𝓕𝓵𝓸𝓻𝓮𝓷𝓬𝓮

MY LAST POST WAS NOT AN INVITATION!!! GO KYS!!!! GAHHH >m<

280 kcl basil beans w 🧄 sauce 🤤

~17g of fibre and 20g of protein

Since there are no tags on my posts pls reblog

Ingredients:

(4 portions -> 255kcl pp)

2 cans of butter (lima) beans -> 480kcl

1000g tomatoes -> 230 kcl

300g carrots -> 123 kcl

70g tomato puree -> 64 kcl

7 grams (1/2 tbs) olive oil -> 62 kcl

1 large onion (150g) -> 60kcl

Spices: basil, italian spices, fennel seeds, pepper and salt (fennel seeds add a delicious freshness to this)

Sauce (per portion):

50g low fat yoghurt -> 25kcl

Spices: garlic powder, dill, thyme, chili powder, paprika, salt and pepper (+ lemon juice)

Recipe:

Cut the onion like normal, tomatoes diced and carrots in small slices.

In a pan cook the onion and carrots. When onion is browned, add tomato paste and spices.

When the spices have been baked (creates extra aroma) add diced tomatoes and let simmer for 20 min.

Rinse beans with some water and add to pan. Let simmer for another 10 min.

Serve with yoghurt sauce and (optional) some nutritional yeast.

Personal note 💖

Ive made this meal about a gazillion times. It js hits different, very filling (fibreee!) and amazing nutritionally. I recently added some fennel seeds to the recipe, which my Italian friend proposed. It gives it such a freshness and so much extra flavor.

524 kcl zucchini lasagna

kcl for the entire pan -> has ~30g fibre

Since there are no tags on my posts pls reblog

Ingredients:

250g red beans -> 263 kcl

300g sieved tomatoes -> 99 kcl

30g of cheese of choice -> 74 kcl (depends)

1 large zucchini (200g) -> 58 kcl

1 small onion (80g) -> 30 kcl

Recipe:

Cut the onion like normal and zucchini in thin ~0.5cm layers.

Cook the onions until brown, then add the beans and add some salt + Italian spices

Add the sieved tomatoes

Layer like a normal lasagna and add cheese on top.

Serve with garlic powder and nutritional yeast on top

Another fibre packed meal to fill you for the entire day.

Fibre warning/fun fact:

Since fibre molecules consists of sugars linked together by a chemical bond humans don’t naturally have an enzyme for, your gut bacteria breaks this down! This can make you pretty bloated/gassy if you’re not used to eating much fibre! It’s recommended to slowly build up your intake.

160 kcl chia seed pudding 🍨

my go-to fiber bomb breakfast

16g protein and 5g fiber

Ingredients:

200 g low fat yoghurt -> 98 kcl

15 g chia seeds -> 62 kcl

your fav sweetener

hot water (from kettle)

Recipe:

Add chia seeds to a bowl and add some hot water (speeds up soaking time by a sh!t ton!)

Add your sweetened yoghurt and toppings

Alternative toppings inspo:

1. Tiramisu chia pudding 🍰

Add some coffee to your chia seeds and layer your yoghurt on top. Top with cocoa powder

2. Chocolate pudding 🍫

Add some cocoa or some chocolate protein powder!

3. Carrot cake pudding 🥕🍂

Add some grated carrots and top with pumpkin spice mix!

Why fiber?

Fiber is the key to fullness. Pairing this with protein that keeps you satisfied and little to no carbs means you won’t spike your blood sugar and will keep you full for hours!

I usually have a bowl like this at 9-10am and have coffees throughout the day. Until a late lunch at 4-5pm 🎀