11 High‑Fibre Meals For An Effortless Health Boost

11 High‑Fibre Meals For An Effortless Health Boost

Patricia Afonso
Patricia Afonso
Jan 19th 2022
foodhealth

Besides being a key actor for optimum gut health, eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Choosing foods with fibre also makes us feel fuller and helps digestion.

Most of us need to eat more fibre though. The NHS reports that most adults in the UK are only eating an average of about 18g of a day compared to the recommended daily intake (RDI) of 30g and that we need to find ways of increasing our intake given its importance.

That's why we think our Planty meals can come in as a great high-fibre solution.

Head Chef Joe has developed a varied meal menu approved by nutritionists to bring you the best tastes from around the world and the best nutrients plants have to offer – and that includes fibre.

Thanks to 11 of our Planty meals, you can get a third of the recommended daily intake (RDI) in one single meal serving 🌱 👌 . Plus, a portion of any of our meals also counts towards at least 2 of your 5‑a‑day. Good to know!

Effortlessly increase your fibre intake by having a Planty meal for lunch or dinner, picking one of our high-fibre meals:

NO. 1

Polpette

Polpette Alfredo

20g of fibre per serving (2/3rd the RDI!).

A smooth and rich white butter bean alfredo sauce, tossed through whole grain penne pasta and tender vegan meatballs, topped with cashew parm:

  • High in Fibre
  • Low Saturated Fat
  • Low Sugar
  • 2 of your 5 a day.

Add it to your next Planty box here.

NO. 2

bbw

BBQ Banana Blossom Burrito

17g of fibre (56% the RDI) per serving.

BBQ Banana blossom; wholegrain rice; fiery black beans; cherry tomato, sweetcorn and coriander salsa; and pickled red cabbage ‑ naked burrito style:

  • High in Fibre
  • Source of Protein
  • Low Fat
  • Low Saturated Fat
  • 2 of your 5 a day
  • Gluten free
  • 391 calories
  • Quite Spicy.

Add it to your next Planty box here.

NO. 3

madras

Butternut & Mango Madras

14g of fibre (48% the RDI) per serving.

Roasted butternut squash, cauliflower, and butter beans in a spicy tangy madras sauce, mixed with coriander yoghurt and topped with dried mango:

  • Low Saturated Fat
  • Low Fat
  • High in Fibre
  • Source of Protein
  • Gluten free
  • 3 of your 5 a day
  • Very Spicy
  • 377 calories per serving.

Add it to your next Planty box here.

NO. 4

mc

Mac 'no' Cheese

14g of fibre per serving (47% the RDI). 24g of protein (vs 25g for a steak).

Creamy indulgent ‘no cheese’ sauce tossed through little macaroni shells, with slow‑cooked cherry tomatoes and broccoli:

  • High Protein
  • Low Saturated Fat
  • Source of Fibre
  • 2 of your 5 a day.

Add it to your next Planty box here.

NO. 5

Shepherdless

Shepherd‑less Pie

14g of fibre (48% the RDI) per serving. 28g of protein per serving (vs 25g for a steak).

Hearty slow‑braised lentil and soya mince, root vegetable mustard mash, topped with toasted pumpkin and fennel seeds:

  • Low Fat
  • Low Saturated Fat
  • Low Sugar
  • Source of Fibre
  • High in Protein
  • 2 of your 5 a day.

Add it to your next Planty box here.

NO. 6

moussaka

Aubergine Moussaka

13g of fibre (44% the RDI) per meal portion. 28g of protein per serving (vs 25g per steak).

Sliced aubergine and butternut squash, baked in a tomato and black olive mince, with a creamy bechamel sauce:

  • High in Fibre
  • High in Protein
  • Low Fat
  • Low Saturated Fat
  • Low Sugar
  • 2 of your 5 a day
  • Only 425 calories.

Add it to your next Planty box here.

NO. 7

ximxim sq

Zesty Xinxim

13g of fibre (43% the RDI) per serving. 25g of protein per serving (as much as a steak).

Braised red lentil stew cooked with a roasted peanut, citrus, and coconut sauce, plus roasted sweet peppers, crunchy mange tout, and toasted almonds:

  • Source of Fibre
  • Source of Protein
  • Low Sugar
  • 3 of your 5 a day
  • Gluten free
  • A little Spicy.

Add it to your next Planty box here.

NO. 8

risotto

Garden Pea & Mint Risotto

12g of fibre per serving (40% the RDI).

Creamy white wine risotto with garden peas, super healthy greens, fresh mint, and marinated artichoke hearts:

  • Low Fat
  • Low Saturated Fat
  • Low Sugar
  • Source of Fibre
  • Source of Protein
  • 2 of your 5 a day
  • Gluten free
  • Only 405 calories.

Add it to your next Planty box here.

NO. 9

tagine

Harissa Carrot Tagine

11g of fibre per serving (36% the RDI).

Fruity North African spiced carrot tagine, giant turmeric couscous, roasted chickpeas, and pomegranate seeds:

  • Low Fat
  • Low Saturated Fat
  • Low Sugar
  • Source of Fibre
  • Source of Protein
  • 3 of your 5 a day
  • Quite Spicy
  • Only 412 calories.

Add it to your next Planty box here.

NO. 10

rigatoni

Wild Mushroom & Truffle Rigatoni

11g of fibre per serving (36% the RDI). 19g of protein per meal.

Creamy wild mushroom & truffle sauce tossed through rigatoni pasta, with green peas, cavolo nero, and leeks:

  • Low Fat
  • Low Saturated Fat
  • Low Sugar
  • Source of Fibre
  • Source of Protein
  • 2 of your 5 a day.

Add it to your next Planty box here.

NO. 11

Tempeh

Sweet Chilli Tempeh Stir Fry

10.7g of fibre per serving (35% the RDI). 33.5g of protein per portion (vs 25g for a steak).

Tiba Tempeh sweet chilli pieces with lightly fermented kimchi, mixed with chop suey noodles and a kimchi dressing:

  • Low Saturated Fat
  • Low Sugar
  • Source of Fibre
  • High in Protein
  • 2 of your 5 a day
  • Quite Spicy.

Add it to your next Planty box here.

Remember it is important to get fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet.

Besides high-fibre lunch and dinner options, you can also boost your intake with high-fibre foods for breakfast and snacks such as:

  • two think slices of wholemeal toasted bread (6.5g of fibre)
  • a small handful of unsalted nuts (about 3g)
  • a banana (1.4g) or apple (1.2g)
  • a granola bowl with 20g of oats (ca 1.7g of fibre)
  • 20g of dark chocolate (ca 2g of fibre)

On that note, start your day on a high with Head Chef Joe's Mood-boosting Dark Chocolate Granola (made with oats, nuts, dark choc) which has about 4.7g of fibre. Glad we can help :)

Is it high-protein you're looking for?

We've got that covered too in 9 of our high-protein meals which you can get in our Planty menu.


Patricia Afonso

Patricia Afonso

CMO at Planty

Patricia helps social ventures and individuals grow strategically and consciously – while finding joy in the process too. She's passionate about making a positive social impact and is also an EMCC-accredited Leadership Coach and trained yoga teacher. Food, nature and community make her heart sing.


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