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All in Recipes
This chicken and leek soup is the ultimate comfort food with a healthy twist. Made in one pot for easy clean-up, it combines lean chicken breast, creamy white beans and fibre-rich red lentils to keep you full and energises. Perfect for lunch and dinner, this recipe is high in protein and high in fibre. Plus it’s ideal for meal prep and freezes beautifully, making it a go-to for busy weeks.
Gochujang paste has become a staple in my kitchen alongside harissa. It’s perfect for elevating a very simple stew like this pork shoulder one pot. The addition of kimchi brings such flavour. Affordable pork and potatoes are your best friends to feed a family well.
This high protein broccoli soup is delicious! Adding protein to your soups is essential to keep you full and this includes protein from the chicken stock, white beans, cottage cheese and feta making it super filling. It contains 31g of protein per serving and a whopping 19.5g fibre all for 405k/cal.
A wonderful new sausage, lentil and chickpea one pot to make mid week for you! In an effort to stay well in the colder months, we like to renew our efforts to nourish ourselves with good hearty food, packed with fibre, protein and flavour. This stew is everything you crave for in autumn winter and is very versatile. Sausages can be swapped for chicken or meatballs. Delicious reheated the next day as the favours develop further.
While we love a soup for lunch - the effort needed to increase the protein is hard! In this soup we have added silken tofu. This means this bowl has a decent amount of protein (24g per serving). You can also add a couple of lentil crackers with some cottage cheese on to increase protein as I do if you need more. For more nutrition insights see tip below.
This traybake is a deliciously simple, one-pan dinner with lean protein, high fibre and bold Middle Eastern spices. Perfect for busy weeknights, this healthy traybake combines tender chicken, hearty lentils and roasted vegetables in a flavourful and fuss free dinner.
A roasted tomato and pepper soup that delivers on so many levels! Soups are such a great comfort food, easy to batch cook in the autumn winter. Sadly they often totally lack protein so not a great idea on their own for your lunch or dinner. To add protein, I use bone broth, butter beans and cottage cheese to make it creamy and smooth. This is a great high fibre high protein recipe for the winter months. For the ultimate comfort, I would serve with a slice of toasted sourdough with some cheese.
Looking for a healthy, high protein dinner that’s packed with fibre and flavour? This creamy prawn, chickpea and spinach curry is the perfect one-pot meal. An easy recipe for busy weeknights or meal prep. Perfect for anyone looking for a balanced and healthy meal.
You know by now we love a breakfast pot that can be prepared the night before and hits out protein and fibre requirements. This coffee and cacao pot does just that and more. With 30g of protein per pot and 14g fibre which is nearly half your daily recommended amount this will keep you going until lunch. All for only 430k/cal. For those of us also counting our calcium for our bones this pot contains 375mg of calcium.
A vibrant and delicious summer salad. Here is a good example of how to layer your protein. Rather than just use one protein source we have combined butterbeans and quinoa which are also excellent sources of fibre with a hardboiled egg, some feta cheese and pumpkin seeds. The chargrilled vegetables are a perfect Mediterranean touch. Don’t miss out the mint which holds the salad together.
This ground beef recipe has become a favourite in my house. The Korean flavours are so good without being spicy at all, unless you also make the sauce! you can absolutely batch cook this or at least make an extra portion or two for the next day. The rest of the bowl can be changed with the season and whatever you feel like or need. A fried egg on top is a favourite extra for me.
A delicious protein rich and fibre rich curry, The red lentils thicken up the sauce as well as providing you with plenty of iron along with the spinach. You can serve this with a small helping of brown rice - but you have plenty of fibre-rich carbs with the chickpeas and lentils and so for a lower carb option the rice is not necessary.
Another fish recipe here as it is so quick and easy for a summer evening meal.
Coming in at 29g protein per 100g, your portion size will depend on who you are cooking for and what your requirements are for protein that day..
This can be served with a summer colourful salad, as part of a nourish bowl or with steamed veggies. When in season, it’s perfect with asparagus.
Make an extra portion or 2 and serve in a poke bowl the next day!
A vegetarian fry-up that’s Mediterranean in style! Two eggs is not enough protein for a midlife women for breakfast so we have added halloumi cheese.
This is a really light spring/summer meal, perfect for lunch or dinner.
With a 200g salmon portion per person and the chickpeas, you will achieve 40-45g protein per portion.
I often opt for beans, lentils or chickpeas as a side as I love them and they offer a great mixed nutritional profile of complex carbs, fibre and some protein.
This is a really nice light dish on the table in just 25mins! Protein, good fibre and super tasty. I used the Merchant Gourmet lentil pouch for eased speed. Other white fish such as haddock or hake or halibut would work well too.
When in season, I like to serve with grilled asparagus on the side.
With a 200g cod portion per son and the lentils, you will achieve 40-45g protein per portion.
A healthy, delicious and high fibre salad. Although it contains protein from the chickpeas I serve with an extra protein source such as halloumi or leftover chicken. The salad makes enough for 4 people and then serve with protein alongside.
This is a real family favourite. You can mix up the greens to whatever the family enjoy. It’s also super quick and easy. It’s high in protein with a chicken breast per serving. The edamame beans will also add a little more protein. i feel it doesn’t need any extra carbs - but you could serve with a little brown rice if needed.
A heathy, nutritious salad with plant-based protein and whole-grain spelt for fibre goodness. This comes in at 30g protein and just over 12g of fibre.
