Diet For Everyone - High Fiber

The ONLY diet advice that everyone should follow!

Is there a diet for everyone?

High protein, high fat, low carb, low fat, plant based, IM, IIFYM, whats good? whats bad? πŸ€·πŸ»β€β™€οΈ ANOTHER study says that we should be having more red wine and chocolate… daily?! Sign me up!

In the world of nutrition it feels like, these days, you can find a study to prove or disprove almost anything. It’s a bit of a minefield and although there is a lot of confusion out there at the moment, the good news is, that a lot of this confusion has come from challenges to long held but often flawed beliefs about what we should and shouldn’t be eating. (Hello low-fat high-sugar diet πŸ‘‹πŸ½)

Amidst all of the noise around diets, there is one consensus about the type of diet we should follow. The type of diet that, according to researchers, is said to have “an enormous protective effect against diabetes, cancers, and cardiovascular disease”.

What is THE diet? A high-fiber diet.

What are the benefits of a high-fiber diet?

In one of the most conclusive dietary studies, researchers at the University of Otago, New Zealand looked at the diets of over 1,000 participants and found that, among those who ate the most fiber, coronary heart disease, stroke, type 2 diabetes and colorectal cancer were reduced by 16-24%. This study is the culmination of 50 years of research and has factored in population epidemiological studies and feeding studies.

Why is this so exciting? Given that cardiovascular disease and cancers are the two biggest killers in the USΒ this is amazing news and encouraging to think that we can make positive changes daily to reduce our risk of contracting these diseases.

Fiber is a carbohydrate that is commonly found in wholegrain foods, cereals, pulses, nuts, fruits and veg. Fiber gives food structure and texture. It doesn’t break down fully in our digestive system. It acts as a helper in our digestive system, moving food through and, in short, helping us to do better poops!

Water + exercise + fiber = great poops, increased energy, reduced anxiety, better mood.

πŸ’¦ Β  + Β  πŸƒπŸ½β€β™€οΈ Β  + Β  🌾 Β  = Β  πŸ’© Β  Β πŸ„πŸ½β€β™‚οΈ Β  Β πŸ˜ƒ Β  Β πŸ’†πŸΎβ€β™€οΈ

As if that’s not enough, it doesn’t stop there. Like most changes to your diet, this has a secondary benefit; by increasing the amount of fiber you eat you will naturally find that you’re veering away from processed foods which are usually low in fiber and high in all sorts of strange ingredients and additives. Double win!

So how much fiber is enough?

The research recommends that we aim for over 24g of fiber per day. What does this look like in a high protein Meal Prep Pro plan? On a 2,200Cal plan you can chose from over 230 recipes including these delicious options to have a delicious plan with over 28g of fiber per day!

High Fiber - Diet For Everyone

Is it possible to follow a high-fiber keto diet?

Much of the research assumes that those following a keto diet will struggle to reach their daily quota of fiber as you will be avoiding carbohydrates. However, as the keto diet measures net carbs (total carbs – fiber = net carbs) you can still enjoy lots of fiber rich foods without risking going out of ketosis. Take chia seeds for example, 2 tablespoons contain 6.9g of fiber and only 1.5g net carbs. That’s 30% of the recommended daily amount of fiber!Β Additionally, make sure to choose dishes rich in leafy greens, nuts and seeds. You will have no problem eating them on a fiber-rich keto diet. Check out a sample 2,200Cal Keto diet πŸ‘‡

High Fiber - Keto Diet For Everyone

Yes, that is a total of 29g of fiberΒ rich keto friendly meals πŸ™‚ way over the 24g daily target πŸ€™

Tip #1Β – To get the full recipes…Β grab a high-fiber diet plan today.

Tip #2Β – If you want to see how much fiber is in your plan, scroll to the bottom of each recipe in Meal Prep Pro for the exact amount of fiber in your portion πŸ˜„

πŸ‘‰ Start your free trial πŸ‘ˆ

πŸ“Š Set your calories and macros πŸ“Š

πŸ”Ž Search for your favorite recipes πŸ”

High Protein Pasta Recipes

9 recipes to satisfy your pasta craving on a high-protein diet

Pasta lovers ❀️, rejoice!

