Small-portion meal plan UK: 30g fibre on a small appetite
Two days of small plates that still reach the NHS 30g of fibre. Every food links to its page and every gram comes from there. Protein shows next to each food once it's sourced; the target is the one your prescriber, GP or dietitian gave you.
Day 1: 32.5g fibre
| Meal | Foods | Fibre |
|---|---|---|
| Breakfast | 40g porridge oats (3.6g) + 1 tbsp (15g) chia seeds (4.8g) | 8.4g |
| Lunch | 80g cooked lentils (5.9g) + 80g cooked broccoli (2.2g) | 8.1g |
| Dinner | 80g black beans, drained (6.1g) + 80g peas (4.4g) | 10.5g |
| Snack | 20g almonds (2.5g) + 80g raspberries (3.0g) | 5.5g |
| Total | 32.5g |
32.5g fibre · 31.3g protein (checked foods only)
Instant oats at Myprotein · Milled chia at Myprotein
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Day 2: 30.1g fibre
| Meal | Foods | Fibre |
|---|---|---|
| Breakfast | 2 Shredded Wheat (6.3g) + 80g raspberries (3.0g) | 9.3g |
| Lunch | 2 medium slices wholemeal bread (5.4g) + 30g peanut butter (2.0g) | 7.4g |
| Dinner | 150g cooked wholewheat pasta (6.3g) + 80g cooked broccoli (2.2g) | 8.5g |
| Snack | 2 Nairn's oatcakes (2.2g) + 80g blackberries (2.7g) | 4.9g |
| Total | 30.1g |
30.1g fibre · 34.4g protein (checked foods only)
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Raising fibre from a low base? The NHS says to “gradually increase the fibre in your diet” and “drink plenty of water and other fluids”. Build up over a week or two rather than jumping to 30g on day one.
Want a new 30g day every day? See today's 30g fibre meal plan.
Fibre figures from each linked food page, checked there. Brands differ; pack labels win.
More for small appetites
If something feels wrong, ask a professional. The NHS lists constipation, feeling or being sick, and stomach pain among the common side effects of tirzepatide (Mounjaro), and constipation among those of semaglutide (Wegovy). It says to speak to a pharmacist or doctor if you have “any side effects that bother you or do not go away”. It lists an inflamed pancreas, which “can cause severe pain in your stomach or back, which does not go away”, as a possible serious side effect of both, and says to call NHS 111 if you think you might be having serious side effects.
Not medical advice. Gutmaxx is a free food tracker, not a health service, and is not affiliated with the NHS. We don’t give advice on doses or on whether a medicine is right for you. Speak to your prescriber, GP or pharmacist about your medicine, your diet and any side effects. This page is general information, not medical advice. Mounjaro is a trademark of Eli Lilly and Wegovy of Novo Nordisk; neither company is connected with or endorses Gutmaxx.
Last reviewed . General information, not medical advice. Speak to your prescriber, GP or pharmacist.
Sources
- NHS – Tirzepatide (Mounjaro)
- NHS – Semaglutide (Wegovy, Ozempic, Rybelsus)
- NHS – Constipation
- NHS – How to get more fibre into your diet
- NICE – Tirzepatide for managing overweight and obesity (TA1026): diet, physical activity and behavioural approaches
Food figures come from each linked Gutmaxx food page, which shows its own source and check date. NHS and NICE pages accessed 22 Oct 2026.