Monday · Sweet potato and lentil gratin
Protein: 26.9 g
Energy: 551.6 kcal
Fat: 12.5 g
Fibre: 19.5 g
High-fibre meal plan
Seven dishes with at least 3 g of estimated fibre per 100 kcal.
Au Menu helps you choose meals and plan your shopping.
Your week of high-fibre meals
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
Shopping for the week
Fruit and vegetables
- onions · 225 g
- sweet potato · 450 g
- onions · 50 g
- red pepper · 150 g
- green pepper · 100 g
- garlic · 2 cloves
- fresh spinach · 200 g
Dairy and cheese
- grated Emmental · 40 g
- milk · 50 ml
- egg · 2 pieces
Pantry
- olive oil · 50 ml
- dried green lentils · 125 g
- chopped tomatoes · 700 g
- cumin · 3 g
- olive oil · 10 ml
- tinned peeled tomatoes · 200 g
- tomato coulis · 200 g
Bakery
- bread made without animal ingredients · 140 g
Estimated nutrients in your dishes
Per reference serving of each recipe. Ingredient estimates using Ciqual 2025, USDA SR Legacy, CoFID 2021 and Au Menu’s reviewed household measures.
Tuesday · Chakchouka
Protein: 8.9 g
Energy: 184.6 kcal
Fat: ≈ 10.2–10.8 g
Fibre: 6.5 g
Wednesday · White beans in tomato sauce
Protein: 12.1 g
Energy: 266 kcal
Fat: ≈ 8.1–8.1 g
Fibre: 14.4 g
Thursday · Pan-fried chickpeas and spinach
Protein: 19.9 g
Energy: 500.7 kcal
Fat: 11.7 g
Fibre: 16.4 g
Friday · Chilli sin carne
Protein: 20.9 g
Energy: 554.7 kcal
Fat: ≈ 8.5–8.8 g
Fibre: 19.3 g
Saturday · Spelt with asparagus and peas
Protein: 14.5 g
Energy: 350.9 kcal
Fat: ≈ 9–9.1 g
Fibre: ≈ 11.2–11.3 g
Sunday · Lentils with cumin and preserved lemon
Protein: 19.6 g
Energy: 318.2 kcal
Fat: ≈ 7.4–7.5 g
Fibre: ≈ 13.7–13.8 g
The criterion applies to the recipe at its reference servings. Changing servings adjusts quantities and shopping; these reference nutrient values are not recalculated from rounded amounts. Cooking losses and product composition can change the nutrients in the dish served.
Au Menu suggests: starter, main, dessert
The same estimated fibre criterion applies to each starter, main or dessert offered.
Starter
- French
Pistou soup
Vegetable and white bean soup with a basil and garlic pistou.
- Mediterranean
Split pea soup
Smooth yellow split pea soup with carrot, onion and olive oil.
- North African and Middle Eastern
Chickpea and cumin soup
Thick chickpea soup with cumin, garlic and lemon.
- Asian
Vegetable and ginger soup
Carrots and leek in a ginger-flavoured broth.
Main
- North African and Middle Eastern
White beans in tomato sauce
White beans simmered with tomato, garlic and paprika.
- American
Chilli sin carne
Kidney beans, sweetcorn and peppers simmered with tomato, served with rice.
- Mediterranean
Spelt with asparagus and peas
Spelt with asparagus, peas and lemon.
- French
Sweet potato and lentil gratin
Mashed sweet potato over lentils in tomato sauce, baked with Emmental.
Dessert
- North African and Middle Eastern
Orange salad with cinnamon and mint
Orange slices with cinnamon and orange blossom water, topped with fresh mint.
- North African and Middle Eastern
Orange salad with cinnamon and mint
Fresh oranges flavoured with cinnamon, orange blossom water and fresh mint.
- North African and Middle Eastern
Orange salad with cinnamon
Fresh oranges with cinnamon and orange blossom water, without mint.
Tips for planning your week
Find fibre in different food groups
Vegetables, fruit, pulses and wholegrains offer ways to vary fibre sources. Try lentil salads, beans in a stew or vegetables with brown rice. You do not need to rely on a single ingredient for every meal.
Increase fibre gradually
If you rarely eat pulses or wholegrains, introduce them little by little rather than changing every meal at once. Part-wholegrain products can be a transition. Drink enough water and adapt amounts to your digestive tolerance.
Use pulses without a long cooking session
Tinned lentils or beans, drained and prepared according to the label, can go into soup, salad or a pan dish. They help on evenings when you have not planned soaking. For dried pulses, follow instructions for the variety you choose.
Read fibre per serving and per 100 kcal
These recipes provide at least 3 g of estimated fibre per 100 kcal. Grams per serving describe the reference serving; the figure per 100 kcal describes density. Neither alone represents your fibre intake for the whole day.
Your questions about these meals
How can I eat more fibre without changing every meal?
Start with one change: add lentils to soup, choose wholemeal bread or try partly wholegrain rice. Build up gradually and keep your diet varied.
Do high-fibre foods have to be eaten raw?
No. Cooked vegetables, pulses and wholegrains provide fibre too. Vary salads, soups and stews according to your taste and tolerance.
How can I introduce pulses if they make me bloated?
Try small amounts, increase gradually and follow the product’s preparation instructions. If discomfort continues or you have a digestive condition, seek advice suited to your situation.
Is one high-fibre dish enough for the day?
No. Other meals and the quantities you eat matter too. Use values per serving as a guide rather than treating these seven dishes as a complete daily nutrition plan.
Further reading: Pulses — Manger Bouger (French) · Fibre and wholegrains — Manger Bouger (French)