High Fibre Diet Plan 7-Day Menu
By Rebecca Walton, wlr team
ShareFibre'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 our in-depth review.
How to Use this Plan
The plan gives 1200-1300 calories per day, and shows you the calories and fibre for each meal, with daily totals. Each day includes a snack, and there are some extra mix and match breakfast, lunches, dinners and snacks at the bottom - so you've got plenty of variety high fibre meals to choose from.
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.
You can get a PDF of the full 7 day plan including recipes and instructions with our newsletter - simply enter your email address (never shared).
Daily Menu Plans
~ Day 1 ~
1299 calories | 31.2g fibre
Breakfast - Avo Smash and Egg on Toast
Crunchy toasted seeded bread with avo smash and a golden yolk boiled egg. Simply use a fork to mash the avocado with the lemon juice, salt and pepper.
- 1 slice wholemeal seeded bread (45g)
- 1 med egg (boiled)
- ½ med avocado (73g)
- ½ tsp lemon juice
- Salt and black pepper
Lunch - Quick and Easy Pimped Beans on Toast
A quick and easy classic lunch with a bit extra... You can add all sorts to beans - try a bit of chilli powder or flakes if you like a bit of spice, or even a pinch each of paprika and cumin.
- 2 slices wholemeal seeded bread (90g)
- Sm can reduced sugar and salt baked beans (200g)
- ½ tsp oregano
- 2 pinches black pepper
Dinner - Tasty Teriyaki Chicken Noodles
A filling and tasty 15 minute meal... easy and quick to make, without much clean up, this is a perfect midweek meal.
View Recipe - Tasty high Fibre Teriyaki Chicken Noodles.
Snack - Chocolate Fudge Alpen Light Bar
These little bars are low calorie and high fibre - just what you need for a grab and go snack when following a low calorie diet.
~ Day 2 ~
1283 calories | 33.9g fibre
Breakfast - Chocolatey Pancakes with Fresh Raspberries
A real treat and less than 350 calories! These deliciously chocolatey breakfast pancakes pair perfectly with tart raspberries... We're sure the rest of the family will love them too!
View recipe - Indulgent Chocolatey Pancakes with Fresh Raspberries
Lunch - Eastern Mezze Sharing Plate
Great to share with a friend (or save for lunch another day), this Eastern inspired lunch is full of flavour... and fibre!
Serves 2:
- 5 ready made falafel balls (125g)
- 4 tbsp reduced fat houmous
- 4 tbsp baba ganoush dip
- 4 med tomatoes, sliced
- 50g lettuce, shredded
- 20g fresh coriander
- 2 tsp olive oil (to drizzle over salad)
Dinner - Comforting Cottage Pie and Steamed Veg
Packed full of goodness, this quick to prepare comforting dinner has 6 of your 5-a-day! You can even multiply the recipe up and freeze ready portioned for an easy evening meal when you're short of time.
View recipe - Comforting Cottage Pie and Steamed Veg
Snack - No Bake Choc and Peanut Oat Cookies
Easy to make, high fibre, and a chocolate hit to satisfy your sweet tooth... These chocolatey, oaty, nutty cookies can be kept in the fridge for up to a week - no oven or baking required!
View recipe - No Bake Chocolate and Peanut Butter Cookies
~ Day 3 ~
1284 calories | 31.5g fibre
Breakfast - Multigrain Hoops Cereal with Fresh Fruit
You can't get much quicker and more simply a breakfast than a bowl of cereal topped with some juicy fresh fruit. Substitute for unsweetened non-dairy milk if that's your preference.
- 40g multigrain hoops breakfast cereal
- 125ml semi-skimmed milk
- 80g raspberries
- 15g blueberries
Lunch - Classic Jacket Potato with Cheese and Beans
A classic easy go-to meal, a fluffy jacket spud with baked beans and cheese... a staple simple meal you wouldn't think had so much fibre! Either bake the potato yourself for about 45-60 mins in a 200C oven (pricked or crossed and sprinkled with a little salt), or use a pre-cooked microwave option from the supermarjet freezer section.
- 1 med potato (200g)
- 30g grated cheddar cheese
- Sm can reduced sugar and salt baked beans (200g)
- Salt, and a pinch of black pepper (for the beans)
Dinner - Speedy Spaghetti Pesto
Super quick to make and full of Italian flavour, you can't beat a good spaghetti pesto. Boil the kettle, cook the pasta as per the pack instructions, drain, and stir in the pesto... sprinkle with parmesan to serve. In less than 15 minutes you have a tasty, hearty, high fibre meal on the table.
- 100g wholewheat spaghetti
- ¼ jar green pesto (48g)
- 1 tbsp grated parmesan
Snack - Handful of Fresh Raspberries
One of the highest fibre fruits, raspberries are sweet but tart, a delicious low calorie snack. Grab an 80g handful and enjoy a juicy treat.
~ Day 4 ~
1264 calories | 33.2g fibre
Breakfast - Creamy Nut Butter and Banana Toastie
Filling, creamy and crunchy... This satisfying breakfast only needs a toaster and takes only a few minutes. Great hot or cold, it can even be wrapped up to take on-the-go if needed.
