Nutrition

A Day of Eating Vegetarian: High Protein, High Fibre, Meal Prep Worthy Meals

Recipes that not only taste good, but are nourishing

I love simple food that actually does the job. Not cleanse culture. No detox diets. Just meals that keep you full, steady, and happy to get on with your day.

Today’s line up is exactly that. Three vegetarian recipes you can prep in one go. High fibre. High protein. Big flavour. Think slow, even energy. Calmer hunger. A gut that thanks you.

Quick science without the headache. Fibre feeds your microbiome and slows sugar into the blood. Aim for 25–35 g a day- most people get half that. Protein repairs, stabilises appetite, and keeps you going. Eating enough protein (roughly 1.2–1.6 g per kg body weight for most active people) keeps you fuller for longer, stabilises blood sugar, and helps maintain lean muscle mass.

Put them together and you get fewer crashes and better mood. Add healthy fats for hormone support and vitamin absorption. Keep complex carbs for brain and training fuel. That is balance, not punishment.

You will also get an easy morning start and two feel good teas. A short lemon and extra virgin olive oil shot or gentle lemon water. Then a lemon ginger turmeric brew and a mint cinnamon blend for days that need a little kindness.

Scroll down, for my science backed, meal-prep worthy & delicious recipes!

Breakfast: Overnight Carrot cake oats

Ingredients (1–2 servings)

½ cup rolled oats (~5 g fibre, 6 g protein)
2 tbsp chia seeds (~10 g fibre, 4 g protein)
½ tsp cinnamon + pinch ground cloves
2 dates, chopped (~2 g fibre)
½ green apple, finely chopped (~2 g fibre)
2 tbsp crushed walnuts (~1 g fibre, 3 g protein)
½ cup shredded carrot (~2 g fibre)
1 cup milk of choice (high protein milks include dairy and soy) + ½ cup water
Topping: dollop of Greek yoghurt (~7 g protein) + drizzle honey

How it works:

Complex carbs + fibre = steady blood sugar
Chia + oats + walnuts = soluble + insoluble fibre for gut health
Protein from yoghurt keeps you full, prebiotics in the honey helps preserve the probiotics in the yoghurt so it can survive to your gut and give beneficial bacteria
Natural sweetness from fruit + dates = balanced energy

Approximate totals per serving:
Fibre: ~20-23 g
Protein: ~20-25g

(For a protein boost mix in a scoop of your favourite protein powder)

Meal-prep tip: make 2–3 jars at once, refrigerate up to 3 day

Lunch: quinoa, roast veg & tempeh power bowl

Ingredients (1 serving)

1 cup cooked quinoa (~5 g fibre, 8 g protein)
½ tin chickpeas (~6 g fibre, 8 g protein)
½ avocado (~5 g fibre, 2 g protein)
1 cup roast veg (pepper, courgette, red onion, carrot, roasted night before in rosemary, olive oil, paprika, salt, pepper)
½ block tempeh (~15 g protein, 6 g fibre) (top tip – you can swap this for your favourite complete protein source such as chicken or tofu)

Tempeh marinade:
1 tbsp tamari or coconut aminos
1 tsp tomato purée
½ tsp cumin
¼ tsp garlic powder
Pinch smoked paprika or chilli

Marinate 15–30 mins, then pan-fry until crisp and golden.

Dressing:
1 tsp Dijon mustard
1 tbsp apple cider vinegar
1 tbsp olive oil
Pinch salt + pepper

Steps:

Roast veg night before at 200°C for 25–30 mins with rosemary and olive oil.
Cook quinoa according to packet.
Mix tempeh with marinade, pan-fry 5–7 mins until golden.
In a bowl, layer quinoa, chickpeas, veg, and avocado.
Drizzle with dressing and top with tempeh.

Approximate totals per serving:
Fibre: ~20-25g
Protein: ~30–33 g

Why it works:

High-protein from tempeh + quinoa + chickpeas
High-fibre combo stabilises blood sugar and supports microbiome
Olive oil + avocado = healthy fats for absorption and hormone balance

Dinner: Creamy red lentil & pumpkin curry

Ingredients (2 servings)

1 cup red lentils (~8 g fibre, 18 g protein total)
1 cup diced sweet potato or pumpkin (~6g-12g fibre)
½ tin coconut milk
2 cups vegetable stock
1 tbsp curry paste or mix of turmeric, cumin, coriander
1 red onion, 2 garlic cloves, fresh chilli to preferred spice level
1 cup green peas (~8.8 g fibre, 8 g protein)
Optional: 1 handful spinach (~2 g fibre, 2 g protein)
Juice of 1 lime
Fresh herbs: coriander or parsley
Topping: 1 tbsp homemade sour cream (optional) + 1 tbsp roasted pumpkin seeds (~5g protein, 5.3g fibre)
Homemade sour cream recipe: 1 cup of greek yoghurt or curd, 1 tbsp of white wine vinegar or apple cider vinegar, salt, half a lime (~8.4g protein/2tbsp of the homemade sour cream)
Served with ½–1 cup brown rice (~3 g fibre, 4 g protein)

Steps:

In a pan, sauté spices or curry paste for 1–2 mins in olive oil.
Add diced onion and garlic and cook for 5 minutes
Add lentils, sweet potato/pumpkin, and stock. Simmer 15 mins.
Add coconut milk, peas, and spinach. Cook until thick and creamy.
Stir in lime juice, adjust salt.
Optional: roast the pumpkin seeds with a little olive oil and sea salt on the stove for 2-3minutes until crispy
Serve with brown rice, top with sour cream, pumpkin seeds, and herbs.

Approximate totals per serving:
Fibre: ~15-18g
Protein: ~18-20 g

Why it works:

Lentils and peas provide high-quality plant protein and prebiotic fibre which feed the gut microbiome
Sweet potato/pumpkin adds slow carbs and beta-carotene= immune support
Coconut fat supports absorption of fat-soluble vitamins
Balanced macros = stable energy and hormone

Morning Ritual: Lemon & Olive Oil Shot (or Lemon Water)

Start your morning with hydration before caffeine.

Option 1: Lemon + Extra Virgin Olive Oil Shot
Mix juice of ½ lemon with 1 tsp EVOO and a pinch sea salt.

Stimulates digestion and bile flow.
EVOO’s polyphenols protect the gut lining and support liver health.

Option 2: Warm Lemon Water
Gentler option for sensitive stomachs.

Rehydrates after sleep.
Light vitamin C boost and supports collagen synthesis.

Homemade Tea Blends

1. Lemon-Ginger-Turmeric Tea

Ingredients

1 slice fresh ginger
¼ tsp ground turmeric or fresh root
Squeeze lemon
Pinch black pepper (boosts curcumin absorption)
1 tsp raw honey (add once water cools slightly)

Benefits
Anti-inflammatory, immune-supportive, aids digestion, great morning or post-meal.

2. Mint + Cinnamon Tea