High Fibre, High Protein Eating - Group Talk - Week Commencing 18th May 2026.

“Today we’re talking about two nutrition habits that can make a huge difference to weight loss, energy, digestion, and feeling satisfied after meals: eating more fibre and more protein.”

• “What foods come to mind when you hear high protein?”

• “What foods do you think are high in fibre?”

• Protein = meat, eggs, shakes

• Fibre = cereal or bran

But there are many affordable, easy everyday foods that provide both.

Why Fibre & Protein Matter

1. Fibre Helps With:

• Feeling fuller for longer

• Reducing overeating and snacking

• Supporting gut health

• Improving digestion

• Helping blood sugar control

• Supporting heart health

“Fibre acts a bit like a sponge and a slow-release system. Meals with fibre tend to keep us satisfied for longer compared with highly processed foods.”

2. Protein Helps With:

• Fullness and appetite control

• Maintaining muscle during weight loss

• Energy and recovery

• Reducing cravings

“When people lose weight without enough protein, they can lose muscle as well as fat. Protein helps protect muscle and keeps meals more satisfying.”

The Winning Combination

High Fibre + High Protein = Better Satisfaction

Meals that combine both often:

• Keep hunger away longer

• Reduce grazing/snacking

• Support steady energy

• Help people stick to healthy eating habits

Instead of:

• Sugary cereal and toast

Try:

• Greek yogurt with berries and oats

  
  

Instead of:

• Plain white toast

Try:

• Wholegrain toast with eggs or beans

  
  

Everyday Foods to Include

High Fibre Foods

“What are some fibre-rich foods you already eat?”

• Beans

• Lentils

• Chickpeas

• Oats

• Wholegrain bread

• Brown rice

• Fruit

• Vegetables

• Nuts and seeds

  
  

High Protein Foods

“What proteins do you find easy and affordable?”

• Eggs

• Greek yogurt

• Cottage cheese

• Chicken

• Tuna

• Beans

• Lentils

• Tofu

• Edamame

• Milk

• Fish

  
  

Recipe Ideas Section

1. Overnight Oats

Why It Works

• High fibre from oats, chia seeds, berries

• High protein from Greek yogurt or protein yogurt

• Cheap and easy

Basic Recipe

• 40g oats

• 150g Greek yogurt

• Splash of milk

• 1 tbsp chia seeds

• Berries or banana

“Who has tried overnight oats before?”

• Favourite toppings

• Ways to reduce added sugar

  
  

2. Lentil & Vegetable Soup

Why It Works

• Fibre from lentils and vegetables

• Protein from lentils

• Filling and budget-friendly

Simple Ingredients

• Red lentils

• Carrots

• Onion

• Tinned tomatoes

• Vegetable stock

• Spinach

Tip

“Soup can be surprisingly filling when it contains protein and fibre — much more satisfying than many low-calorie snack foods.”

3. Greek Yogurt Breakfast Bowl

Why It Works

• High protein

• Easy to prepare

• Can reduce cravings later in the day

Example Bowl

• Greek yogurt

• Fruit

• Nuts or seeds

• High-fibre cereal or oats

“What breakfasts keep you full the longest?”

4. Bean Chilli

Why It Works

• High fibre

• High protein

• Excellent for batch cooking

Ingredients

• Mixed beans

• Lean mince or extra beans

• Tomatoes

• Peppers

• Onion

• Spices

Tip

“Adding beans to meals is one of the easiest ways to increase fibre without spending lots of money.”

5. High Protein Snack Ideas

“What snacks actually keep you satisfied?”

• Apple with peanut butter/Hummus

• Boiled eggs

• Cottage cheese and cucumber

• Roasted chickpeas

• Protein yogurt

• Hummus with carrots

Common Myths

Myth 1: “Healthy food is boring.”

Reality:

• Herbs, spices, roasting, and simple swaps can make healthy meals enjoyable.

Myth 2: “You need expensive protein powders.”

Reality:

• Most people can increase protein using ordinary foods.

Myth 3: “Carbs are bad.”

Reality:

• High-fibre carbohydrates like oats, beans, fruit, and wholegrains can support weight loss and health.

  
  

Practical Tips

Start Small

• Add one extra portion of vegetables daily

• Swap white bread for wholegrain

• Include protein at breakfast

• Add beans or lentils to meals

• Drink more water when increasing fibre

  
  

Key Message

“You do not need a perfect diet. Small consistent changes with more fibre and protein can improve fullness, energy, digestion, and long-term weight management.”

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