High-protein doesn’t mean saying goodbye to pasta. Actually, if you’re a pasta lover, it’s probably best you don’tΒ do a diet overhaul but adjust you’re diet so it includes the foods you love but in a healthier way. Behaviour psychologists tell us that the easier a change is to make, the more likely we are to stick with it and gradually create a whole new habit. This means, if pasta is your kryptonite, then starving yourself of the stuff is going to feel like a real challenge and it could make your healthy eating habits harder to stick with in the long run.

So how do you get your pasta fix on a high protein diet? Don’t worry, you don’t need to sit around calculating how much of each ingredient you can have in order to make the macros work, we have created lots of delicious pasta recipes, all at 40% protein! Win win! Take a look at our favorites below and for more high-protein pasta recipes, check out the Meal Prep Pro app.


1. Garlic Parmesan Chicken


This delicious oven baked chicken dish packs in a load of flavor from the garlic parmesan combo. Crispy parmesan chicken is perfect with a generous grind of black pepper over wholewheat penne.


2. Ground Turkey Mac ‘n’ Cheese

Turkey Mac n Cheese - High Protein Pasta

Mac ‘n’ cheese, essential to every pasta lover but traditional mac ‘n’ cheese is definitely not high protein. Try our ground turkey mac’n’cheese for a recipe that doesn’t veer too far from the original to pack a flavor and protein punch. You can make this stove top or pop it under the broiler for golden bubbling cheese on top.


3. Mediterranean Chicken & Tomato Pasta


Juicy olives, fresh basil and torn chicken make for a really satisfying mediterranean lunch perfect for dining al fresco overlooking the olive groves and lavender fields or, more likely, al desko -you can imagine the olives, sunshine and lavender, almost like being in Tuscany?! πŸ€”


4. Sweet Potato Lasagna


So this is dish recipe doesn’t actually have pasta. Taken straight from the FitMenCook kitchen, this recipe swaps-out the pasta sheets for sweet potato layered between creamy white cheese sauce and deliciously saucy marinara all topped with melted cheese. There’s a reason everyone loves lasagna and with this recipe you can have meal-prepped, veg-packed, lasagna that tastes delicious and yup, just so happens to work with your macros too πŸ˜‹


5. Bootstrap Tuna Nicoise Salad

Bootstrap Tuna Nicoise Pasta Salad

Usually served with baby potatoes, we’ve added a pasta twist to this typical French salad. Pronounced (knee-so-oz) this is one of those dishes you’ll find in cafes all around France. Every part of this dish is super simple to prep but the freshness, the crunch the color all works together to make it an essential meal prep recipe.


6. Chicken & Sun Dried Tomato Orzo


During the summer when tomatoes are weighing heavily in the gardens the italians began to bottle, can and dry them while they are perfectly sweet and ripe. The slowly, sun dried tomatoes develop this intense depth of flavor that makes the best tomato orzo salad. This can be eaten hot or cold if you’re prepping for lunch on the go.


7. Lemon Thyme Chicken Pasta with Asparagus


When you want to style up your meal prep try this lemon thyme chicken pasta. Just how the Italians do it, simple flavors that work incredibly together. Make sure to undercook the asparagus slightly and you are on to a pasta prize winner.


8. Chicken Alfredo Bake


There’s something so comforting about baked pasta dishes. Yes you can still have alfredo on a high protein diet, this is a variant of the FitMenCook recipe that has swapped-out some of the calorie dense ingredients so that you will still have a creamy alfredo sauce, crunchy panko crumb topping and tender pasta all on a 40% protein meal plan tailored to your calorie preferences.


9. Chicken Noodle Soup

Chicken Noodle Pasta Soup

Everyone needs a chicken noodle soup recipe to hand. It’s one of those recipes that I don’t cook very often and when I do I wonder how I ever stopped making it. Like a hug in a bowl, this recipe makes you feel like everything in the world will be ok no matter how hectic your schedule becomes. Packed full of nourishment, it’s the ideal pick me up when you’re feeling run down and have 15 mins to spare for your meal prep.


To get the full recipes…Β grab a high-protein pasta plan today.

