The HighSatiety diet features over 100 breakfast, lunch, dinner, dessert, snack and smoothie recipes which are either high in protein, high in fibre or low in energy density.
Our high protein meals provide at least 25% of total energy from protein, our high fibre meals have at least 6g of fibre per 100g or 3g per 100 kilocalories and our low energy dense meals provide no more than 1.5 kilocalories per gram. No high energy dense meals (4 kilocalories or more per gram) are included in the HighSatiety diet, even if they are high in protein or fibre. Some meals qualify on more than one front and several super satiety meals are high protein, high fibre and low energy dense.
It might be surprising that common favourites meals and snacks are also included, such as pizza, pies, fish and chips, curries, burgers, full English breakfast, puddings, muffins and crisps. These recipes have all been carefully created to satisfy the HighSatiety diet criteria and are useful in helping to promote dietary adherence, especially for those whose current diet features considerable high energy dense and ultra-processed foods. There are also dedicated vegetarian and vegan recipes as well as recipe modification tips for vegetarians and vegans in some of the recipes.
All of our recipes have been produced without compromising flavour or palatability. Also, only natural food sources have been used so there are no artificial sweeteners or protein powders to reduce the number of calories or elevate the protein content. Furthermore, as the HighSatiety diet has been designed to be easy to implement, difficult to obtain or expensive ingredients have been deliberately excluded from recipes. Each recipe is also accompanied by nutritional analysis, which indicates levels of macronutrients, and in some cases vitamins and minerals, for suggested portion sizes.
Sample HighSatiety recipe
Sample Seven Day Eating Plan
