30g fibre meal plan (UK)

A ordinary UK day that lands near 30g. Portions are estimates — brands differ. Add them in the tracker if you want a running total.

Breakfast

Two Weetabix (~3.8g) with 80g raspberries (~4.9g). About 8.7g.

Lunch

Jacket potato with skin (~5g) plus half a tin of baked beans (~7.4g). About 12.4g.

Snack

An apple with the skin (~2.4g).

Dinner

Wholewheat pasta (~5.5g) with 80g lentils in the sauce (~6.2g). About 11.7g.

Day total: roughly 35g — a little over 30g so you have room to swap. If you currently eat ~16g, do not copy this day tomorrow. Add one high-fibre swap a week and keep fluids up.