DAILY REQUIREMENTS ⬇️
PROTEIN – 1.8-2g per kg body weight
FIBRE – key split of 60% soluble fibre 🍞🍠🫑🍏🥑 & 40% insoluble fibre 🥦🥬🥜🫘
women 30-35g | men 35-40g
🥣 PROTEIN HUMMUS TOAST → Serves: 2 • 315 kcal • 27P | 26C | 9F | 7Fibre
Chickpeas 200g, roasted red peppers 100g, cooked egg whites 100g (or cottage cheese 100g), pesto 15g, olive oil 15ml, lemon juice ½, salt, pepper, smoked paprika, wholegrain toast 2 slices (60g)
Method: Blend all ingredients (except toast) until smooth & spread over toast.
🍝 HALF & HALF BOLOGNESE → Serves: 4 • 395 kcal • 34P | 30C | 11F | 9Fibre
Lean mince 250g, dry red lentils 150g, onion 100g, carrots 150g, celery 100g, chopped tomatoes 400g, tomato paste 30g, oregano 1 tsp, salt, pepper, bone broth 500ml
Method: Brown mince, then add onion, carrot & celery. Simmer lid on to soften. Add lentils, tomatoes, paste, broth & herbs. Simmer 25–30 mins.
🥔 MIXED ROOT & BEAN MASH → Serves: 3 • 305 kcal • 17P | 42C | 6F | 8Fibre
Potatoes 300g, carrots/sweet potato 200g, white beans 150g, bone broth 200ml, salt, chives
Method: Boil potatoes & carrots until tender. Drain & mash/blend with beans & broth. Season with salt & chives.
🥬 TOFU & HERB PROTEIN DIP → Serves: 4 • 185 kcal • 17P | 5C | 9F | 2Fibre
Firm tofu 300g, nutritional yeast 10g, capers 10g, parsley 10g, dill 10g, coriander 10g, lemon juice ½, salt, pepper
Method: Blend all ingredients until smooth. Loosen with water if desired. Use as a dip, spread or pasta sauce.
🥗 CHICKEN, QUINOA & GREEN SALAD → Serves: 2 • 405 kcal • 39P | 33C | 11F | 8Fibre
Cooked chicken breast 200g, cooked quinoa 120g, avocado 100g, spinach 50g, cucumber 80g, beetroot 80g, olive oil 15ml, apple cider vinegar 15ml, salt, pepper
Method: Combine all ingredients in a bowl & toss with dressing.
🌯 EGG & LENTIL WRAPS → Serves: 2 • 355 kcal • 31P | 31C | 9F | 7Fibre
4 eggs, cooked red lentils 150g, spinach 50g, courgette 50g, olive oil 5ml, hummus/tahini 30g, gluten-free wraps 2 (60g each)
Method: Scramble eggs with lentils, courgette & spinach in oil. Spread hummus on wraps & fill with egg mix.
#highproteinmeals #quickmealideas #bloodsugarbalance
There’s a nutrition turf war raging currently. It’s the high fiber camp versus the high protein camp. The fiber enthusiasts swear that piling your plate with plants is the holy grail for gut health and longevity. They warn that high protein diets rot your colon and cause cancer. Then the protein crowd argues that lean meats, eggs, dairy, and protein powders are the critical pieces to stabilize blood sugar, build muscle, and stay metabolically healthy. But here’s the reality. Neither is right. Too much protein without enough fiber, you’ll feel sluggish, backed up, and inflamed because protein breakdown produces byproducts like ammonia and nitrogen, which need fiber to escort them out of the body. Too much fiber without protein, and you’re bloated, tired, and your energy is all over the place because fiber slows down your digestive transit. But protein is what actually stabilizes your energy, supports satiety, hormone balance, and provides the nutrients we need for muscle repair. It’s definitely less attention grabbing, but the answer is balance. More details in the caption.
1 Comment
Too much Protein – over RDA –
seriously damages your Kidneys