High fibre recipes to live longer
- nancy dehra
- 14 minutes ago
- 2 min read
Meal 1: Chia-Flax Porridge with Berries
Ingredients:
Chia seeds – 15g (5g fiber, 72 kcal)
Ground flaxseeds – 10g (2.8g fiber, 53 kcal)
Rolled oats – 20g (2g fiber, 76 kcal)
Raspberries – 60g (4g fiber, 30 kcal)
Unsweetened almond milk – 100g (0.5g fiber, 13 kcal)
Cinnamon – optional
Total: Calories: ~244 kcal Fiber: ~14.3g 👉 To boost to 15–16g, you can add 5g more chia seeds (additional 1.7g fiber, +24 kcal = total ~268 kcal)
Meal 2: Black Bean & Quinoa Bowl
Ingredients:
Cooked black beans – 100g (7.5g fiber, 114 kcal)
Cooked quinoa – 70g (2.5g fiber, 84 kcal)
Cooked red lentils – 60g (4.8g fiber, 85 kcal)
Olive oil (for flavor) – 3g (27 kcal)
Spices: cumin, paprika, salt, lime juice (optional)
Total: Calories: ~310 kcal Fiber: ~14.8g
Meal 3: Apple-Oat Flax Bowl
Ingredients:
Raw apple with skin – 120g (2.5g fiber, 62 kcal)
Rolled oats – 25g (2.5g fiber, 95 kcal)
Ground flaxseeds – 15g (4.2g fiber, 80 kcal)
Chia seeds – 10g (3.3g fiber, 48 kcal)
Total: Calories: ~285 kcal Fiber: ~12.5g 👉 To hit 15g fiber: Add 1 dried prune (~8g, 1g fiber, +20 kcal) and increase oats to 30g (adds 0.5g fiber, +19 kcal) = ~17g fiber, ~324 kcal 👉 Or swap apple for 100g pear (3g fiber) to stay below 300 kcal
Meal 4: Chickpea-Lentil Grain Bowl**
Ingredients:
* Cooked chickpeas – 90g (7.5g fiber, 148 kcal)
* Cooked red lentils – 60g (4.8g fiber, 85 kcal)
* Cooked bulgur wheat – 50g (2.5g fiber, 71 kcal)
Total:
Calories: \~304 kcal
Fiber: \~14.8g
👉 To stay under 300 kcal, reduce lentils to 55g: new total \~298 kcal, \~14.4g fiber
Meal 5: High-Fiber Fruit & Seed Bowl**
Ingredients:
* Medium pear, raw with skin – 100g (3g fiber, 57 kcal)
* Chia seeds – 15g (5g fiber, 72 kcal)
* Ground flaxseeds – 15g (4.2g fiber, 80 kcal)
* Dried figs – 30g (\~3.7g fiber, 74 kcal)
Total:
Calories: \~283 kcal
Fiber: \~15.9g
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