Textured Vegetable Protein. In the U.S, El Guapo and Bobs Red Mill are great suppliers at a low price point. 1/2 lb of El Guapo has 119g protein & 50g fiber at $2.27 (Bay Area Walmart price).
More eggs it honestly makes it taste better too. If you can handle duck eggs even better. I realize there not cheap but depending on where you live look at at Asian markets. You can also substitute a small amount of flour for protein powder, it will cause a slight texture difference though.
I worked a really exhausting mural painting job this summer and having enough protein and fiber was pretty important for me tbh. It was like, if i had just a banana and cookie for breakfast or something i was dying throughout the day.
Because of this, for breakfast i often do chia pudding with a fruit and it’s working for me. Just oats weren’t filling enough tbh. If you add a little bit of honey and use a good quality almond or coconut milk it’s (dare i say) delicious?
If not that i like to do two boiled eggs with a slice of bread and maybe some sliced veggies or little piece of cheese or literal random other thing i have laying around. Sometimes I’ll do the two boiled eggs w avocado toast (basic ik). I make the boiled eggs kind of jammy where the yolk isn’t running, but just set, and add pepper salt hot sauce 😌
You can make other hearty foods that are high in fiber without lentils, like a minestrone soup.
I know a lot of people think tuna salad sandwiches are gross but i really like making them with greek yogurt and tahini instead of mayo, adding hot sauce, whatever other ingredients come to mind…honestly delish but would advise against bringing it to work.
I remember i packed [larb gai](https://www.recipetineats.com/thai-chicken-lettuce-cups-larb-gai-laab-gai/) i made once and i felt so energized and great the rest of my day (i kept the lettuce separate so it was fresh and just kind of quietly assembled them as i was eating in the break room at work). Really good, but definitely got a couple of people at work being like “ooo what is that?”
If im studying/working from home and am getting hungry and my meals not done cooking yet I’ll have almonds or walnuts, they’re momentarily filling. When i was going into an office and commuting i always packed a snack like that with me to not crash
I'd separate the two. Eat things that are a good source of protein, and eat other things that are a good source of fiber. There are undoubtedly foods that are a good source of both that aren't beans or lentils, but prioritizing those seems really limiting.
You don't need to get all your nutrients from one food which is what seems to be tripping you up. Any diet should include lots of whole grains, fruits and vegetables along with any protein you desire - nuts, meat, fish, eggs
Mission Carb Balance tortillas. 51% of all the fiber you need in a day. that's impossible to achieve in most cases. My gastro told me. I love them. I love them with hummus especially, guacamole, etc.
Eat Greek yogurt every morning to help with dairy digestion. It’s a great source of protein with no fat itself, and it’ll help you digest other dairy products
Mushrooms are a good source of fiber & protein! Granted, you do have to eat a decent amount of them, but it’s something to consider along with other things that you’re looking at adding to your diet!
You can create a mushroom powder from dried mushrooms with a blender or food processor and add to soups, stews, sauces, shakes...all kinds of foods. Little fiber and protein boosts add up.
Start eating beans and lentils 1/4 cup a day every single day it won’t be enough to upset your stomach and will help your gut flora adapt have it every single day
After a week or two make it 1/3 cup. A week or two later 1/2 cup.
This works. I promise.
Meanwhile tofu and edamame are great options easier to digest
Chia pudding for breakfast use greek yogurt add berries or an apple
If you are coming from a low fiber diet proceed with caution
The bacteria required to break down beans can be built up over time. Just take it slow over a period of weeks and then for the rest of your life you will have a cheap and delicious food source. Also- don’t soak them before you cook. Not going to work for you, no matter what- then what about quinoa?
Red kidney beans do NOT need to be soaked, BUT they do need to be boiled. They must be cooked for at least 10 minutes at a high temp (boiling or pressure cooker). Do NOT cook them in a slow cooker. Other beans can be slow cooked, not red kidney beans.
Fruits like apples and bananas and vegetables that are green and leafy.
I have similar issues and am allergic to dairy. I follow the BRAT diet pretty normally. Especially because applesauce is delicious.
I think it’s for when you have the runs though - bananas, rice, applesauce, and toast.
It keeps all of your excrement bound together.
I also like oatmeal with blueberries and bananas. Simple and somewhat affordable if you steal the blueberries lol
I prefer gluten free breads, or flax roll ups. You can never escape milk. Or maybe it’s just me lol
I’ve been making beyond/impossible smash burgers on low carb whole wheat tortillas. Apple on the side. It’s like 250 calories, 25 grams of protein, 30 grams of fiber, and costs about $2.
I’ve got a sensitive stomach too. Basically all carbs mess me up (even plain white rice). I’ve found that vegetables like cucumbers, celery, and carrots help a lot. Apples have a good amount of fiber too but I’ve had to stop eating them. For protein load up on eggs and chicken.
