Adult weekly meal plan

What can 5% free sugars and 30g fibre look like?

This menu simply shows one way of meeting the fibre and free sugar recommendations, as well other UK food and nutrient based dietary guidelines (e.g. energy, salt,
saturated fat, 5 A DAY, fish) - it is not, however, the only or definitive approach. It also allows you to still have a little bit of what you fancy - in moderation!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
No added sugar 2 slices wholemeal Bran flakes, semi- Small can of 2 fortified wheat Scrambled eggs, Porridge with dried
muesli, semi- toast with peanut skimmed milk and reduced sugar biscuits, semi- grilled tomato and figs and seeds
skimmed milk and butter chopped banana baked beans on 1 skimmed milk and 2 slices of
canned peaches (in slice of wholemeal chopped banana wholemeal toast Tea
juice) Skinny latte Tea toast
Small glass (150ml) Small glass Small glass (150ml)
Small glass (150ml) Small glass (150ml) Skinny latte orange juice (150ml) orange apple juice
orange juice orange juice juice
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
Jacket potato with Chicken and Cheese and Lentil soup, ham Houmous, rocket Thin crust Roast chicken,
tuna mayonnaise, wholewheat pasta chutney and salad salad sandwich and red pepper on Margherita pizza roast potatoes,
sweetcorn and salad on a wholemeal with salad cream, a wholemeal wrap with added peas and carrots
salad roll on wholemeal vegetables and a
4 dried apricots bread Low fat yogurt, side salad Homemade
2 oatcakes, cheese 1 pear honey and spiced rice
and grapes 2 tangerines cinnamon Fruit salad pudding

Evening meal Evening meal Evening meal Evening meal Evening meal Evening meal Evening meal
Chickpea and Baked salmon, Vegetarian Lean pork and Fish pie, peas Spaghetti Cheese and onion
spinach curry (retail new potatoes, bean chilli with pak choi stir fry and green Bolognese with omelette, sweet
cooking sauce) with broccoli and kale brown rice with noodles beans wholewheat potato wedges,
brown rice spaghetti green salad, lemon
mayonnaise
Snacks Snacks Snacks Snacks Snacks Snacks
Smoothie: skimmed Snacks
Guacamole and Unsalted nuts Low fat plain Plain scone with Flapjack slice
milk, low fat fruit (handful) and yogurt, berries and low fat spread 1 apple
1/2 wholemeal yogurt, frozen
pitta bread raisins pumpkin seeds 175ml glass of
berries 7 Brazil nuts red wine Homemade plain
175ml glass of red 25g packet of plain popcorn
4 squares of dark 2 chocolate
chocolate wine crisps
digestives

TO NOTE: TOP TIPS:

For analysis, it is assumed that unsaturated oils are used for cooking
(rapeseed) and in salads (olive), and spreads rich in polyunsaturates are
used on toast and in sandwiches.
Tea and coffee: unsweetened with semi-skimmed milk.
Drinks - staying hydrated is important, so additional fluids will be needed!
We should consume 6-8 glasses of fluid each day - water is recommended.
Other options include unsweetened herbal and fruit infusions, tea/coffee
with lower fat milk, or 'no-added sugar' or 'sugar-free' drinks.
Wholegrain variety- you could try to include a variety of options such as
wholegrain breakfast cereals, wholewheat pasta, wholewheat/multigrain
breads,wraps and bagels oats, barley, rye, buckwheat and quinoa.
 Meal plan weekly averages
Energy/calories Saturated fat Total carbohydrate Calcium (mg) Iron (mg) Salt (g) Fruit & veg
(kcal) (total % energy) (inc. fibre) (total % energy) (portions)

Our 1964 9.2 50 1060 14.8 4 8

mealplan

around no more than no more than at least

UK guidelines
2000 11 50 700 14.8 5
6

What about FREE SUGARS?

What are free sugars? Free sugars are sugars that have been added to food or drinks. These include sugars added at home, by a chef or food manufacturer.
Also included are all sugars found in honey, syrups (e.g. maple and agave) and unsweetened fruit/vegetable juices and smoothies. Sugars naturally found in
milk, fruit and vegetables do not count.

Meal plan weekly average = 4.6% Free sugar around

UK recommendation = should not exceed 5% of total energy from food and drinks
intake
should be
7 sugar cubes
(30g) each day
no more from 11+ years
How can I than
reduce free
sugar intake?
Swap sugary Swap to lower sugar breakfast cereals Swap snacks like chocolate, biscuits, cakes, or
drinks for water (or porridge), and choose fruit as a sweets for fruit, nuts, plain popcorn, plain
topping instead of sugar oatcakes, rye crispbreads or plain yogurt

What about FIBRE?

What is fibre? Fibre is an important plant based carbohydrate. There are lots of types of fibre and it’s a good idea to include a variety of fibre-rich sources
in the diet as they may have different health benefits.

Meal plan weekly average = 33g Getting enough

Did you know? fibre can help
UK recommendation = at least 30g each day reduce the risk of
In the UK adults heart disease,
Where can I are only currently type 2 diabetes
get fibre having around
and bowel
from? 19 g cancer, and can
Fruit Veg Pulses (beans, Nuts & Potatoes
of fibre each day also improve
lentils, peas)
Wholegrains
seeds with skins digestive health.