Fiber can help you a lot in your way of achieving the body of your dreams. It has many health benefits for the overall health, and it can help in your diet plan for making good physique. No matter of your choice, you will not regret of trying some recipe. You need fiber in your body, and you will get it thanks to these wonderful and healthy recipes. You can take them as your pre- or post-workout meal, and they will give you the much-needed energy.
High-Fiber Recipes For Good Physique
Contents
Fiber is a type of carbohydrate, which the body cannot digest. It is also known as roughage, and it is part of plant – based foods. You should eat a well – balanced diet, which includes high – fiber foods, so you will get the fiber that your body needs, and also you will get improvements in your muscle mass.
Chocolate peanut butter protein oatmeal:
This is delicious chocolate peanut butter protein, and you can make it right now. From this recipe, you will get 697 calories, 75 grams carbs, 52 grams protein and 21 grams fat. You will need 5 minutes to make, and it is for one serving. For this recipe, you will need the next ingredients: cinnamon to taste, 1 teaspoon unsweetened coconut powder, 2 liquid egg whites, 1 scoop MusclePharm Combat Powder, ¾ cup milk and ¾ cup raw oats. For topping, you will need 1 tablespoon natural peanut butter, 1 teaspoon dark chocolate chips and ½ bar Musclepharm Combat Crunch Bar.
You need to microwave the oats and water or milk in a microwave – safe bowl for about 2 – ½ minutes. The, add two egg whites and whisk until it is completely mixed in and microwave for another 45 seconds. Then, add protein powder and cocoa powder and mix. Add cinnamon and Stevia if you want to. Then, chop the protein bar into small squares. You should top it with natural peanut butter, peanut butter chips, chocolate chips and protein bar recipes.
Orange and vanilla protein oatmeal:
This fruit – inspired concoction mixes the classic combination of vanilla sweetness and citrus tartness to a new level. You can enjoy in it as dessert, or take it pre- or post-workout. From this recipe, you will get 537 calories, 39 grams carbs, 24 grams protein and 32 grams fat. You will need 10 minutes to make it, and it is for 1 serving.
For this recipe, you will need the next ingredients: 1 scoop vanilla protein ice cream, 1 teaspoon vanilla extract, ¼ cup vanilla whey protein powder, ½ cup coconut milk and ¼ cup raw oats. You should bring your milk and oats to boil in a nonstick pot. Then, allow it to simmer for about three to five minutes until you get a thick and porridge consistency.
Then, remove the oatmeal from the heat and let it cool before you add the rest of the ingredients, including one tablespoon orange zest. Then, add the whey after you cook the oats, or it will curdle. If you like the oatmeal thicker, then you can add a bit less milk. Also, you can add a bit more milk if you like your oats runnier. If you want to have a dessert – like treat, then top with your favorite protein ice cream. You can make your own version, or you can use a store – bought one. You can use the almond milk as a substitution for coconut milk.
Steak and eggs breakfast:
This recipe is known as breakfast for champions. Chomping some steaks and eggs for the breakfast will increase your protein intake right from the morning. The sweet potato will offer some complex carbs, so you will have the energy to start your day strong. You will need the next ingredients:
1 whole sweet potato, 1 tablespoon sliced green onion, 1/8 puréed garlic, 2 whole egg, salt and pepper to taste, 4 oz sirloin steak, about one inch thick and 2 tablespoons olive oil. You should preheat the oven to 350 degrees F. Then, heat one tablespoon olive oil over medium heat. While the oil is heating, you should gently tenderize the steak, adding pepper and salt to taste.
You should put the steak in the skillet and cook it for about five minutes before turning over. Then, cook for another 5 minutes or slightly longer, depending on your preference. Then, transfer the steak to a plate and cover with foil to keep it warm. Then, pour ½ tablespoons of olive oil to the same skillet and then add both eggs. Then, add the garlic and green onion and scramble for three to four minutes, or until eggs are cooked.
