixed with mayonnaise it's not going to break the calorie bank.

Prawns - 150g - 86 calories, 20.5g protein

1 chicken breast fillet (about 120g) - 200 calories. 32g protein.

Medium conference pear (180g) - 67 calories, 4.2g fibre

All Bran, 45g portion 150 calories, 12.1g fibre

Mango Skyr yogurt 170g pot 102 calories, 17g protein

Puy lentils 125g cooked portion, 10.4g protein, 4.1g fibre

Frittata, as many veg as possible; freshly cooked, leftovers, frozen, potatoes optional and just enough egg to stick it together. Cheese, bacon, chicken etc also optional. Is good hot, warm or cold so make a big one and it will do several portions.

Yes I like those bagels.

Also Sainsburys Taste The Difference Multiseed Wholemeal Farmhouse Loaf.

The small loaf is 105 calories a slice but less carbs than some bread (as it's small!) But 2.8g fibre a slice and 5g protein. Makes nice toast, much nicer than the diet thin bread.

Yes, eggs are filling for a few hours and so quick to make something.

Raw veg I find satisfying - the crunch and it's not so quick to eat. Celery, cucumber sticks, cherry tomatoes, carrots I eat a lot of.

Celery also has quite a lot of magnesium for what it is.

Tin of tuna in spring water (drained)
75g (uncooked) fusilli pasta
15g of light mayo
Red onion

Less than 400 calories, filling and 36g of protein

*should've said less than 500 calories, not 400!

I’ve just eaten a warbutons thin seeded bagel topped with sliced banana. Followed by apple slices dipped in hummus.

I find porridge is much more filling if you add mixed seeds and some fruit. Also try the oat bran porridge (mornflake) that’s quite filling.

Yes, it's definitely better with stuff added.

I do like oats but prefer overnight oats or otherwise uncooked oats to porridge.

Overnight oats, 45gms oats, half protein mousse from Aldi, 25gms greek yogurt fat free, 150 mls unsweetened soy milk, chia seeds and pumpkin protein powder, 100 gms frozen berries. 385 cals and 26gms protein.

Are you aiming for 0.5g per kilogram you weigh per day?

So for example 70kg woman aiming for 35g protein per day?

Surprised that a single chicken breast could fulfill this quota.

Also as you aiming for about 30g fibre per day?

My typical day would be:
breakfast: protein yoghurt of some kind and a banana

almonds and a mini baby bel as snack
fruit/veg during day

Lunch: protein bagel with eggs or avocado with turkey bacon or a chunky thick chicken & veg soup

Dinner: seasoned salmon fillet or chicken with green beans

I can hit 90-100g of protein this way

Home made veggie soups. Easy, filling, hydrating, warm & comforting in winter, loads of fibre. Add chunky wholemeal bread.

Buy a book of soup recipes

This is a great idea!

Porridge with white beans mashed in. sounds gross but it's good protein and you can't taste the beans.

Basically any vegetable soup (well, how I make them anyway) is this formula:

One big onion, couple of fat garlic cloves. Blitz in food processor to make a mirepoix (tiny chopped veg). Cook slowly in oil for ten minutes. The garlic doesn't burn if you cook it slowly like this.

Add the rest of your veg chopped up, 1 Knorr veg stock pot, and more boiled water than you would if you were just boiling the veg. Often about a litre for me as I make about 6+ portions at once. You can always add more water later so don't add too much though.

Timing from bringing to the boil - Cook steadily for 20 minutes for root veg/tubers, 5 minutes for peas, ten minutes for tinned tomatoes. Whizz up with soup wand. Add more just boiled water if it's too thick- you don't want baby puree 🙂 Add salt and pepper to taste. Bring it back to the heat, boil and simmer for a few minutes.

Then there are some variations -I might add more herbs and spices. Fresh green herbs I'd put in just before the wand stage so it chops them up in the soup. Dried or fresh spices I fry gently with the mirepoix. Things like red peppers, leeks and mushrooms benefit from gentle frying before adding the rest of the veg/water/stock. I always put a knob of butter in at the end when frying leeks - lovely taste in leek & potato soup.

Various soup toppings when you serve it:

Croutons
Crushed chilli flakes
Thick yogurt or cream
Grated cheese

Recently discovered Quaker protein oatmeal, which I have with berries on top for extra protein + fibre.

Eggs with smoked salmon.