Vanilla Overnight Oats
A no-cook breakfast that thickens in the fridge overnight, with a base ratio you can build on all week.
Collection · 8 recipes
High-fibre meals built on legumes and whole grains
Meals delivering 10 g of fibre or more per serving from beans, lentils, whole grains and vegetables, with the numbers published.
Fibre is the nutrient most people under-eat without noticing. UK guidance suggests around 30 g a day for adults and average intake sits closer to 20 g, a gap that is easier to close with meals than with supplements.
The recipes here deliver between 10 g and 16 g per serving, which means one of them covers a third to a half of the day on its own. The work is done by legumes, whole grains and vegetables eaten with their skins rather than by anything unusual.
One piece of practical advice. If your current intake is low, increase it gradually over a couple of weeks and drink more water alongside, because a sudden jump is what causes the bloating people blame on the beans themselves. Rinsing tinned legumes well also helps considerably.
Mediterranean Chickpea Salad
Chickpeas, crisp cucumber, olives and feta in a lemon-oregano dressing that gets better as it sits.
Chilli Avocado Toast with a Soft Egg
Properly seasoned smashed avocado on charred sourdough, finished with a jammy egg and chilli crisp.
Roasted Veggie Wrap
Charred vegetables, whipped hummus and crunchy greens rolled into a wrap that does not go soggy.
Avocado Quinoa Bowl
Fluffy quinoa, roasted vegetables and avocado under a lemon-tahini dressing, built for meal prep.
Lentil Herb Soup
A deeply savoury lentil soup with soffritto, herbs and lemon, thick enough to stand a spoon in.
Warm Farro Salad
Nutty farro tossed with roasted squash, wilted greens and a sharp mustard vinaigrette.
Stuffed Bell Peppers
Sweet roasted peppers packed with herby rice, black beans and melted cheese, a full meal in one dish.
High-Fibre Recipes: common questions
How much fibre do I actually need?
UK guidance is about 30 g a day for adults, and US guidance sits in a similar range depending on age and sex. Most people get closer to 20 g, so a single meal at 15 g moves the needle meaningfully.
Why do legumes make me bloated?
Usually because intake increased faster than the gut adapted. Build up over two or three weeks, rinse tinned pulses thoroughly, and drink enough water. For most people the effect settles as the gut microbiome adjusts.
Are tinned beans as good as dried?
Nutritionally they are close, and the convenience is what makes them a habit rather than an occasional project. Rinse them well to remove excess sodium and the starchy liquid that causes most of the digestive complaints.
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