- 2 slices seeded wholemeal bread (90g)
- 1 tbsp almond butter (15g) can be substituted with peanut butter
- 1 sm banana, sliced (100g)
Lunch - Super-Quick Spring Pea Soup
Fresh and delicious homemade soup in just 30 minutes? Check. High fibre lunch made from wholesome ingredients? Check. Vibrant low calorie lunch thats packs in half of your 5-a-day? Check... what's not to love, give it a go!
View recipe - Super-Quick Spring Pea Soup
Dinner - Cheesy Chilli Bean Quesadilla
A taste of Mexico served with salad, sour cream and salsa - another easy to make meal that's on the table in less than 30 minutes... Who said cooking fresh and healthy wasn't quick and easy?!
View recipe - Cheesy Chilli Bean Quesadilla
Snack - Salted Caramel Alpen Light Bar
Another grab and go sweet treat for when you just don't have time, but need something that'll satisfy while still being high fibre.
~ Day 5 ~
1246 calories | 30.1g fibre
Breakfast - Light Start Oat and Fruit Yoghurt Bowl
Quick to put together - this combo is a light but filling start to the day. Packed full of fibre (especially considering how low calorie it is), it's a great breakfast to fall back on when you find yourself needing something simple, fast, refreshing, and delicious.
- 30g dry poridge/rolled oats
- 125g low fat greek yoghurt
- A handful (80g) fresh or frozen raspberries
Lunch - Jewelled Kale and Avocado Salad
A superfood salad full of goodness, this colourful plate is sure to fill you up. Perfect for a summer's day lunch, or to make ahead for a lunchbox, it packs a pretty punch in flavour and fibre.
View Recipe - Jewelled Kale and Avocado Salad
Dinner - Italian Lentil Ragu with Spaghetti
One of the most popular pasta sauce, Italian ragu comes in many forms... we've used this version here as it has almost half of your daily fibre recommendation in just one meal! It's also high protein and hob-to-table in around 30 minutes.
View Recipe - Italian Lentil Ragu with Spaghetti
Snack - Fruity Raspberry Jelly Pot
If you're looking for a really, really low calorie sweet treat which still has a good snack sized amount of gut healthy fibre, then jelly with fresh fruit is probably the absolute best at fitting the brief. So simple to make... follow the pack instructions taking just a few minutes, throw in your fruit, then chuck em in the fridge for an hour or so to set - a refreshing, mouthwatering treat for just 24 cals!
Serves: 4
- 1 pack (26g) sugar free jelly crystals any flavour you like, although we used strawberry...
- 1 pint water
- 20 raspberries (100g)
~ Day 6 ~
1300 calories | 34.1g fibre
Breakfast - Kale, Feta and Egg Breakfast Muffins
Creamy, cheesy and easier than an omelette, this eggcellent (yes, I went there) breakfast can be made ahead for those morning when you need to be able to open the fridge and make a run for it. Having said that, they're also delicious straight from the oven. Use a non-stick muffin tray for a no-fuss easy clean fresh and homemeade breakfast option.
View Recipe - Kale, Feta and Egg Breakfast Muffins
Lunch - No Cook Salmon and Cream Cheese Crispbreads
We've mentioned quick, easy, simple, and grab-and-go many times through this plan... but that's because most of us are so busy we need something that's going to fit with our lives. Little combos like this mean being busy doesn't mean you can't have a healthy, high fibre lunch.
- 5 dark rye crispbreads
- 2 slices (62g) smoked salmon
- 2½ tbsp low fat soft cheese (75g)
Dinner - Best Black Bean Burger with Sweet Potato Fries
Having tried a few different recipes for a good black bean burger, we've come up with the simplest and tastiest (we think the best) version... With juicy caramelised onions, creamy avocado, and fresh tomato. Served with sweet potato fries, this delish dinner is full of fibre goodness!
View Recipe - Best Black Bean Burger with Sweet Potato Fries
Snack - Juicy Green Apple
Nothing can be easier than grabbing a plump, juicy, crisp, green apple from a fruit bowl...
~ Day 7 ~
1183 calories | 34.7g fibre
Breakfast - Banana and Golden Sultana Porridge
The oaty goodness of porridge for a healthy and fibre full breakfast can't be ignored. Really versatile, make with milk (substitute with non-dairy if you'd like), throw in a sliced banana and some sultanas, and sprinkle with some seeds for a bit of crunch.
- 30g dry porridge oats
- 125ml semi skimmed milk (substitute with non-dairy if you prefer)
- 1 sm banana, sliced (100g)
- 1 tbsp golden sultanas (10g)
- 2 tsp toasted mixed seeds
Lunch - Creamy Corn and White Bean Chowder
Another easy homemade soup which can be made ahead of time and wil stored for up to 5 days. Dunk in a hunk of seeded wholemeal bread for a comforting quiet at home lunch, or pack in a thermos for a fresh homemade break when away from home.
