I Make This Breakfast And Lunch On Loop To Get 24g Fibre Before Dinner

Butter beans on the left: overnight chia oat puddings on the rightDon’t get me wrong, I love to cook new and exciting food (like decadent brownies, hours-long lasagnes, and my – sorry-not-sorry – perfectcarrot cake) on the weekends. But that’s child’s play. The real graft lies in finding reliable, fast, and healthy recipes that can stay on rotation throughout the working week. And by “healthy,” I mean, in part, fibre-rich. After all, while many of us rush to reach our protein goals, a lot of people are over-doing it on the nutrient; meanwhile, 90% of us fail to reach the NHS’ 30g-a-day fibre recommendation.Eating enough soluble and insoluble fibre can help to lower your risk of bowel cancer (which is becoming more common among younger people around the world).That means I’ve unapologetically and religiously stuck to the same high-fibre breakfast and lunch recipes for the last three weekdays. I’ve yet to get sick of them, so I thought I’d share them with you, too:1) Overnight chocolate chia oats with banana (15g fibre)Overnight chia oatsI’ll be honest; I didn’t set out to eat half my daily fibre goal in one meal when I made this recipe. It’s just that I’d been enjoying fibre-rich chia seed pudding separately from my daily porridge and realised I’d been working too hard. The resulting recipe, which combines dates with peanut butter, vanilla extract, and surprisingly fibre-rich unsweetened cocoa tastes too much like chocolate pudding for me to change it any time soon. You can find the recipe linked below.2) “Marry me” butterbeans (9g of fibre before bread)"Marry me" butterbeansFor some, “marry me”-style recipes were a trend; for me, it’s a lifestyle, which extends to my beloved butterbeans.The deceptively simple recipe takes about a quarter of an hour to cook (though I still like to make at least two days’ worth at a time). Its leftovers are microwave-friendly, too.Pair it with bread for what is basically a fancy beans on toast, or wolf it down as-is for a low-fuss lunch that costs pennies a day.Again, the recipe’s right here:Where can I get the rest of my fibre?With only 6g of fibre left to play with, you’ll find it hard to miss your NHS-recommended goal. A serving of wholemeal pasta at dinner will bring you 4g closer to that 30g aim, for instance, while a single pear at 5.5g fibre will very nearly seal the deal. A medium potato or a portion of sweetcorn each has 4g of fibre too.Some of my favourite recipes to round out the day include Nigella Lawson’s 15-minute tuna lemon pasta or my now-treasured tuna melt air fryer wedges. But whatever you eat after my current favourite breakfast and lunch combo, you can take comfort in knowing you’re already 4g above the average UK adult’s fibre intake.Related...I Tried Nigella Lawson's 15-Minute Lemon Tuna Pasta, And It's The Perfect Weekday DinnerThese £1.58 Tuna Melt Air Fryer Wedges Are So Good, I Make Them Twice A WeekYou're Probably Not Eating Enough Fiber. Here's How To Tell, Including... You Know.

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