30g fibre meal plan for Mon 19 Oct: 32.4g from UK supermarket food

Monday 19 October 2026.

32.4g fibre

across this day's four meals

108% of the NHS 30g a day

Breakfast, lunch, dinner and a snack

Meals and fibre
Meal	Fibre	% of 30g	Foods
Breakfast	5.7g	19%	Jordans Country Crisp 45g bowl Find at Tesco 2.7g Raspberries 80g Find at Tesco 3.0g
Lunch	10.7g	36%	Beans on toast ½ tin Beanz + 1 slice wholemeal Find at Tesco 10.7g
Dinner	13.2g	44%	New potatoes 180g with skin Find at Tesco 3.2g Black beans 80g drained Find at Tesco 6.1g Mushy peas 100g (⅓ × 300g can) Find at Tesco 3.9g
Snack	2.8g	9%	Mixed nuts 40g handful Find at Morrisons 2.8g

Total: 32.4g fibre, 108% of the NHS 30g.

Fibre figures from CoFID and the Batchelors Original Mushy Peas, Heinz Beanz + Hovis Wholemeal, Jordans, Morrisons Mixed Nuts and Napolina Black Beans 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

Monday 19 Oct 32.4g
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.