Dietary fibre is not only great for our digestive health, but it also assists in the prevention of diseases such as diabetes, heart disease and bowel cancer.
Here at Cancer Council SA, we have created a high fibre meal plan and shopping list to support you to increase your fibre, fruit and vegetable intake and decrease your cancer risk.
Tips for using the shopping list and meal plan:
- The meal plan shows the servings for one adult.
- The shopping list will cover food for two adults for five days (please note that it doesn’t include drinks such as tea or coffee).
- Some recipes feed four or more people, so don’t forget to freeze left overs if you aren’t using them the next day for lunch.
- Substitute with allergy or intolerance friendly alternatives as needed.
- Make the hummus and veggie sticks on Sunday and store in an airtight container in the fridge for up to three days.
- Make the zucchini slice on Sunday, so it is ready for your lunch on Monday.
- Double the chicken salad recipe so that there is enough for two people for dinner and then lunch the next day.
- If you are short on time in the mornings, make lunch for Tuesday and Wednesday the night before.
- When buying canned vegetables, look for low salt options.
- Remember, when increasing your fibre intake make sure to drink plenty of water. Eating enough fibre but not drinking enough water can cause constipation.
- Complement your healthy meal plan by getting at least 30 minutes of exercise each day.
- Links to the recipes are in the meal plan, or you can visit our recipes page below.
Tips for saving money while shopping:
- Check your pantry and fridge before you head to the supermarket, so you know what you already have and can adjust your shopping list as needed.
- Buy in-season where you can, but don’t be afraid to try frozen or canned fruit and vegetables instead of fresh where possible as they may be cheaper (and are just as nutritious).
- If available, shop for fruit and vegetables at markets where the prices can be much lower than a supermarket.
- Check supermarket catalogues for specials and identify any essential products that you need before you go shopping.
- Buy yoghurt in bulk and portion out into containers.
Meal plan shopping list
All the ingredients you need for our high-fibre meal plan in a handy list.
