More fibre. Normal food.

Selected meals · listed ingredients only

0 g fibre0 kcal

Fibre guide30 g

Each card lists everything counted in its approximate fibre and kcal totals. Portions and brands change the numbers. Lunch and dinner include a protein source and vegetables; breakfast includes protein from yoghurt, eggs or beans.

Breakfast

8 options

Porridge and toast options with yoghurt, eggs or beans.

Overnight oats, berries & yoghurt

~7.1 g fibre~445 kcal

50 g dry oats
50 g raspberries
170 g plain low-fat yoghurt
20 g walnuts or almonds

Chill oats with yoghurt; add fruit and nuts.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Peanut-butter toast, orange & yoghurt

~10.0 g fibre~455 kcal

2 slices wholemeal bread (about 80 g)
1 tablespoon peanut butter
1 medium orange
170 g plain low-fat yoghurt

Toast bread; have yoghurt and orange on the side.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Banana & walnut porridge with yoghurt

~7.8 g fibre~525 kcal

50 g dry oats
1 medium banana
20 g walnuts or almonds
170 g plain low-fat yoghurt

Cook oats in water; add banana, nuts and yoghurt.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Apple & flaxseed porridge with yoghurt

~9.0 g fibre~450 kcal

50 g dry oats
1 medium apple
1 tablespoon ground flaxseed
170 g plain low-fat yoghurt

Cook oats in water; top with apple, flaxseed and yoghurt.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Raspberry peanut-butter oats & yoghurt

~6.3 g fibre~420 kcal

50 g dry oats
50 g raspberries
1 tablespoon peanut butter
170 g plain low-fat yoghurt

Cook oats in water; stir in peanut butter and add berries and yoghurt.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Eggs, wholemeal toast & tomatoes

~9.0 g fibre~375 kcal

2 slices wholemeal bread (about 80 g)
2 eggs
80 g broccoli and cherry tomatoes

Cook eggs without added oil; serve with toast and vegetables.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Beans, eggs & wholemeal toast

~12.0 g fibre~445 kcal

2 slices wholemeal bread (about 80 g)
80 g baked beans
2 eggs
80 g broccoli and cherry tomatoes

Serve eggs and beans on toast with vegetables.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Banana-berry oats with yoghurt

~7.3 g fibre~430 kcal

50 g dry oats
1 medium banana
50 g raspberries
170 g plain low-fat yoghurt

Cook oats in water; add fruit and yoghurt.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Lunch

8 options

Wholegrains or potato, a named protein, and vegetables.

Chicken, tomato & broccoli pasta

~10.0 g fibre~535 kcal

150 g cooked wholemeal spaghetti
120 g cooked chicken breast
160 g broccoli and cherry tomatoes
100 g tomato sauce

Toss together; tomato sauce is included in the estimate.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Jacket potato, beans & vegetables

~15.0 g fibre~370 kcal

180 g skin-on baked potato
160 g baked beans
160 g broccoli and cherry tomatoes

Serve beans on the potato, with vegetables alongside.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Eggs & beans on toast with vegetables

~14.0 g fibre~475 kcal

2 slices wholemeal bread (about 80 g)
2 eggs
80 g baked beans
160 g broccoli and cherry tomatoes

Serve eggs and beans on toast with vegetables.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Tuna, pea & broccoli jacket potato

~11.5 g fibre~370 kcal

180 g skin-on baked potato
100 g tuna in spring water, drained
80 g cooked peas
80 g broccoli and cherry tomatoes

Mix tuna with peas; serve on potato with vegetables.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Chickpea, sweetcorn & broccoli potato

~17.9 g fibre~560 kcal

180 g skin-on baked potato
160 g cooked chickpeas
80 g sweetcorn
160 g broccoli and cherry tomatoes

Warm chickpeas and sweetcorn; serve with potato and vegetables.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Chicken wholemeal sandwich, apple & veg

~13.0 g fibre~545 kcal

2 slices wholemeal bread (about 80 g)
120 g cooked chicken breast
1 medium apple
160 g broccoli and cherry tomatoes

Fill the sandwich with chicken; serve apple and vegetables on the side.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Tuna, pea & vegetable pasta

~14.5 g fibre~455 kcal

150 g cooked wholemeal spaghetti
100 g tuna in spring water, drained
80 g cooked peas
160 g broccoli and cherry tomatoes

Toss together; season with herbs or lemon.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Bean, sweetcorn & egg toastie

~16.0 g fibre~545 kcal

2 slices wholemeal bread (about 80 g)
80 g baked beans
80 g sweetcorn
2 eggs
160 g broccoli and cherry tomatoes

Serve toastie with eggs and vegetables; no cheese or butter counted.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Dinner

8 options

Complete meal ideas with protein and vegetables, not just a fibre-rich base.

Chicken, potato, carrots & green beans

~10.3 g fibre~425 kcal

120 g cooked chicken breast
180 g skin-on baked potato
80 g carrots
80 g green beans

Roast or steam vegetables; no cooking oil counted.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Chicken pesto pasta & vegetables

~10.0 g fibre~565 kcal

150 g cooked wholemeal spaghetti
120 g cooked chicken breast
1 tablespoon pesto
160 g broccoli and cherry tomatoes

Toss pasta with pesto and chicken; add vegetables.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Tuna, pea & vegetable spaghetti

~14.5 g fibre~455 kcal

150 g cooked wholemeal spaghetti
100 g tuna in spring water, drained
80 g cooked peas
160 g broccoli and cherry tomatoes

Toss spaghetti with tuna, peas and vegetables.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Chickpea tomato curry & wholemeal bread

~17.9 g fibre~560 kcal

160 g cooked chickpeas
100 g tomato sauce
160 g broccoli and cherry tomatoes
2 slices wholemeal bread (about 80 g)

Simmer chickpeas with tomato sauce and vegetables; serve with bread. Spices add negligible energy.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Bean & broccoli jacket potato

~15.0 g fibre~370 kcal

180 g skin-on baked potato
160 g baked beans
160 g broccoli and cherry tomatoes

Serve beans on potato and broccoli/tomatoes on the side.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Chicken, pea & vegetable pasta

~14.5 g fibre~545 kcal

150 g cooked wholemeal spaghetti
120 g cooked chicken breast
80 g cooked peas
160 g broccoli and cherry tomatoes

Combine with herbs and lemon; no oil or sauce counted.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Bean & vegetable wholemeal pasta

~16.0 g fibre~425 kcal

150 g cooked wholemeal spaghetti
160 g baked beans
160 g broccoli and cherry tomatoes

Warm beans with vegetables and serve over pasta.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.

Egg, pea & vegetable jacket potato

~13.5 g fibre~445 kcal

180 g skin-on baked potato
2 eggs
80 g cooked peas
160 g broccoli and cherry tomatoes

Top potato with eggs and peas; add vegetables.

Fibre and kcal are estimates for every listed ingredient; no unlisted toppings are included.