Fibre & variety meal plan: 7 days of recipes

Seven days of breakfast, lunch, dinner and a snack, all from our recipes with fibre & variety: cook them as they are or add them to your Meal Planner with one tap.

On the plate: pulses, oats and wholegrains, lots of different veg and fruit, nuts and seeds, plus fermented foods like yoghurt, miso and tempeh.

A way of eating, not a treatment. If you have a health condition, please talk to your doctor.

28 recipes for 7 days · 4 meals a day · 45 min at most, Mon–Fri

The week

Daily average: 1,739 kcal, 73 g protein, 182 g carbs, 77 g fat.

One serving each, without drinks. How much you need is individual: take larger or smaller portions.

How the week is built

• Only recipes that score at least 8 out of 10 on our ‘Fibre & variety’ score. Points come from fibre per serving, many different plants, oats, pulses and the onion family, and yoghurt, kefir or sauerkraut. Checked against the current values.
• Every day comes to 1,500 to 2,000 kcal, worked out from the nutrition per serving of the recipes.
• Monday to Friday, 45 minutes or less per dish; at the weekend it can take longer.
• Each type of dish only once: no second porridge, no second curry, no second salad.
• Breakfast, lunch, dinner and the snack come from the matching recipe categories.
• The week stays fixed. If a recipe goes offline, the next matching one takes its place, and the day stays within the range.

Shopping

Ingredients that several recipes of the week share – buy them once:

• Onion (9 recipes)
• Yoghurt (5 recipes)
• Chia seeds (4 recipes)
• Walnuts (4 recipes)
• Lemon (4 recipes)
• Maple syrup (3 recipes)
• Eggs (3 recipes)
• Rolled oats (3 recipes)

With “Add ingredients to list” the week goes into your Meal Planner, then you choose what to buy. Amounts are worked out for the number of people you cook for.

Your own week

In the Meal Planner you put together a week of your own, with your Shopping List.

Create plan in the app

Frequently asked questions

What’s on the plate this week?

Dishes with fibre from pulses, oats, wholegrains and veg, with lots of different plants, plus fermented foods like yoghurt, miso or tempeh. The recipes are listed above, day by day.

What does ‘Fibre & variety’ mean?

It’s our score for fibre and plant variety. It gives points for fibre per serving (the most from 10 g), for many different plants, for oats, pulses and the onion family, and for yoghurt, kefir or sauerkraut. Ready-made products, alcohol and processed meat take points off. This week only has dishes that score 8 out of 10 or more.

How much fibre do I need a day?

The DGE (German Nutrition Society) recommends at least 30 g a day for adults. If you don’t eat much fibre yet, increase it slowly – about 5 g more a week – and drink enough with it.

Onion and pulses don’t agree with me. What then?

Not everyone does well with a lot of fibre and pulses. For a week without onion, garlic and pulses, see the low-FODMAP meal plan. If you have symptoms, please talk to your doctor.

How do I get the shopping list?

Tap “Add ingredients to list”: the week goes into your Meal Planner, then you choose what to buy. Amounts are worked out for the number of people you cook for. With an account you have your plan and list in the app too.

Can I swap dishes?

Yes. Pick another recipe from our recipes with fibre & variety, for example a breakfast or a soup. In the Meal Planner you swap a dish with one tap.