High Fibre Meal Plan

Research shows that many Australians are not getting enough dietary fibre*. Dietary fibre is found in wholegrain cereals, legumes, fruit, vegetables, nuts and seeds, and it plays an important role in keeping your digestive system healthy.

Eating a diet high in fibre also increases satiety making it easier to maintain a healthy weight. Use this meal plan as a guide to help meet your daily fibre requirements.

Notes About This Meal Plan

• This meal plan provides approximately 8,700kJ and 35g fibre daily and is based on the average energy and nutrient requirements for weight maintenance in 18 – 65 year old adults who undertake light to moderate levels of activity.  Your energy requirements vary depending on age, activity, health status, height and weight. 

• For personalised advice, seek the services of an Accredited Practising Dietitian.
  This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating** for adults (other than women over 51years and men over 70 years who require additional milk, cheese or yoghurt).

• This meal plan provides plenty of vegetables, whole fruit, whole grains, legumes, seeds, nuts and provides 2 serves of fatty fish and 9 eggs per week.

• This meal plan provides at least 2 serves of fruit and 2.5 serves of dairy per day.

• Note it is also important to drink plenty of water.

• This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.

• Those with a medical issue should seek advice from a medical practitioner before changing their diet.

For easy access jump to:

• Day one
• Day two
• Day three
• Day four
• Day five
• Day six
• Day seven

Day One

Breakfast

Wholegrain Cereal with Milk & Fruit:  ⅔ cup wholegrain flaky cereal with 1 cup milk + bunch grapes or 1 cup of berries. 

Lunch

Tofu Rice Bowl: 170g firm tofu, 2 cups salad vegetables (e.g. capsicum, carrot, snow peas, rocket), 1 cup cooked brown rice and 1 tbsp tahini dressing. 

Dinner

Quinoa Tabbouleh With Sesame Eggs & Lamb (1 serve)

Dessert/Supper

Fruit Salad & Yoghurt: 1 cup fruit salad, 200g natural yoghurt and 30g pistachio nuts. 

Snacks

2-3 wholegrain crispbreads with sliced hard cheese (20-30g)

Day Two

Breakfast

Muesli with Yoghurt and Fruit: ½ cup muesli, 200g tub yoghurt, 1 cup of fruit (e.g. berries or mixed fruit salad)

Lunch

Tuna & Avocado on Toast: 95g tinned tuna in springwater (drained), 2 cups salad vegetables (e.g. lettuce, cucumber, tomato), ½ avocado and 2 slices multigrain toast

Dinner

Roast Vegetable Rosti With Poached Eggs(1 serve)

Dessert/Supper

Berry Smoothie: 1 cup milk, 1 cup berries with ½ cup natural yoghurt, blended

Snacks

Handful of nuts and/or seed mix (30g) + baked kale chips

Day Three

Breakfast

Easy Boiled Eggs on Toast: 2 boiled eggs with 2 slices wholegrain toast and 1 glass of milk + 1 medium apple, peach or pear

Lunch

Chickpea & Barley Salad: 1 cup chickpeas, 1 cup salad leaves and 1 cup chopped vegetables (e.g. tomato, celery, onion, carrot), 1 cup cooked barley with 2 tbsp vinegar dressing. 

Dinner

Steak with Sweet Potato Mash & Vegetables: 1 medium steak (fat trimmed), 1 cup mashed sweet potato or a baked medium sweet potato, 1.5 cups steamed vegetables (e.g. carrot, pumpkin, broccoli). 

Dessert/Supper

Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese. 

Snacks

2-3 wholegrain crackers with ricotta cheese and cherry tomatoes

Day Four

Breakfast

Wholegrain Cereal with Milk & Fruit:  ⅔ cup wholegrain flaky cereal with 1 cup milk + 2 kiwifruits, nectarines or plums. 

