8 Protein & Fiber rich foods to help you feel fuller for longer

by Lorenza

Nuts are packed with healthy fats and protein. We’re talking about raw, unsalted nuts, not the sugar-coated ones. Go for almonds, cashews, walnuts, pistachios or Brazil nuts. You can grab a handful and throw them on a salad, have a handful as a snack or even take 1 Tbsp of nut butter and have it with an apple, banana or on a rice cake.

    Most of us are familiar with this powerful superfood! Most of the carbohydrates found in chia seeds are in the form of fiber (over 80%!) and in only 28g (1 oz), you’ll find 11 grams of fiber! Plus, when you add liquid to chia seeds, they expand and stick together to create this gel-like texture that is perfect for great pudding recipes… check out our recipe books
    Fun fact: Did you know that quinoa isn’t a grain but in fact a seed? It’s gluten-free, a complete protein and, of course, packed with fiber as well. One cup (185 g) of cooked quinoa contains 5g of fiber and 8g of protein! Additionally, the carbohydrates found in quinoa are complex meaning that they take your body a bit more time to break down and will not significantly spike your blood sugar.
    Talk about a protein and fiber powerhouse! It’s no wonder they are a vegetarian and vegan staple. A serving of lentils (100g or ½ cup) contains 8g of fiber and 9g of protein! Lentils are ideal in winter, they make some great soups or even as a side.
    Take a look at our free online recipe books www.steelextremefitness.com
    Whether you prefer to eat them sweet with a dash of cinnamon and raw honey or savory potato wedges, sweet potatoes are a must-have on every menu no matter if you’re looking to lose weight or gain muscle. One medium sweet potato only has a little over 100 calories, but 4 grams of fiber! As an added bonus, it’s packed with vitamin A!


Hummus makes a great dip for veggies and is a much healthier alternative to sour cream or other cream-based dips! It’s full of fiber and protein from the garbanzo beans and healthy fats coming from the tahini (sesame seed paste) that is mixed in as well. Only 100g of hummus provides 8g of protein and 4g of fiber!


Did you know that Avocado is actually a berry?! it is rich in monounsaturated fatty acids. These help to keep your heart and blood vessels healthy. The protein content, unlike most fruits and vegetables, is actually really high. Approximately 300g of avocado contains about 5g of protein while packing twice as much potassium as a large banana.


There’s a reason why your mum always told you to finish all your broccoli! Broccoli is part of the cruciferous vegetable family which has been associated with a lower risk of cancer. One cup of chopped broccoli (approx. 91 grams) contains 2g of fiber and 3g of protein while providing over 100% of your daily need for vitamins C and K and is also a good source of vitamin A, folate and potassium.


To avoid cravings, you should focus on foods that are high in protein and fiber. If you want to lose weight and keep your growling stomach quiet, opt for the healthy, unprocessed foods mentioned above to keep you fuller for longer!

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  • Matt and Lorenza

    About Steel extreme

    Offering the best personal trainer and nutrition advice in Malta, Steel Extreme Fitness offers you private gym membership – where you will feel right at home.

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