When you plan meals around a protein target, it is easy to give the rest of the plate less attention. A useful weekly check is to ask two separate questions: where is my protein coming from, and where is my fibre coming from?
How much fibre should adults aim for?
The UK recommendation is 30g of fibre a day for adults, as part of a balanced diet. The NHS recommends getting fibre from a variety of foods and explains that it supports digestion and helps prevent constipation. Source: NHS fibre guidance.
Use that daily figure to review your overall routine. You do not need every meal to contain exactly a third of the target, or to abandon a meal you enjoy because it does not cover everything on its own.
Give the carbohydrate part of your plate some attention
Wholegrain bread, brown rice, wholewheat pasta and potatoes with their skins on are useful fibre sources. Starchy foods also provide energy and have a place in a balanced diet. Choosing a wholegrain version where practical is one way to bring more fibre into your usual meals. Source: NHS starchy foods guidance.
For your next food shop, pick one change you would actually enjoy: wholemeal bread for your usual sandwich, or wholewheat pasta for a familiar sauce. Keep the meal recognisable rather than rewriting your entire menu at once.
Think beyond lunch and dinner
The NHS suggests options including porridge, beans, lentils, chickpeas, vegetables, fruit and unsalted nuts or seeds. Variety matters more than relying on one food. Source: NHS practical fibre suggestions.
Try making a short shopping note with three headings: breakfast, main meals and snacks. Under each, write one option you already like. This turns a broad nutrition goal into something you can use when shopping on a busy week.
Check the label rather than guessing
Where fibre is listed, check the amount for the portion you actually eat. The NHS notes that fibre content varies with ingredients, preparation and portion size. Source: NHS food-label guidance.
For example, if a label lists 4g of fibre per 100g and you eat 150g, that portion provides 6g. This is an illustrative calculation, not a nutrition value for a Munch Now meal. If fibre is not listed, avoid inventing a figure from the photograph or the protein content.
How to use this with your meal-prep routine
Before placing your next order, list the meals it will cover and the meals you will still prepare yourself. Review breakfast, sides and snacks as well as your prepared lunches and dinners. Choose additions that suit your appetite, preferences and overall eating plan.
You can browse the Munch Now menu for meal information, or read our guide to protein for strength training. Use the two guides together when planning your week.