View Recipe - Creamy Corn and White Bean Chowder
Dinner - Homely Broccoli and Mushroom Pasta Bake
Really easy to scale up or down, depending on how many you're cooking for, this cheesy pasta dish gives you everything you need for a healthy, high fibre dinner...
View Recipe - Homely Broccoli and Mushroom Pasta Bake
Snack - Baba Ganoush Dip and Crispbreads
When you're eating high fibre, rye crispbreads are a cupboard staple for snacks and lunches. Here we've coupled them with Baba Ganoush - a deep and rich aubergine dip that's available pre-packed from supermarkets. Houmous also makes a good, high fibre accompaniment (although slightly higher calorie).
- 2 dark rye crispbreads
- ¼ pack (50g) baba ganoush dip
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 the wlr tools for free.
You can get a PDF of the full 7 day plan including recipes and instructions with our newsletter - simply enter your email address (never shared).
Mix and Match High Fibre Meals
We've included some extra breakfasts, lunches, dinners, and snacks - so you can mix and match other high fibre meals depending on what you fancy. Remember, you're aiming for 30g fibre in your diet each day....
High Fibre Breakfasts:
Metabolism Boosting Smoothie
214 cals | 12.4g fibre
A quick and refreshing way to start the day...
Breakfast Waffles with Raspberries
264 cals | 5.2g fibre
Breakfast doesn't always have to be toast...
2 Toaster Waffles (60g) | 80g raspberries | 2 tsp honey
Peanut Butter on Toast
401 cals | 7.7g fibre
Something a bit more filling, but still quick and easy...
2 slices seeded brown toast (90g) | 2 tbsp crunchy peanut butter
Smoothie Bowl with Frozen Berries
282 cals | 9.4g fibre
More like yoghurt than a standard smoothie...
Wheat Biscuits with Sliced Banana
281 cals | 6.3g fibre
Simple, easy, classic...
2 wheat biscuits (38g) | 125ml semi-skimmed milk (or non-dairy alternative) | 1 sm sliced banana
High Fibre Lunches:
Speedy Mexican Beef Tacos
445 cals | 7.5g fibre
These tasty beef tacos take only 20 minutes...
Houmous with Toasted Pitta and Crudites
349 cals | 10.9g fibre
A filling combination bursting with Mediterranean flavour...
Classic BLT Sandwich
344 cals | 7.7g fibre
A classic, mouth-watering lunch sandwich...
2 slices seeded brown bread (90g) | 4 lean only smoked bacon medallions, grilled | 1 med tomato, sliced | 25g green lettuce leaves
Houmous and Tomato Toasts
413 cals | 7.7g fibre
75g seeded brown baguette | 10 cherry tomatoes, halved | 1 sm shallot, sliced | 1 tsp olive oil | 2 tbsp red fat houmous | 10g rocket
Warm oil in a pan and saute shallot for 5 mins. Add tomatoes and cook for 3 mins. Toast baguette, spread with houmous, top with tomato mixture, and sprinkle with rocket.
Tomato and Bacon Pasta
439 cals | 10.2g fibre
A 15 minute lunch with over a third of the daily fibre recommendation...
High Fibre Dinners:
Smokey Chorizo and Butterbean Stew
427 cals | 8.4g fibre
This smokey stew is full of character and Spanish flavour...
Deliciously Healthy Chilli and Rice
443 cals | 10.5g fibre
Hearty, filling, and with a bit of heat - serve with ½ pouch wholegrain rice per person...
Cauliflower Steaks with Sweet Potato Mash
487 cals | 16g fibre
Why not try something a little different with these cauli steaks...
Mediterranean Ricotta and Aubergine Spaghetti
454 cals | 12g fibre
A perfect weeknight meal, full of traditional Italian flavours...
Stuffed Roasted Sweet Potatoes
527 cals | 14.4g fibre
A break from the traditional jacket spud - stuffed with kale and feta for a tasty high fibre meal...
High Fibre Snacks and Treats:
Quick Raspberry Cheesecake Pots
238 cals | 2.9g fibre
Serves 2: 100g low fat soft cheese | ¼ tsp vanilla extract | 2 double choc cookies (50g) | 100g raspberries | 2 tbsp semi-skimmed milk
Whip together the soft cheese, milk and vanilla, spoon into pot with crumbled cookies and raspberries.
Handful of Pistachios
139 cals | 2.6g fibre
25g pistachios
What could be simpler? Can also be used as a topping on breakfasts and treats if you have the calories spare...
Fruity Crispbreads
231 cals | 4.8g fibre
Serves 2: 100g low fat soft cheese | ¼ tsp vanilla extract | 2 double choc cookies (50g) | 100g raspberries | 2 tbsp semi-skimmed milk
Crispbreads with Tzatziki
91 cals | 3.1g fibre
2 rye crispbreads | 2 tbsp tzatziki
Super quick, super low calorie snack - oh, and high fibre of course!
Fruity Frozen Yoghurt
153 cals | 4.5g fibre
100g raspberries (fresh or frozen) | 150g low fat Greek yoghurt | 1 tsp icing sugar
Mix the sugar with the yoghurt, pop into pots layered with the raspberries and freeze for at least 1 hr
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