Posted on September 28, 2020
Eating high protein and high fiber is great for helping the body do a variety of things to keep us healthy. Protein helps us build muscle and is a slow-digesting fuel source that helps us stay fuller for longer. Fiber also helps us feel full and prevents mindless snacking. The more satiating meals are, the less you'll be reaching for unhealthy snacks. Fiber is also essential for gut health. It helps us push the toxins and waste from our intestines and keeps our bodies regular. Many people do not get enough healthy fiber each day, and this often leads to poor digestion. Efficient digestion is essential to our body's detoxing process.
These 10 recipes pack a powerful punch of healthy fiber and pack in the protein. Plus, they are simple and share many of the same ingredients making it simple to try a variety in your weekly meal plan!
These morning staples are extra delicious with a powerful protein-packed-punch. They are gluten-free, and you can top with your favorite fruits.
Smoothies bowls are all the rage, but you don’t have to buy one at the smoothie bar to enjoy one at home. The trick to a thicker bowl is using more ice when needed.
Put all ingredients in a blender and blend on high.
Pour into a bowl and top with your favorite toppings like coconut shreds and fresh fruit. Eat with a spoon!
If you are looking for a lower sugar protein bowl that still has the smoothie bowl consistency without all the banana, you can try this bowl that gets its texture from chia seeds.
Blend all ingredients and pour into a bowl.
Sprinkle on your favorite toppings, including fruits, nuts, and seeds.
Breakfast bars are easy to make in batches to last a few days. Plus bars are great on the go breakfast options and much healthier than the store-bought versions.
Preheat the oven to 375º. In an 8x8 baking dish, line with foil and let the foil hang over the sides. Lightly grease the foil with olive oil.
Combine oats, wheat germ, protein powder, cinnamon, and salt together in a bowl.
In a separate bowl, combine and mash all of the bananas, almond butter, honey, and vanilla.
Stir together the banana mixture into the dry ingredients and thoroughly combine.
Place the batter into the baking dish and bake for 20 minutes.
Spread a thin layer of almond butter over the breakfast bars and place back in the oven to bake for 10 more minutes until the sides are brown and the batter is set.
Cut into bars and refrigerate.
Parfaits are usually delicious but lack protein to be filling. This parfait will fill you up with both fiber and the extra protein to help make a meal out of what used to be a snack.
Stir protein into the greek yogurt.
Layer the Greek yogurt, banana slices, and strawberries on top of your yogurt. Then sprinkle with toasted oatmeal and cinnamon. Repeat 2-3 times until all the ingredients are used.
On a baking sheet, spread out the oats and bake at 275º for 10 minutes. Check for browning and do not let the oats burn.
Chocolate and peanut butter are usually reserved for candy cups, but this smoothie takes a favorite dessert and turns it into a protein-packed healthy smoothie.
Place all of your ingredients in a blender and blend until smooth.
Drink immediately, or for a thicker consistency, so you can eat it with a spoon, you can place it in the refrigerator for up to an hour and eat it with a spoon.
Chia seeds are usually reserved for bowls or chia pudding but don’t be afraid to use them in a smoothie to pack in the nutrient-dense superfoods.
Place all the ingredients in a blender and blend until smooth.
For a thicker shake, use just ¼ cup almond milk.
Blueberries are great antioxidant boosters that blend up into a delicious smoothie. The added protein and chia seeds will keep you full for hours, not to mention the added fat for better nutrient absorption.
Place all of your ingredients into a blender and blend until smooth.
Top with shredded coconut or some fresh berries if desired.
Hot oatmeal is perfect for a cold morning, and this chocolate and cinnamon is sure to delight and satisfy and keep you full for hours.
Place your water in a pot and place over medium/high heat and bring to a boil.
Add in oats and turn heat to low. Stir the oats occasionally as they absorb the water. Oats are done when the water is all absorbed.
In a bowl, mash together your blueberries, banana, flaxseed, and cinnamon.
Add oats, protein, and superfoods to your bowl and mix together.
Add a pinch of cinnamon to the top of your oatmeal bowl and a few blueberries.
Nothing is easier than a "set it and forget it" meal. Just combine all these ingredients the night before, and when you wake up, your meal will be ready!
In a mason jar, combine all of your ingredients and top with a lid.
Place in the refrigerator overnight, so the oats soak up the liquid and get soft.
When ready, mix together and enjoy cold or warm-up over the stove for a few minutes.
Whether you already eat a high protein or high fiber diet or need inspiration to get more of it into your meals, these recipes will not disappoint. Enjoy these for any meal or as a tasty dessert! You'll be sure to notice the added digestive support you'll get from adding in extra fiber, while also enjoying the more filling meals that help you hit your health goals.
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