Irish Visitors Click HereHigh Fibre Meal Planner for Adults - Day 4
These high-fibre menus are a guide for incorporating high fibre meals into every day life. To encourage regularity, try to eat three medium-sized meals and two snacks at roughly the same times every day; never miss a meal completely.
Make sure to chew thoroughly and at slowly and thoughtfully - good digestion depends on it.
To drink:
- Tea in moderation only
- Coffee
- Herbal teas
- 6-8 cups of water per day
- fresh fruit juices
- vegetable or tomato juice
- Alcohol according to current guidelines of 2 units a day for women and 3 a day for men.
Breakfast
40g Porridge with semi skimmed milk and 4 prunes.
6.6g fibre
Mid morning snack
Small bowl mixed raspberries and blueberries
2.5g fibre
Lunch
1 medium-sized jacket potato with 1 small can baked beans, 2tbs grated reduced-fat Cheddar cheese and salad.
13.7g fibre
Snack
Bowl of strawberries
1.1g fibre
Dinner
Wholemeal Cannelloni stuffed with spinach and almonds
OR
Lemon Sole with steamed florets of broccoli, carrots and mange touts.
Fresh fruit salad
OR
Lemon Sole with steamed florets of broccoli, carrots and mange touts.
Fresh fruit salad
11.4g fibre
6.6g fibre
5.7g fibre
6.6g fibre
5.7g fibre
TOTAL FIBRE
41g fibre or
36.2g fibre
36.2g fibre