While eggs are cooking, you should place sweet potatoes in a bowl with a small amount of water and cover it. Then, microwave potatoes for three minutes. When the eggs are done, remove from the pan and put on a plate with the steak and cover. Then, add the remaining ½ tablespoon olive oil to the skillet and cook sweet potatoes until they are crispy. Then, serve potatoes alongside steak and eggs.
Banana bread:
This banana bread is tastier than old – school banana breads, so it is worth trying it. From this recipe, you will get 98 calories, 11 grams carbs, 9 grams protein and 2 grams fat. You will need 55 minutes to make it, and it is for 9 servings. You will need the next ingredients: 2 scoops vanilla whey protein powder, 1 teaspoon baking powder, ½ cup skim milk, 2 egg whites. 3 whole egg, ½ cup rolled oats and 2 medium bananas. You need to preheat the oven to 325 degrees F.
Then, mash the bananas up really well and whisk in the milk and eggs. Then, blend the rest of the dry ingredients into this mix until it takes on a batter – like consistency. Then, spray a loaf pan and pour in the batter. Then, bake the banana bread for about 35 – 40 minutes, or until a fork comes out clean when you stab it. One loaf is about nine ¼ – inch slices. You can add nuts if you want.
High – fiber Parmesan dip:
If you want to eat a light snack of vegetables and turn it into energy – boosting way to fuel your day, then this is the right choice for you. It is made with cannelloni beans, and it provides a good dose of dietary fiber and complex carbohydrates.
From this recipe, you will get 107 calories, 8 grams carbs, 2 grams protein and 7 grams fat. You will need 55 minutes to make it, and it is for 8 servings. For this recipe, you will need the next ingredients: salt and pepper to taste, 4 tablespoons olive oil, 2 tablespoons ground oregano, ½ cup low – fat Parmesan cheese, 3¾ cup cannelloni beans, drained and rinsed and 5 chopped garlic cloves. You should preheat the oven to 450 degrees F.
Then, peel the garlic and drizzle with one tablespoon of the olive oil. When it is coated, wrap in tin foil and bake for 25 minutes, or until it is fragrant and golden. Then, remove from the oven and let it stand for 15 – 20 minutes. Then, place the salt, pepper, oregano, cheese, beans and garlic into a food processor and blend until a smooth consistency is reached. Then, slowly add the remaining olive oil and blend as you do. You can serve it immediately or put it in the fridge until it is ready to serve.
The overnighted oatmeal:
You can make this healthy and delicious oatmeal in your morning and get the energy that you need. It is rich in protein, potassium and fiber. From this recipe, you will get 273 calories, 34 grams carbs, 18 grams protein and 7 grams fat. You will need 10 minutes to make it, and it is for one serving.
You will need the next ingredients: ½ tablespoon cinnamon, 1 tablespoon unsweetened cocoa powder, 1 tablespoon black chia seeds, ¼ banana, ½ scoop chocolate protein powder, ½ cup unsweetened almond milk and ¼ cup rolled oats. You need to combine all the ingredients in a small jar and let it stay in the refrigerator through the night.
Raw veggies with ranch dip:
For those people who just cannot get enough ranch dip, this healthy alternative to chips and dip is the right choice. Also, it has muscle – building protein, so do not doubt to add it in your diet. Take your ingredients and start cooking it for your muscle building goals. From this recipe, you will get 79 calories, 10 grams carbs, 6 grams protein and 2 grams fat. You will need 5 minutes to make it, and it is for 5 servings.
You will need the next ingredients: ¼ cup reduced – fat sour cream, 1 tablespoon lemon juice, 6 oz nonfat plain Greek yogurt, 7/8 cup flat – leaf parsley, 1 cup chives, 1 tablespoon chopped garlic, 1 cup chopped carrots, 1 cup chopped cauliflower, 1 cup broccoli, 1 cup stalk celery, finely diced and 1 cup cucumber, thinly sliced. You need to combine together fat – free sour cream, lemon juice, Greek yogurt, parsley, chives and garlic and serve this recipe with veggies.
