High Fibre Diet Plan 7-Day Menu

High Fibre Diet Plan 7-Day Menu

By Rebecca Walton, wlr team

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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 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

High Fibre Breakfast Recipe - Avo Smash and Egg on Toast

330 cals - 5.6g fibre

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

High Fibre Lunch Recipe - Pimped Beans on Toast

373 cals - 13.3g fibre

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

High Fibre Dinner Recipe - Teriyaki Chicken Noodles

529 cals - 8.3g fibre

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

High Fibre Snack - Chocolate Fudge Alpen Light Bar

67 cals - 4g fibre

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

High Fibre Breakfast Recipe - Chocolatey Pancakes with Raspberries

318 cals - 10.5g fibre

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

High Fibre Lunch Recipe - Eastern Mezze Sharing Plate

432 cals - 11.7g fibre

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

High Fibre Dinner Recipe - Cottage Pie and Steamed Vegetables

386 cals - 9.2g fibre

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

High Fibre Snack - No Bake Chocolate and Peanut Cookies

97 cals - 4.7g fibre

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

High Fibre Breakfast Recipe - Multigrain Cereal with Fruit

241 cals - 6.4g fibre

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

High Fibre Lunch Recipe - Classic Jacket Potato with Cheese and Beans

492 cals - 12.5g fibre

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

High Fibre Dinner Recipe - Speedy Spaghetti Pesto

531 cals - 9g fibre

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

High Fibre Snack - Fresh Raspberries

20 cals - 3.6g fibre

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

High Fibre Breakfast Recipe - Nut Butter and Banana Toastie

402 cals - 9.5g fibre

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

High Fibre Lunch Recipe - Spring Pea Soup

307 cals - 9.8g fibre

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

High Fibre Dinner Recipe - Cheesy Chilli Bean Quesadilla

490 cals - 9.5g fibre

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

High Fibre Snack - Salted Caramel Alpen Light Bar

65 cals - 4.4g fibre

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

High Fibre Breakfast Recipe - Raspberry and Oat Yoghurt Bowl

229 cals - 6.6g fibre

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

High Fibre Lunch Recipe - Kale, Avocado and Roasted Chickpea Salad

466 cals - 8.7g fibre

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

High Fibre Dinner Recipe - Lentil Ragu with Spaghetti

527 cals - 13.7g fibre

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

High Fibre Snack - Fruity Raspberry Jelly Pot

24 cals - 1.1g fibre

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

High Fibre Breakfast Recipe - Kale, feta and Egg Breakfast Muffins

319 cals - 5.6g fibre

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

High Fibre Lunch Recipe - Salmon and Cream Cheese Crispbreads

417 cals - 7.7g fibre

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

High Fibre Dinner Recipe - Black Bean Burger with Sweet Potato Fries

493 cals - 17.9g fibre

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

High Fibre Snack - Juicy Green Apple

71 cals - 2.9g fibre

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

High Fibre Breakfast Recipe - Banana and Golden Sultana Porridge

351 cals - 7.7g fibre

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

High Fibre Lunch Recipe - Corn and White Bean Chowder

356 cals - 10.8g fibre

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

High Fibre Dinner Recipe - Broccoli and Mushroom Pasta Bake

379 cals - 11.5g fibre

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

High Fibre Snack - Baba Ganoush and Crispbreads

147 cals - 2.5g fibre

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

Metabolism Boosting Smoothie

214 cals | 12.4g fibre

A quick and refreshing way to start the day...

View Recipe

Waffles with Raspberries - High Fibre Breakfast

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 - High Fibre Breakfast

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 - High Fibre Breakfast

Smoothie Bowl with Frozen Berries

282 cals | 9.4g fibre

More like yoghurt than a standard smoothie...

View recipe

Wheat Biscuit Breakfast Cereal - High Fibre Breakfast

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 - High Fibre Lunch

Speedy Mexican Beef Tacos

445 cals | 7.5g fibre

These tasty beef tacos take only 20 minutes...

View Recipe

Houmous with Toasted Pitta and Crudités - High Fibre Lunch

Houmous with Toasted Pitta and Crudites

349 cals | 10.9g fibre

A filling combination bursting with Mediterranean flavour...

View Recipe

BLT Sandwich - High Fibre Lunch

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 - High Fibre Lunch

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 - High Fibre Lunch

Tomato and Bacon Pasta

439 cals | 10.2g fibre

A 15 minute lunch with over a third of the daily fibre recommendation...

View recipe

 

High Fibre Dinners:

Smokey Chorizo and Butterbean Stew - High Fibre Dinner

Smokey Chorizo and Butterbean Stew

427 cals | 8.4g fibre

This smokey stew is full of character and Spanish flavour...

View recipe

Chilli con Carne and Rice - High Fibre Dinner

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...

View recipe

Cauliflower Steaks with Sweet Potato Mash - High Fibre Dinner

Cauliflower Steaks with Sweet Potato Mash

487 cals | 16g fibre

Why not try something a little different with these cauli steaks...

View recipe

Ricotta and Aubergine Spaghetti - High Fibre Dinner

Mediterranean Ricotta and Aubergine Spaghetti

454 cals | 12g fibre

A perfect weeknight meal, full of traditional Italian flavours...

View recipe

Stuffed Roasted Sweet Potatoes - High Fibre Dinner

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...

View recipe

High Fibre Snacks and Treats:

Quick Raspberry Cheesecake Pots - High Fibre Treat

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 - High Fibre Snack

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 - High Fibre Snack

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

View recipe

Crispbreads with Tzatziki - High Fibre Snack

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 Treat - High Fibre Snack

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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