30g fibre meal plan for Sun 18 Oct: 30.7g from UK supermarket food

Sunday 18 October 2026.

30.7g fibre

across this day's four meals

102% of the NHS 30g a day

Breakfast, lunch, dinner and a snack

Meals and fibre
Meal	Fibre	% of 30g	Foods
Breakfast	5.1g	17%	Quaker Oat So Simple 1 dry sachet (27g), made up as pack Find at Tesco 2.4g Blackberries 80g Find at Tesco 2.7g
Lunch	6.3g	21%	Jacket potato 1 medium with skin (180g) Find at Tesco 4.7g Heinz Lentil Soup ½ can (200g) Find at Tesco 1.6g
Dinner	14.8g	49%	Chickpea pasta 75g dry Find at Tesco 6.4g Lentils 80g cooked Find at Tesco 5.9g Sweetcorn 80g tinned, drained Find at Tesco 2.5g
Snack	4.5g	15%	Roasted chickpeas 30g Find at Tesco 4.5g

Total: 30.7g fibre, 102% of the NHS 30g.

Fibre figures from CoFID and the BRAVE Roasted Chickpeas Sea Salt, Heinz, Profusion Organic Chickpea Penne and Quaker pack labels, checked on each food's page. Recipes change, so check the pack.

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How to build a 30g day yourself: 30g fibre meal plan UK · High fibre foods UK

All past plans

October 2026

Sunday 18 Oct 30.7g
Saturday 17 Oct 32.0g

Not medical advice. Raise fibre slowly and keep fluids up. Gutmaxx is not affiliated with the NHS.