Lunch ideas full of fibre and protein

[Stripybasket]

I desperately need to lose at least a stone. I’ve piled the weight on and feel hideous.

Can anyone recommend some lovely lunch ideas which are filling and full of protein/fibre. Bonus points if they can be done in the slow cooker or air fryer/made in big batches.

thanks

Slimming world has a recipe for egg and cottage cheese muffins which I make in a batch and freeze. You can add ham/mushrooms/spring onions/cheese as you like: https://www.slimmingworld.co.uk/recipes/ham-and-egg-muffins

A big slow cooker of beans and lentils chilli. Chopped tomatoes, onions, peppers, carrots, whatever veg you like and then dried lentils and some tins of mixed beans/beans in chilli sauce/whatever beans you fancy. That plus a bit of cheese and some brown rice would make a filling and healthy lunch. Make a batch and eat all week or freeze in portions.

Sometimes I do a picky lunch - boiled eggs, veg sticks, hummus, pitta bread, ham.

Omelettes with veg and salad. Scrambled/poached egg or baked beans on toast.

Turkey sandwich with 1/2 avocado and loads of salad on multigrain bread. Go easy on the mayo and double up the turkey. Simple but quite filling

Scrambled eggs then stir low fat cottage cheese and some fresh chives through at the end. Serve on sourdough with your favourite salad veg

I make scrambled eggs with cottage cheese for breakfast at about 10/11 and they fill me up till dinner- have them with a slice of toasted sourdough and some tomatoes, then a piece of fruit afterwards.

If I miss them am make lunch I put a sweet potato in the microwave and have it with cottage cheese, some shredded chicken (roast a chicken every Sunday and shred the leftovers for the week), and peas. Peas are full of protein and fibre!

I have to photograph everything I eat so here's a selection of my recent lunches. General rule is to have about 100g of chicken breast or fish with 200g-300g of mixed vegetables including pulses to add even more protien plus some fibre. The "soup" (I make soup so thick that when you take a spoonful it doesn't flow back to a level surface so it's very filling) was a big batch that I had about 6 times, made with lots of shredded chicken, a sachet of riced cauliflower and broccoli and a sachet of lentils, plus a big pack of soffritto mix that I sauted and then liquidised with chicken bone broth and fresh basil for the base. Most of the salads I do just make on the day but only taking about 5 minutes, but the lettuce-free ones can be made a few portions at a time e.g. for the one that's the bottom centre image, that's chopped red pepper, sweetcorn, baby courgettes and edamame beans which are tossed in a spoonful of https://www.sainsburys.co.uk/groceries/product/odysea-aubergine-meze-220g or I sometimes use a bit of boursin mixed with 0%fat yoghurt for a creamy dressing, which you could easily make up a few servings of and it would keep a few days. The seed topping is a scoop of https://www.marksandspencer.com/food/35-gut-booster-mega-mix/p/fdp60734964
I'm losing between 0.5kg and 1.0kg per week with this. Making sure I am getting loads of protien is a game-changer - if I rely on carbs to fill me up I over-eat, but protien is what makes it satisfying.

Daals of every kind with spinach or other greens thrown in. Chickpea curry.

@OsfameronTanamoril do you use coconut milk in yours? I do but don’t like the UPFness of low fat one so always stick to full fat.

Amazing ideas. Thanks everyone!

I use cottage cheese instead of Mayo for egg mayo. So hard boiled eggs mixed with it. Really nice..

Also I had coleslaw with it too. So chopped cabbage onion and carrot but mixed with cottage cheese. I add jalapenos for a kick.
Baked beans are good. With scrambled egg maybe.

If you like soup, this one is great (lentils and minced meat) and has endless substitution options.

https://www.recipetineats.com/beef-lentil-soup-beef-mince-recipe/

Also, half a tin of beans, a frozen baked jacket potato and 30g of grated cheese is surprisingly high in protein & fibre. I cook the potato for 5 mins in the microwave then 5 mins in the airfryer.

My favourite lunches at the moment are
-Tsatsiki and wholemeal pittas. (Greek yogurt, cucumber, garlic, lemon juice, olive oil)
-Smoked mackrel and salad
-Jacket potatoes with tuna & sweetcorn & salad
-Chicken fajitas

When the weather gets colder, there are endless different soups or jacket potato fillings I make.

I make a lot of bean and/or lentil soups in teh winter and find they are really filling.

With a dollop of full fat yoghurt and seeds that adds to the protein and fibre.

No, I don't. Some recipes call for coconut milk , but many don't. I use onions, tomatoes, garlic, ginger, coriander, greens in different combinations.

Shamelessly placemarking - great thread !

'Emily on toast' has a substack and Instagram with bean salads that you make 5 days worth of and then each day serve with a protein.
They look insanely delicious and super easy and I love the sound of making enough for a week.

I can’t get enough of a taverna salad these days - cucumber, red onion, tomatoes, chickpeas, halloumi and I’ve been adding some of those merchant gourmet puy lentils. Olives if you like them. and then a light homemade dressing of olive oil, vinegar, oregano and garlic. Keeps well for the next day.

also re coconut milk I’ve been getting a block lately for reduction of upf and really rate it.

Some of mine:
Omelette with 2 eggs and blue cheese or chilli cheddar, served with salad or veg
Fast 800 has a nice frittata recipe which makes several servings, with artichokes and red peppers from a jar, though I'm not so keen on the peppers so might swap for mushrooms next time. It's particularly good hot, and reheats well. Also with veg or salad.
For on the go, Lidl does some nice protein salad pots with chicken and loads of different plants (shawarma or smokey with miso).
Pea & ham or some sort of chicken + veg fresh soup pots
Baked sweet potato with flavoured cottage cheese

A big batch of lentil or chicken soup is an easy one, and you can portion it out for several lunches. Air-fryer chicken with roasted veg and a bean or lentil salad also works well, and Greek yoghurt with berries and seeds is handy when you want something quick