The Easiest High-Protein High-Fibre Breakfast And Lunch Prep

As a sometimes gym girl, I do care about my protein intake. But for me, the priority is usually fibre.

Don’t get me wrong: protein helps us to feel fuller and keeps our muscles healthy (especially crucial as we age). But many of us are actually getting too much of it.

Meanwhile, only 10% of us eat the recommended 30g of fibre a day. That’s a shame, because it’s linked to lower heart disease, cancer, and dementia risk.

Whatever your health goals, though, one struggle remains constant: eating healthily throughout the week without feeling either exhausted by endless cooking or bored by bland meal prep.

I’m not saying my picks are the perfect answer: no meal is thrilling on day three. But I have found a mostly make-ahead breakfast and dinner combo that requires next to no effort to cook and means I can enjoy 22g fibre and 50g protein by 2pm, leaving my evenings more flexible for CBA dinners.

Here are the recipes if you want to give them a go:

While writing an article about Icelandic yoghurt Skyr, I realised I should probably try the low-fat, high-protein, creamy option. I used to make this meal with coconut milk, which was delicious, but I’ve found Skyr keeps me fuller longer.

• 2 ripe mangoes (this is a good way to use up overripe ones)
• 500g Skyr
• 150g chia seeds
• Cardamom spice (optional)
• Tablespoon maple syrup (optional)

1. Peel and slice the mangoes over a large plastic or metal mixing bowl or blending jug to catch all of their juices. The liquid is important here, because it makes the pudding softer.
2. Add the yoghurt and, if you want, cardamom spice and maple syrup. Either use a stick blender or blend in a jug until smooth. If you don’t want to blend it – I don’t always – chop the mangoes finely right over the pudding container, making sure again to catch the juices.
3. Add the chia seeds and stir, pushing every last seed you can under the mix.
4. Store in the fridge in an airtight container or containers. I find it’s good for the work week, but follow the yoghurt’s best before date if you’re not sure.

I was going to call this a shakshouka, but it’s really not – it’s just a sort of beany, tomato-ey, eggy mix that feels vaguely related. It takes about three minutes to heat up on my stove, but it’s important that your pan has a lid. This helps to finish the whites before the yolks get chalky, and the steam also helps to prevent food from sticking to the bottom of my pan.

• 3 cans butter beans (any other white bean will do)
• 90g jar harissa (I like mine spicy: if you don’t, try less, or use tomato puree)
• Sprinkle paprika
• Small onion
• 4 cloves garlic
• Tablespoon olive oil
• 8 eggs
• 1 tin chopped tomatoes
• (Optional) lemon, for its juice
• (Optional) 80g feta, for crumbling on top

1. Warm the pan to a low or medium heat and add the oil once hot.
2. Add the onions and a pinch of salt and heat until softened: I waited about 10 minutes for a sweet, soft base.
3. Add the garlic and paprika and cook ’til fragrant. This takes about 30 seconds.
4. Add the tomatoes and cook until it’s become thicker, 3-5 minutes.
5. Add the beans and harissa and stir. Cook for 1-2 minutes more.
6. Cool a little before placing in an airtight container or containers and placing in the fridge.

1. Put a quarter of the prepared bean mix per person in a pan on medium heat.
2. Make little holes with a spatula and crack two eggs per person into them.
3. Put a lid over the pan (this is crucial) and leave it for about three to five minutes, depending on how “done” you like your yolks.
4. Lift the eggs out of the pan first so as not to break their yolks and spoon the bean mix around them.
5. Top with 20g crumbled feta, if using. It’s also great with a squeeze of fresh lemon juice if you have it.