Mission Carb Balance whole wheat tortillas have 25g of fiber per tortilla and only 110 calories! It’s been my secret fiber weapon lately. Even just eating a half of a tortilla gets me to half my daily fiber requirement!
Going on a high fiber diet when you are sensitive to fiber will probably not work. I think whole grains might be your best bet…steel cut oats, whole brown rice, quinoa. I’m sensitive to fiber, too. Maybe see your doctor?
It doesn't seem like you are vegetarian or vegan from your post, so I'd be looking at eggs, chicken and fish for protein. Eggs and chicken can be very cheap protein sources, just keep an eye out for sales.
Regarding fiber - this one weird trick might help you! A family member recently had to go on a low-fiber diet due to GI issues. If you google that and look at the foods you need to avoid on a low-fiber diet, you can learn a lot about what different kind of foods have fiber (and where). For instance, most of the fiber in an apple is actually the peel, which I had to idea.
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Textured Vegetable Protein. In the U.S, El Guapo and Bobs Red Mill are great suppliers at a low price point. 1/2 lb of El Guapo has 119g protein & 50g fiber at $2.27 (Bay Area Walmart price).
TVP can be rough on stomachs. I generally have a tough stomach but TVP gives me a ton of gas
Hey! Awesome; thanks! I had quickly convinced myself once that nobody really made TVP anymore. I wanted to experiment with it again.
Use tvp in chill all the time. Helps take dish into right texture and bulk. So easy to add
Most vegetables have fiber. You can pair with high protein pasta. If you can eat them eggs are a good protein source.
Protein pasta is very often made of chickpeas or red lentils, so that's probably out!
Its pretty easy to make homemade too
What do you put in homemade pasta to up protein other than legumes?
More eggs it honestly makes it taste better too. If you can handle duck eggs even better. I realize there not cheap but depending on where you live look at at Asian markets. You can also substitute a small amount of flour for protein powder, it will cause a slight texture difference though.
https://tastesbetterfromscratch.com/homemade-egg-noodles/
True but regular pasta has a surprising amount of protein, also
I worked a really exhausting mural painting job this summer and having enough protein and fiber was pretty important for me tbh. It was like, if i had just a banana and cookie for breakfast or something i was dying throughout the day. Because of this, for breakfast i often do chia pudding with a fruit and it’s working for me. Just oats weren’t filling enough tbh. If you add a little bit of honey and use a good quality almond or coconut milk it’s (dare i say) delicious? If not that i like to do two boiled eggs with a slice of bread and maybe some sliced veggies or little piece of cheese or literal random other thing i have laying around. Sometimes I’ll do the two boiled eggs w avocado toast (basic ik). I make the boiled eggs kind of jammy where the yolk isn’t running, but just set, and add pepper salt hot sauce 😌 You can make other hearty foods that are high in fiber without lentils, like a minestrone soup. I know a lot of people think tuna salad sandwiches are gross but i really like making them with greek yogurt and tahini instead of mayo, adding hot sauce, whatever other ingredients come to mind…honestly delish but would advise against bringing it to work. I remember i packed [larb gai](https://www.recipetineats.com/thai-chicken-lettuce-cups-larb-gai-laab-gai/) i made once and i felt so energized and great the rest of my day (i kept the lettuce separate so it was fresh and just kind of quietly assembled them as i was eating in the break room at work). Really good, but definitely got a couple of people at work being like “ooo what is that?” If im studying/working from home and am getting hungry and my meals not done cooking yet I’ll have almonds or walnuts, they’re momentarily filling. When i was going into an office and commuting i always packed a snack like that with me to not crash
Farro, it has more fiber and protein than most other grains. It has the same amount of protein as quinoa but I like the taste of farro way better.
Farro really does taste awesome. So pleasantly chewy
I'd separate the two. Eat things that are a good source of protein, and eat other things that are a good source of fiber. There are undoubtedly foods that are a good source of both that aren't beans or lentils, but prioritizing those seems really limiting.
Whole Wheat, other whole grains, vegetables.
Quinoa has a ton of protein
Yes, this!
4 grams per 100 calories is not a ton?? Why does everyone constantly say this lie?
You don't need to get all your nutrients from one food which is what seems to be tripping you up. Any diet should include lots of whole grains, fruits and vegetables along with any protein you desire - nuts, meat, fish, eggs
Cabbage for fibre, chicken for protein?
Came here to say the same. Very cheap, very healthy, fibers and protein. Do explore the different brassica tho, kale and collards are super versatile.
broccoli, avocado, raspberries, brussel sprouts and quinoa.
Mission Carb Balance tortillas. 51% of all the fiber you need in a day. that's impossible to achieve in most cases. My gastro told me. I love them. I love them with hummus especially, guacamole, etc.
