Men's Fitness

This High-Fibre Meal Plan Is About As Healthy As It Gets

Men's Fitness logo Men's Fitness 23/01/2019 16:39:43 Nick Harris-Fry
a bunch of food on a table: This High-Fibre Meal Plan Is About As Healthy As It Gets © CoachThis High-Fibre Meal Plan Is About As Healthy As It Gets

This seven-day meal plan from the British Nutrition Foundation is high in fibre, low in added sugars and keeps the calories under control

Are you eating enough fibre? The stats suggest no, because only 9% of adults in the UK do. That's according to a recent paper in the Lancet, which also analysed the results from studies and clinical trials over the past 40 years to find that eating enough fibre is a really good idea.

That's because those who ate at least 25-29g of fibre a day had a significantly lower risk of several major diseases, including heart disease, stroke, type 2 diabetes and colorectal cancer, than people who ate the least fibre. The high fibre crowd also enjoyed a 15-30% reduced risk of death from any cause, as well as from cardiovascular problems.

WASHINGTON, DC - DECEMBER 26: Chicken, Spinach and Lentil Coconut Curry photographed in Washington, DC on December 26, 2018. (Photo by Deb Lindsey for The Washington Post via Getty Images; food styling by Bonnie S. Benwick/The Washington Post via Getty Images). © GettyWASHINGTON, DC - DECEMBER 26: Chicken, Spinach and Lentil Coconut Curry photographed in Washington, DC on December 26, 2018. (Photo by Deb Lindsey for The Washington Post via Getty Images; food styling by Bonnie S. Benwick/The Washington Post via Getty Images). The study also found that eating over 30g of fibre a day - the recommended intake target - increased the benefits. But how do you go about eating that much fibre each day? You follow this seven-day meal plan, that's how.

This plan is designed by the British Nutrition Foundation and can also be found as a PDF on its website with a full nutritional breakdown. As well as ensuring you hit your fibre goals the plan keeps you from eating too much added sugar, keeping your intake below 5% of your total calories, as well as smashing your five portions of fruit and veg a day goal.

Staying hydrated is important at all times, but especially if you're looking to increase the amount of fibre in your diet - you may even want to spend a few weeks adding a selection of meals or snacks to your diet to build up your fibre intake slowly to avoid digestive issues. Alongside the below the BNF recommends drinking things like water, unsweetened coffee or tea with lower-fat milk.

Seven-Day High-Fibre Meal Plan

Monday

Bananas © GettyBananas Breakfast: No added sugar muesli, semi-skimmed milk, banana, 150ml orange juice

Lunch: Jacket potato with tuna and sweetcorn, and salad, two oatcakes, cheese and grapes

Dinner: Chicken and spinach curry (retail cooking sauce), brown rice

Snacks: (1) Guacamole with half a wholemeal pitta (2) Four squares of dark chocolate

Daily total: 2,080 calories, 33.3g fibre

Tuesday

TODAY -- Pictured: Tahini Chicken Salad on Tuesday, October 9, 2018 -- (Photo by: Nathan Congleton/NBC/NBCU Photo Bank via Getty Images) © GettyTODAY -- Pictured: Tahini Chicken Salad on Tuesday, October 9, 2018 -- (Photo by: Nathan Congleton/NBC/NBCU Photo Bank via Getty Images) Breakfast: Two slices of granary toast with peanut butter, skinny latte, 150ml orange juice

Lunch: Chicken and wholewheat pasta salad, four dried apricots

Dinner: Baked salmon, new potatoes, broccoli and kale, fruit salad

Snacks: (1) Smoothie: skimmed milk, low-fat fruit yogurt, frozen berries (2) Two chocolate digestive biscuits

Daily total: 2,051 calories, 32.9g fibre

Wednesday

Mixed nuts © GettyMixed nuts Breakfast: Two fortified wheat biscuits, semi-skimmed milk, chopped banana, unsweetened tea

Lunch: Cheese, chutney and salad on a malted wheat roll, one pear

Dinner: Vegetarian bean chilli with brown rice, small chocolate mousse

Snacks/extras: (1) Unsalted nuts and raisins (40g) (2) 175ml glass of red wine

Daily total: 1,806 calories, 33.7g fibre

Thursday

BOULDER CO., JAN. 20, 2006 --The Kitchen -- The Kitchen's Tomato Soup Friday, Jan, 20, 2006. RJ Sangosti/ The Denver Post RJ SANGOSTI CELL 970.217.6147  (Photo By RJ Sangosti/The Denver Post via Getty Images) © GettyBOULDER CO., JAN. 20, 2006 --The Kitchen -- The Kitchen's Tomato Soup Friday, Jan, 20, 2006. RJ Sangosti/ The Denver Post RJ SANGOSTI CELL 970.217.6147 (Photo By RJ Sangosti/The Denver Post via Getty Images) Breakfast: Small can of reduced-sugar baked beans on one piece of wholegrain toast, skinny latte

Lunch: Tomato soup, ham salad sandwich with salad cream on wholewheat bread, two tangerines

Dinner: Lean steak and broccoli stir-fry with noodles

Snacks: (1) Low-fat plain yogurt, berries, pumpkin seeds (2) 30g plain crisps

Daily total: 1,882 calories, 41.1g fibre

Friday

Breakfast: Two fortified wheat biscuits, semi-skimmed milk, chopped banana, 150ml orange juice

Lunch: Hummus, spinach and red pepper on a wholemeal wrap, low-fat yogurt, honey, cinnamon

Dinner: Fish pie, peas, green beans

Snacks: 1) Plain scone with low-fat spread (2) Seven Brazil nuts

Daily total: 1,778 calories, 30.2g fibre

WASHINGTON, DC-August 27: Ultra-Smooth Whipped Hummus. (Photo by Scott Suchman/For the Washington Post) © GettyWASHINGTON, DC-August 27: Ultra-Smooth Whipped Hummus. (Photo by Scott Suchman/For the Washington Post) Saturday

Breakfast: Scrambled eggs, grilled tomato, two slices of wholemeal toast, 150ml orange juice

Lunch: Thin-crust margherita pizza with added vegetables, side salad, fruit salad

Dinner: Wholewheat spaghetti bolognese

Snacks/extras: (1) Flapjack slice (2) 175ml glass of red wine

Daily total: 2,139 calories, 30.9g fibre

Sunday

Breakfast: Porridge with dried figs and seeds, unsweetened tea, 150ml apple juice

Lunch: Roast chicken, roast potatoes, peas and carrots, homemade spiced rice pudding

Dinner: Cheese and onion omelette, sweet potato wedges, green salad, lemon mayonnaise

Snacks: None

Daily total: 2,188 calories, 30.2g fibre

Gallery: 64 Fibre-Filled Foods for Weight Loss [Redbook]

23. tammikuuta 2019 18:39:43 Categories: Men's Fitness Privata Affärer

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