πŸ‘‰ Start your free trial πŸ‘ˆ

πŸ“Š Set your calories and macros πŸ“Š

πŸ”Ž Search "pasta" πŸ”

Peanut Butter - High Protein Meal Prep

6 Ways to Enjoy Peanut Butter in a High-Protein Meal Prep

Peanut Butter πŸ₯œ Meal Prep

Natural nuts + grinding = delicious spread that will go on almost ANYTHING.

If you’ve ever thought about growing your own peanuts to satisfy your peanut butter love – then you should probably keep dreaming! Who knew, there are about 540 peanuts in one 12 oz jar!?

So back to the grocery store, make sure to pick up pure peanut butter, the palm oil free, no added salt or sugar kind of peanut butter. Just peanuts. The good stuff. As if the taste wasn’t good enough, take a look at the nutritional values of this stuff; two tablespoons of peanut butter packs in 8 grams of protein, 1.9 grams of fiber, no cholesterol and tones of amazing micronutrients like zinc, niacin, riboflavin and skin loving vitamin E.

So how do I get more of this magic into my daily meal prep? Check out our favorite peanut butter loving recipes πŸ‘‡


1. PB & J Smoothie


Could there be a better start to your meal prep week? This could actually make you look forward to Monday mornings! With just 5 ingredients and a blender, if you’re new to meal prep and want a delicious, easy recipe to get started on this is for you. We know it tastes like you’re cheating the plan but honestly this breakfast treat has 40% protein, 30% carbs and 30% fat. πŸ’ͺ🏾


2. Spicy Peanut Butter Chicken


Quick to prep, packed with flavor, this is a delicious way to have a chicken and rice meal prep that is actually a whole lot more than chicken and rice. This FitMenCook recipe has been adjusted specifically for your plan and is full of anti-inflammatory goodness from fresh garlic and ginger. Peanut butter makes this one of those spicy, comforting dishes you’ll be feeling pretty smug about when on you’re heating it up for dinner.


3. Peanut Butter & Banana Overnight Oats


We’ve gone all fancy and layered our peanut butter through the overnight oats for maximum peanut butterness but feel free to pop it on the top and stir it through. Banana slices add a childish sweetness to this awesome creamy oaty prep ahead breakfast. Ideal for when you need to kick start your way back into healthy eating.


4. Peanut Butter Apple Snack


We have a lot of recipes that ask for 10 minutes of your time, but when 10 minutes is too much get a load of this – Rice Cakes + Peanut Butter + Apples = DONE! This one will keep you going that little bit longer until dinner time and you are still on track to hit your target calories and macros for the day. One caveat here… unless you have one of those super fancy self drive vacuum cleaners or have a dog that loves rice cake crumbs as much as you do, use should probably use a plate. What is it with rice cakes being the new glitter, those crumbs go everywhere!


5. Creamy Coconut Curry


Have you ever made a coconut curry and found it’s nice (you have to say that because you cooked it) but it’s just a little bit… meh? Well, let me introduce you to the secret ingredient of this silky, creamy coconut curry, hello peanut butter! This stuff amps up the flavor of this curry to give you next level creaminess and flavor!


6. Peanut Butter Cup Chia Pudding


The one thing that tastes better than peanut butter? Peanut butter and chocolate! Hell yes! Make these ahead of time and line them up in your fridge for all to see your organized, peanut-butter-cup-for-breakfast-eating self. Here we’ve slipped some chocolate protein powder into the mix and used a peanut butter powder to give this recipe a protein boost.

Ain't nothing but a peanut!

I know I said 6 BUUUUT if that’s not enough for you, we have loads more peanut butter recipes inside Meal Prep ProΒ all designed to suit your calories and macros. No more trying to calculate your meals while you’re cooking and realising your missing an ingredient when it’s too late. Choose your plan, choose your meals, we compile your shopping list and you’re ready to Meal Prep Pro. Just like Ronnie ColemanΒ says, there ain’t nothin’ but a peanut!

So whether you’re following a high protein meal plan, going meat-free with a vegetarian meal plan, sticking with a plant-based vegan meal plan OR you just want to see what all this fuss is about on the keto meal plan, we’ve got the recipes suited to your needs!

πŸ‘‰ Start your free trial πŸ‘ˆ

πŸ“Š Set your calories and macros πŸ“Š

πŸ”Ž Search "peanut butter" πŸ”