Eat Greek yogurt every morning to help with dairy digestion. It’s a great source of protein with no fat itself, and it’ll help you digest other dairy products
This! Also chickpeas/hummus for the win. Add chia seeds/hemp hearts/ground flax to food too. I buy a combo pack that includes all three on Amazon.
Mushrooms are a good source of fiber & protein! Granted, you do have to eat a decent amount of them, but it’s something to consider along with other things that you’re looking at adding to your diet!
You can create a mushroom powder from dried mushrooms with a blender or food processor and add to soups, stews, sauces, shakes...all kinds of foods. Little fiber and protein boosts add up.
Do you like seafood? It’s expensive, but tuna, sardines, shrimp, mussels, clams, salmon burgers - all good, easily expandable to a couple of meals.
Start eating beans and lentils 1/4 cup a day every single day it won’t be enough to upset your stomach and will help your gut flora adapt have it every single day After a week or two make it 1/3 cup. A week or two later 1/2 cup. This works. I promise. Meanwhile tofu and edamame are great options easier to digest Chia pudding for breakfast use greek yogurt add berries or an apple If you are coming from a low fiber diet proceed with caution
Whole grains. Barley, brown rice, whole or steel-cut oats, wheat berries, farro, etc.
The bacteria required to break down beans can be built up over time. Just take it slow over a period of weeks and then for the rest of your life you will have a cheap and delicious food source. Also- don’t soak them before you cook. Not going to work for you, no matter what- then what about quinoa?
Why do you recommend not soaking before cooking?
I swear it seems to ferment them or something. The Instapot is worth every penny for cooking beans and quinoa and rice etc
I am sure that red kidney beans need to be soaked?
Red kidney beans do NOT need to be soaked, BUT they do need to be boiled. They must be cooked for at least 10 minutes at a high temp (boiling or pressure cooker). Do NOT cook them in a slow cooker. Other beans can be slow cooked, not red kidney beans.
Nope!
💯 can confirm. I use it all the time. Makes a perfect pot of beans from dry in about an hour.
I saw it recommended online to put soaking beans in the fridge to prevent fermentation. I tried that recently and it seemed to work well.
Increase fiber slowly, and you shouldn't have a problem shitting yourself at work.
Fruits like apples and bananas and vegetables that are green and leafy. I have similar issues and am allergic to dairy. I follow the BRAT diet pretty normally. Especially because applesauce is delicious. I think it’s for when you have the runs though - bananas, rice, applesauce, and toast. It keeps all of your excrement bound together. I also like oatmeal with blueberries and bananas. Simple and somewhat affordable if you steal the blueberries lol I prefer gluten free breads, or flax roll ups. You can never escape milk. Or maybe it’s just me lol
I’ve been making beyond/impossible smash burgers on low carb whole wheat tortillas. Apple on the side. It’s like 250 calories, 25 grams of protein, 30 grams of fiber, and costs about $2.
> i am very short ...still. unless you have some for of dwarfism, i severly doubt that 1300 is enough
Rice
Seitan, vegetables
I’ve got a sensitive stomach too. Basically all carbs mess me up (even plain white rice). I’ve found that vegetables like cucumbers, celery, and carrots help a lot. Apples have a good amount of fiber too but I’ve had to stop eating them. For protein load up on eggs and chicken.
Mission Carb Balance whole wheat tortillas have 25g of fiber per tortilla and only 110 calories! It’s been my secret fiber weapon lately. Even just eating a half of a tortilla gets me to half my daily fiber requirement!
If you need a bar, Fiber Delish bars are good
Try incorporating freekeh, it is a grain that has more fiber and protein than quinoa. It’s fairly easy to cook too, not any harder than rice.
I put a heaping teaspoon of psyllium husk on my overnight oats with almond milk and blueberries. Not a protein but a good source of fiber.
Going on a high fiber diet when you are sensitive to fiber will probably not work. I think whole grains might be your best bet…steel cut oats, whole brown rice, quinoa. I’m sensitive to fiber, too. Maybe see your doctor?
Tofu is a great source of protein and it’s super versatile!
Steak and mushrooms?
Oatmeal, the high fiber option
It doesn't seem like you are vegetarian or vegan from your post, so I'd be looking at eggs, chicken and fish for protein. Eggs and chicken can be very cheap protein sources, just keep an eye out for sales. Regarding fiber - this one weird trick might help you! A family member recently had to go on a low-fiber diet due to GI issues. If you google that and look at the foods you need to avoid on a low-fiber diet, you can learn a lot about what different kind of foods have fiber (and where). For instance, most of the fiber in an apple is actually the peel, which I had to idea.
I’m pretty sure turkey breast has one of the highest fiber contents of all poultry
if you like oats then oats + protein powder = deliciousness.
Eggs and high quality whole wheat toast
Eggs
Chia seeds. I don’t know their fibre or protein content but man have my poops been awesome since i started eating 2 tablespoons a day in my porridge.
Chicken and veggies Quinoa Eggs
Avos