High-Fibre Recipes

Beta-Glucans are a real game-changer when it comes to fuelling your body for peak performance. These natural fibres do more than just support your heart and gut health—they can help to keep your energy steady, your immune system strong, and your blood sugar in check. Whether you're training for a marathon or just trying to feel your best every day, adding beta-glucans to your routine is an easy win. And the best part? You can do it with simple, nutritious recipes that feature our organic protein shakes for an extra boost of plant-based protein and beta glucans.

Below are some high fibre, high protein recipes to fuel your day with beta-glucans and plant-based protein:

Overnight Oats or Oat Bowl

We love starting our day with overnight oats. Oats are naturally rich in beta-glucans, and when you mix in fruits, nuts, seeds, and a serve of BodyMe protein shake, you get a high-fibre, protein-packed breakfast that keeps you going for hours. Plus, it’s easy to prepare the night before—perfect for busy mornings.

Start your day strong with a bowl of oatmeal or overnight oats. Oats are naturally rich in beta-glucans, and when you mix in fruits, nuts, seeds, nut butter, and a scoop of BodyMe protein shake, you get a high-fibre, protein-packed breakfast that keeps you going for hours. Plus, it’s easy to prepare the night before—perfect for busy mornings.

Recipe for Overnight Oats:

• 1/2 cup rolled oats
• 1/2 cup almond milk
• 1 tbsp almond butter (or any nut butter)
• 1 tbsp chia seeds
• 1/2 banana, sliced
• 1 tbsp BodyMe Vanilla Protein Shake
• Sweeten to taste (optional)

Mix all ingredients in a jar, cover, and refrigerate overnight. In the morning, give it a stir and top with fresh berries and a sprinkle of nuts for extra crunch.

Why This Recipe is Nutritious:

• High in Fibre: Oats and chia seeds are packed with beta-glucans and fibre to support heart health and digestion.
• Plant-Based Protein: BodyMe Vanilla Protein Shake boosts the protein content for your whole body health, muscle support and sustained energy.
• Healthy Fats: Nut butter adds a creamy texture and provides healthy fats for energy and satiety.

Beta-Glucan Power Smoothie

Smoothies are a simple way to sneak beta-glucans into your day while packing in plant-based protein. 

Ingredients:

• 1/4 cup oats
• 1 banana
• 1 cup spinach
• 1 tbsp almond butter
• 1 cup almond milk
• 2 tbsps BodyMe Vanilla Protein Shake
• 1 tsp Greens Superfood Blend 

Blend all ingredients until smooth and enjoy! It’s a perfect post-workout recovery drink or a filling snack to keep you going through the day.

Why This Recipe is Nutritious:

• High in Fibre: Oats deliver beta-glucans and fibre, essential for gut health and sustained energy.
• Protein-Packed: BodyMe Vanilla Protein Shake provides a plant-based protein boost for muscle recovery.
• Loaded with Nutrients: Spinach, Banana and the BodyMe Greens Blend adds vitamins, minerals, and antioxidants for your overall wellness.

Easy High-Fibre Oat and Nut Muffins

These muffins are super easy to make, naturally sweetened, and packed with fibre and protein. They’re a perfect snack or treat to fuel your day without the fuss.

Ingredients:

• 1 1/2 cups rolled oats
• 1 cup almond flour (ground almonds)
• 1 large ripe banana, mashed
• 2 tbsp almond butter (or any nut butter)
• 1 flax egg (1 tbsp flaxseed meal + 3 tbsp water)
• 1 tsp baking powder
• 1/4 cup almond milk (or any plant-based milk)
• 2 tbsps BodyMe Vanilla Protein Shake
• 1/2 cup chopped nuts (e.g. almonds, walnuts, or pecans)
• Optional: A handful of raisins or dark chocolate chips for a little extra flavour

Instructions:

1. Preheat your oven to 175°C (350°F) and line a muffin tin with paper liners or grease it lightly.
2. In a small bowl, mix the flaxseed meal and water to create the flax egg. Let it sit for 5 minutes to thicken.
3. In a large bowl, mash the banana and mix in the almond butter, almond milk, and flax egg.
4. Add the oats, almond flour, baking powder, and BodyMe Vanilla Protein Shake to the wet mixture and stir until well combined.
5. Fold in the chopped nuts (and optional raisins or chocolate chips).
6. Scoop the batter into the muffin tin, filling each cup about three-quarters full.
7. Bake for 20-22 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
8. Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

Why This Recipe is Nutritious:

• High in Fibre: Oats and nuts are fibre-rich, promoting healthy digestion and steady energy.
• Naturally Sweetened: Bananas provide natural sweetness and potassium without the need for added sugar.
• Protein-Packed: BodyMe Vanilla Protein Shake enhances the protein content for a balanced, nutritious snack.

Curried Lentil Soup Recipe

This curried lentil and sweet potato soup is wholesome, creamy, and nourishing without the need for any processed ingredients or milk. Packed with protein, fibre, and immune-boosting spices, it's a simple, clean, and delicious way to fuel your body.

Ingredients:

• 1 cup red or green lentils (dry)
• 1 medium sweet potato or butternut squash, peeled and diced
• 1 onion, diced
• 2 carrots, chopped
• 2 cloves garlic, minced
• 4 cups vegetable stock (homemade or low-sodium, if possible)
• 1 tbsp curry powder
• 1 tsp ground cumin
• 1 tsp turmeric
• 1/2 tsp chilli flakes (adjust to taste)
• 1 tsp ground ginger (or fresh grated ginger)
• 1 tbsp olive oil or avocado oil
• Salt and pepper to taste
• 2 handfuls of spinach or kale (optional for added greens)
• Fresh coriander and a squeeze of lime for garnish (optional)

Instructions:

1. In a large pot, sauté the diced onion and carrots in olive oil for 5 minutes until softened.
2. Add the minced garlic, curry powder, cumin, turmeric, ginger, and chilli flakes. Sauté for another 1-2 minutes until the spices are fragrant.
3. Stir in the lentils, sweet potato (or butternut squash), and vegetable stock. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 25-30 minutes until the lentils and sweet potato are tender.
4. Once cooked, use a potato masher or immersion blender to lightly mash some of the soup for a creamier texture while leaving some chunks for heartiness.
5. Stir in the spinach or kale, if using, and cook for another 2-3 minutes until the greens are wilted.
6. Season with salt and pepper to taste. Garnish with fresh coriander and a squeeze of lime for brightness (optional).

Why This Recipe is Nutritious:

• High in Fibre and Beta-Glucans: Lentils contain Beta Glucans and sweet potato is also fibre-rich, and low GI, providing sustained energy and supporting digestion.
• Protein-Packed: Lentils are a great source of plant-based protein, making this soup both filling and nourishing.
• Immunity-Boosting: The combination of spices like turmeric, ginger, and chilli flakes adds anti-inflammatory benefits

Discover more about BodyMe Protein Shakes, Protein Bars and Superfoods which are an easy, natural and delicious way to boost your fibre and protein intake. Head to www.bodyme.co.uk