Published On: Tue, Feb 4th, 2020

Two Day Fibre Plan

Two Day Fibre Plan by Anna Mapson of Goodness Me Nutrition

This Two Day Fibre Plan features in ‘Are you getting enough fibre?‘,

“I consulted Anna Mapson of Goodness Me Nutrition for some helpful suggestions. She’s the registered nutritional therapist I went to for my gut reset so I know and trust her well. Her specialty is helping people feel balanced, well-nourished and energised.”

Two Day Fibre Plan

Image Credit: veganliftz.com

Anna says including more gluten-free wholegrains in your diet will help you feel fuller for longer. She warns of the perils of eating fibre-free gluten-free alternatives (like gluten-free cakes, pasta and biscuits). Not only are they likely to have little nutritional benefit, they’ll also stop you from having space for fibrous foods. She also recommends getting 5 different fruit and veg a day, eating the skins and then bulking meals out with pulses.

Anna’s put together a 2-day meal plan, showing how you can use the foods from the cupboard to make delicious meals. If there’s anything you’re not keen on, the figures in brackets show you the fibre content you’ll need to make up with something else.

Two Day Fibre Plan

Anna’s apple & cinnamon quinoa

Saturday

Breakfast

Anna’s berry muesli

(make the night before)

80g gluten-free porridge oats (8g)

a handful (around 50g) of berries (2.1g)

1 tbsp flaked almonds (1g)

1 tbsp desiccated coconut (0.9g)

Mix together and soak overnight with coconut or almond milk.

Total fibre = 12g

Lunch

Sweet potato soup

(makes 4 portions)

2 sweet potatoes

100g red lentils

1 onion, peeled

4 garlic cloves, peeled

1 leek

2 carrots, peeled

1 tbsp gf bouillon powder a pinch of ground ginger

½ tsp ground turmeric black pepper, to taste

Peel and chop the veg. Cover with water in a pan and add the spices. Bring to a boil and simmer for 25 minutes.

Total fibre = 6.5g per portion

Dinner

Salmon fillet with jacket potato (4g), corn on the cob (5g), carrots (2g) and broccoli (2g)

Total fibre = 13g

Total fibre = 31.5g

Two Day Fibre Plan

Anna’s artichoke salad

Sunday

Breakfast

Anna’s apple & cinnamon quinoa

50g quinoa (rinsed) (2.8g)

1 grated apple (2.4g)

20g ground almonds (2g)

½ tsp cinnamon

5 drops of vanilla essence

coconut or almond milk, to serve

Add the quinoa & apple to a pan with 150ml water. Bring to the boil, cover, reduce the heat and gently simmer for 10 minutes. Take off the heat and drain after 5 minutes. Add the almonds and cinnamon and serve with a splash of coconut or almond milk.

Total fibre = 12g

Lunch

Anna’s artichoke salad

100g green beans (boiled)

150g haricot beans

100g cherry tomatoes

100g artichokes (pre-cooked from a jar)

10g anchovies (1/3 of a small tin)

Serve with boiled potatoes or buckwheat grains.

Total fibre = 20g

Dinner

Anna’s aubergine & chickpea curry

1 onion, peeled

3 garlic cloves, peeled

1 pepper (any colour), chopped

1 tin tomatoes (400g)

1 tsp tomato purée

a pinch of salt

½ tsp cumin

½ chilli powder (optional)

1 small chopped aubergine

1 tin of chickpeas, drained a handful of coriander

1. Chop the onion and garlic. Sauté in a small amount of water and a pinch of salt until soft.

2. Add the pepper, tomatoes, tomato purée and cumin (and chilli if using) and cook until the veg is soft. When ready, blend until smooth.

3. Add the aubergine and chickpeas. Cook until the aubergine is soft.

4. Add a handful of chopped coriander and stir.

5. Serve with brown rice or quinoa, and more coriander to garnish.

Total fibre = 7g

Total fibre = 34g

Read: Are you getting enough fibre?

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