Lunch

Beef Burger: 100g pan-fried lean beef patty on 1 flat bread roll, 1 sliced medium tomato, ½ sliced red onion, 2 lettuce leaves, 1 slice cheddar cheese and salt reduced tomato sauce to taste.

Dinner

Bourghal Wheat Salad with a Poached Egg (1 serve)

Dessert/Supper

Fruit salad with Honeyed Ricotta: 1 cup fruit salad with 2-3 tbsp ricotta cheese and a drizzle of honey

Snacks

A handful of nuts (30g) + 1 glass of calcium fortified plant milk (e.g. almond, soy, macadamia) + chai powder (optional)

Day Five

Breakfast

Porridge with Fruit: ½ cup rolled oats 1 cup lite milk with 1 tbsp linseed, cinnamon and honey to taste + 1 medium banana, apple or orange.  

Lunch

Black bean, avocado and rocket on sourdough: 2 Slices of wholemeal sourdough topped with ½ cup black beans, 1 small mashed avocado, rocket, cherry tomatoes, 40g crumbled feta cheese

Dinner

Grilled Chicken with Brown Rice & Vegetables: 80g grilled chicken, 1.5 cups chopped vegetables (e.g. carrot, celery, cucumber) mixed with 1 cup cooked brown rice and 2 tsp oil in cooking or as a dressing. 

Dessert/Supper

Mixed Berry Chia Pudding: Mix well together 3 tbsp chia seeds with 1 cup milk, refrigerate for minimum 4 hours, top with mixed berries and 1 tbsp linseeds. 

Snacks

Handful of nuts and/or seed mix (30g) + baked sweet potato wedges . 

Day Six

Breakfast

Green Smoothie: Blend together ⅓ cup wholegrain flaky cereal, 1 cup milk, 1 banana, 1 cup spinach and 1 small apple. 

 Lunch

Broccoli Falafels with Buckwheat, Egg and Herb Salad (1 serve)

Dinner

Baked Salmon with Quinoa & Vegetables: 100g salmon, baked & served with 1 cup cooked quinoa, 2 cups cooked vegetables (e.g. cauliflower, broccoli, carrots), 2 tsp oil in cooking or as a dressing with lemon juice. 

Dessert/Supper

Yoghurt & Almond Flake: 1 tub of yoghurt topped with 2 tbsp almond flakes

Snacks

2-3 wholegrain crispreads with sliced hard cheese (20-30g)

Day Seven

Breakfast

Zucchini and Egg Pizza (1 serve) + 1 glass of calcium fortified plant milk (e.g. almond, soy, macadamia)

Lunch

Chunky Beef and Vegetable Barley Soup: Made with 100g lean beef chunk, 2 cups of vegetables (e.g. celery, carrot, kale, onion, low GI potato), ½ cup barley, ½ cup cannellini bean, salt reduced beef broth and bay leaves. 

Dinner

Chicken Tomato Pasta: Mix together ½ grilled chicken breast, 1 cup steamed greens (e.g. asparagus, broccoli, sugar snap peas), ½ cup baby spinach, ½ cup red capsicum, 1 cup cooked pasta, salt reduced tomato pasta sauce and sprinkle grated cheese. 

Dessert/Supper

Apple, Watermelon and Mint Salad: Made with 1 sliced medium apple and 1 cup of watermelon, topped with handful of pistachio, 20g crumbled feta cheese and 1 tbsp shredded mint, dressed with 1 tbsp lime juice

Snacks

1 tub of Greek yoghurt + baked kale chips

Learn More About Eggs And Nutrition

Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today. 

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our high vitamin D or clean eating meal plans today! 

References:

* Fayet-Moore F, Cassettari T, Tuck K, McConnell A, Petocz P. Dietary Fibre Intake in Australia. Paper I: Associations with Demographic, Socio-Economic, and Anthropometric Factors. Nutrients. 2018;10(5):599. Published 2018 May 11.

**Australian Guide to Health Eating, NHMRC, Commonwealth of Australia, 2013 http://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating