High Fibre Diet Plan 7-Day Menu
By Dietitian Juliette Kellow BSc RD
Fibre's the unsung hero when it comes to weight loss.
A high fibre diet will help to reduce the risk of health problems ranging from constipation and piles to heart disease and cancer.
Better still it's really good for filling you up. This is crucial for both losing weight now and for helping to keep your weight steady in the future.
If you want to know more about the benefits of a high fibre diet see my in-depth review.
How to Use this Plan
Most days of the plan average 1200-1300 calories, with one day over 1400, to give you an idea of what high fibre looks like at different calorie levels. The chart at the end of each day shows you the grams of fibre, and cals, for each meal.
The best way to follow the plan is to personalise it for yourself:
- Choose the meals you like the look of
- Adapt meals that don't quite suit your tastes
- Adjust portion sizes to fit your own calorie goals
Try putting together high fibre meal combinations that include your favourite (healthy!) foods
You'll find options for getting more fibre into your diet in our high fibre food and dietary sources of fibre articles. You can also use the tools in wlr to knock the plan into exactly the right shape for yourself, it's free to try.
Daily Menu Plans
~ Day 1 ~
Breakfast: Branflakes & fruit - 307 cals
30g bran flakes, 3 dried apricots, and a medium banana served with 150ml skimmed milk.
Lunch: Chicken & tomato sandwich with an orange - 472 cals
2 slices of wholemeal bread filled with 1 chopped chicken breast, 2 tsp reduced calorie mayo and a tomato. Followed by an orange.
Dinner: Salmon & spinach with a baked potato - 397 cals
Bake a salmon fillet and serve on a bed of baby spinach (50g) alongside a medium baked potato (200g).
Snacks: Strawberries. Banana & yoghurt snacks - 145 cals
A medium banana with 3 tbsp fat free yoghurt.
Total fibre for Day 1 - 25.4g
~ Day 2 ~
Breakfast: Boiled eggs on toast with a glass of orange juice - 372 cals
2 boiled eggs with 2 slices of wholemeal toast, served with 200ml or fresh orange juice.
Lunch: Avocado & prawn salad - 323 cals
Make up a salad with ½ avocado, 80g lettuce, 30g cucumber and 30g red onion. Mix 150g cooked prawns with 1 tbsp seafood sauce and add to the salad. Sprinkle over 1 tsp lime juice.
Dinner: Pasta Primavera - 451 cals
Cook 60g wholemeal pasta until al dente. Saute 2 chopped spring onions in 1 tsp olive oil along with 100g chopped asparagus. Add 100g fromage frais and 75g soft cheese to the pan. Drain the pasta and stir into the sauce. Serve with 1 tbsp Parmesan.
Snacks: Handful of raisins. An apple - 175 cals
Total fibre for Day 2 - 19.2g
~ Day 3 ~
Breakfast: Hi Fibre bran cereal and a banana - 321 cals
30g bran cereal with 200ml semi skimmed milk, served with a banana.
Lunch: Lentil soup and a roll - 264 cals
600g carton of fresh lentil soup and a wholemeal roll.
Dinner: Paprika chicken - 461 cals
Grill a 100g chicken breast and transfer to a small casserole dish. Add 1 tsp oil to a frying pan and saute ½ sliced onion and ½ sliced pepper. Add in 1 tsp flour, ¼ tsp cayenne pepper and 1 tsp paprika, then add 100g chopped tomatoes with 200ml chicken stock (made with ½ stock cube). Mix together thoroughly. Pour the sauce over the chicken and bake for 20 mins at 170c (325F, Gas 3).
Snacks: Crudites & cream cheese. Mixed salad - 93 cals
100g mixed crudites with 20g cream cheese. A mixed leaf salad with 4 cherry tomatoes, a grated carrot and 1 tbsp fat free dressing.
Total fibre for Day 3 - 30.7g
~ Day 4 ~
Breakfast: Porridge with prunes - 295 cals
40g porridge with 200ml semi skimmed milk and 4 prunes
Lunch: Jacket potato with cheese & beans and a salad - 637 cals
1 large baked potato served with ½ can baked beans and 30g cheese. Served with a mixed leaf salad and a bowl of strawberries for dessert.
Dinner: Lemon sole with steamed vegetables and a fresh fruit salad - 339 cals
A grilled lemon sole fillet with steamed vegetables (80g broccoli, 1 carrot, 40g mange tout), served with 100g boiled new potatoes. Home made fruit salad (140g) for dessert, served with a 60g pot of fromage frais.
Snacks: Raspberries. Blueberries - 33 cals
40g blueberries. 40g raspberries.
Total fibre for Day 4 - 34.2g
~ Day 5 ~
Breakfast: Orange & grapefruit. Scrambled egg on toast - 297 cals
½ Orange & ½ grapefruit cut into segments. 1 egg scrambled with 1 tbsp semi skimmed milk on 1 slice of wholemeal toast and a thin spread of butter.
Lunch: Waldorf salad - 408 cals
Whisk together 1 tbsp mayo & 1 tsp lemon juice, add salt & pepper. Chop ½ apple. a stick of celery, and mix into the dressing along with 40g sliced grapes and 10 walnut halves. Serve on a bed of lettuce.
Dinner: Chicken, potatoes, broccoli, & peach slices with yoghurt - 488 cals
Serve a 100g chicken breast with 100g boiled new potatoes and 80g steamed broccoli. Have 100g peach slices with a pot of yoghurt (125g), sprinkled with 20g chopped almonds for dessert.
Snacks: Apple. Crisps - 204 cals
An apple. A small pack of crisps (25g)
Total fibre for Day 5 - 20.4g
~ Day 6 ~
Breakfast: Homemade muesli with grated apple - 421 cals
Homemade muesli with 15g flaked almonds, 3 dried apricots, 1 tbsp sunflower seeds and ½ grated apple. Served with 200ml semi skimmed milk.
Lunch: Avocado & walnut sandwich - 376 cals
A sandwich made with 2 slices granary bread, ½ avocado, 3 chopped walnut halves and 1 tsp fat free dressing.
Dinner: Tarragon chicken & rice - 370 cals
Make a pocket in the chicken breast with a sharp knife and stuff with the lemon slices and peppercorns. Heat ½ tsp oil in a frying pan and fry the chicken for 5 minutes on either side until cooked. Remove from the pan and cover with foil. Add 1 tsp lemon juice to the pan along with 1 tsp honey, 50g creme fraiche & 1 tbsp chopped tarragon and bring to the boil. Return the chicken to the pan and cook for 5 minutes more or until cooked through.
Snacks: Yoghurt, a handful of sultanas - 208 cals
Yoghurt, an apple & a handful of sultanas.
Total fibre for Day 6 - 19g
~ Day 7 ~
Breakfast: High fibre bran with mango - 209 cals
30g high bran cereal served with 200ml semi skimmed milk and 20g cubed mango.
Lunch: Roast beef, roast potatoes, sprouts & carrots - 623 cals
200g roast beef served with 50g each steamed sprouts and carrots and 200g roast potatoes (frozen, cooked as packet instructions). Pour over 75g made up gravy.
Dinner: Vegetable chilli - 424 cals
Heat 1 tsp oil in a pan and fry ½ chopped onion & ½ clove crushed garlic until soft, along with ½ tsp chilli powder & ½ tsp cumin seeds. Add in ½ sliced red pepper, ½ sliced carrot & 40g drained lentils. Cook for 5 minutes. Add 200g chopped tomatoes, 1 tsp tomato puree, 75ml stock, 25g frozen peas & 100g kidney beans, Simmer for 10 minutes or so, then add 40g sliced mushrooms and ¼ courgette. Season to taste and cook for 5-10 minutes more.
Snacks: Crispbread & tomatoes, pineapple chunks - 229 cals
3 crispbreads &2 tomatoes. 200g Pineapple chunks
Total fibre for Day 7 - 42.3g
It’s the practicalities that can often sabotage a diet. That’s why we’ve made this plan simple to shop for and prepare. If you use the plan in WLR you can produce a shopping list, swap meals around or substitute any that you don’t like. You can try it free.
You can track your fibre and calorie intake with the food diary and tools in Weight Loss Resources - try it free for 24 hours.