30g fibre meal plan for Mon 26 Oct: 30.1g from UK supermarket food

Monday 26 October 2026.

30.1g fibre

across this day's four meals

100% of the NHS 30g a day

Breakfast, lunch, dinner and a snack

Meals and fibre
Meal	Fibre	% of 30g	Foods
Breakfast	7.8g	26%	Bran Flakes 30g bowl Find at Tesco 5.1g 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	1.2g	4%	Satsuma 80g Find at Tesco 1.2g

Total: 30.1g fibre, 100% of the NHS 30g.

Fibre figures from CoFID and the Heinz, Kellogg's Bran Flakes and Profusion Organic Chickpea Penne 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

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