But that just isn’t true. As someone who’s recently been forced to endure issues with my gall bladder, I can tell you that delicious, affordable, low-fat, and high-fibre meals are out there, lost in amongst the noise of the mass-produced and highly advertised ultraprocessed foods. 

I was forced to stick to a low-fat, high-fibre diet for 5 months, so I thought I’d put together a helpful guide that shows off some of the tastiest, healthiest meals that I kept coming back to. Each recipe here is geared towards one serving.

Read: Heart Sound Eating: A Count calories Direct For Cardiac Patients

1. A Classic Greek Bowl

Whether you’re on a diet or just trying to eat healthily, it’s important that the meals you prepare are able to actually fill you up; that’s what makes this meal so great. This Greek bowl consists of three main elements: pan-seared chicken breast, boiled rice, homemade tzatziki, and a side salad. 

To get started, measure out half a cup of rice and a cup of hot tap water in a saucepan, and place it on a hob at a medium/high heat. Once the rice starts to boil, turn the temperature down to low, place a lid on the saucepan, and leave to cook for 10 minutes. 

In the meantime, grate half a cucumber before squeezing as much water out of it as you can. After that, mix the cucumber in with a cup of low-fat kefir yogurt, a tablespoon of fresh lemon juice, a tablespoon of fresh mint (chopped), and a pinch of salt. 

Once your rice has been boiling for 10 minutes, it’ll be ready to be removed from the heat. Place to one side and keep the lid on. Leave to stand for a further 10 minutes.

Next, add a pre-seasoned chicken breast to a pre-heated skillet on high, and cook for 5-and-a-half minutes per side, until golden brown. 

To prepare the salad, chop a cup of cherry tomatoes into halves and mix with a cup of thinly-sliced red onions and a cup of diced cucumber.

Once the chicken is finished cooking, place on a cool surface for 2 minutes, then chop it into thin slices. 

Now, it’s time to bring it all together. Serve up by laying down a bed of rice, onto which you will lay your chicken. To one side, add a scoop of tzatziki, and to the other, add your salad. Season with salt and pepper to serve. 

2. Ginger Miso Noodle Soup

Soups have a special place in my heart. Soup nights might not come around often, but I believe it’s essential that every home cook has at least one or two soups in their repertoire. So here’s a recipe that I picked up last year and have been slowly perfecting with tweaks here and there. This ginger miso noodle soup brings together comforting savoury flavours and ingredients that are well-renowned for their digestive benefits, to create a bowl that’s extremely satisfying and genuinely restorative. 

To start things off, we need a broth. I infuse mine with a tablespoon of ginger, 2-3 cloves of garlic, and a scallion that’s been sauteed in sesame oil. Next, just add 4 cups of vegetable broth and bring to a simmer. In a bowl to one side mix together a few spoonfuls of the broth with white or yellow miso paste, which will give you that gut health boost. After that, stir in a cup of chopped mushrooms, 2 cups of bok choy and a ½ cup of shredded carrots. Leave to simmer until softened, stirring occasionally. 

After that, just add 4 ounces of soba noodles and cook according to package directions, while you boil an egg in a small pan for 7 minutes, before peeling and halving.

Ladle your soup into a bowl and garnish with your halved egg, kimchi, and sesame seeds.

3. Kefir Yogurt Berry Overnight Oats

I didn’t say that all of these meals would be for dinner now, did I?

In the interest of having our bases covered, here is my favourite breakfast from the past few months. It’s quick and easy to make, delicious, and actually good for you.

To get started, get your favourite bowl and add 1 cup of rolled oats, 1 cup of kefir yogurt, a ½ cup of milk, 1 tablespoon of chia seeds, 1 tablespoon of maple syrup, and a ½ tablespoon of cinnamon. If you’re feeling fancy, you can also add a teaspoon of vanilla extract. Stir it all together until it’s fully mixed. After that, just add a cup of mixed berries (I like strawberries, blueberries, and raspberries). 

Next, cover and leave in the fridge overnight for at least 6 hours. In that time, the oats will soften and thicken. By the time you roll out of bed, it’ll be ready to eat!

Closing Thoughts

The best healthy meals are the ones that you’ll keep coming back to. The three that I’ve listed above are all quick and easy to make, delicious, and contain kefir yogurts, kimchi, or miso, which will strengthen your gut health too. Give them a try!

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