✅ Daily Fibre Plan

1. Chia seeds – 12 g (≈1 tbsp)

• Fibre: 4 g

• Calories: ~58 kcal

2. Flax seeds – 10 g (≈1 tbsp)

• Fibre: 2.7 g

• Calories: ~55 kcal

3. Pumpkin seeds – 10 g (small handful)

• Fibre: 1 g

• Calories: ~55 kcal

4. Coconut desiccated – 10 g

• Fibre: 2.5 g

• Calories: ~70 kcal

5. Cocoa powder – 5 g (1 tsp)

• Fibre: 1.2 g

• Calories: ~15 kcal

6. Guava – 150 g (1 medium)

• Fibre: 5.5 g

• Calories: ~80 kcal

7. Cooked beans – 100 g (rajma/chole/lobia)

• Fibre: 6–7 g

• Calories: ~120 kcal

8. Red rice or quinoa – 75 g cooked

• Fibre: 1.5–2 g

• Calories: ~90 kcal

⭐ Total Fibre = ~32–33 g

⭐ Total Calories = ~320–350 kcal

Very manageable inside your daily intake.

🍽️ 3 High-Fibre Recipes

1️⃣ Chia–Flax–Cocoa High Fibre Smoothie (17 g fibre)

Ingredients:

• 12 g chia seeds

• 10 g flax seeds

• 5 g cocoa powder

• 150 g guava

• 100 ml almond milk

• 5 g coconut powder

• Ice + cinnamon (optional)

Fibre breakdown:

• Chia 4 g

• Flax 2.7 g

• Cocoa 1.2 g

• Guava 5.5 g

• Coconut 2.5 g

• Total = 16–17 g fibre

Calories: ~230 kcal

Why good:Thick, filling, sweet, very easy on digestion.

2️⃣ High-Fibre Rajma + Red Rice Bowl (18–20 g fibre)

Ingredients:

• 120 g cooked rajma (or any cooked beans)

• 75 g cooked red rice

• 1 cup spinach (optional but helps fibre)

• 50 g tomato + onion

• Spices: haldi, jeera, salt, chilli

• 5 g pumpkin seeds on top

Fibre breakdown:

• Rajma 8 g

• Red rice 1.5–2 g

• Veggies 3–4 g

• Pumpkin seeds 1 g

• Total = 15–20 g fibre

Calories: ~300–330 kcal

Why good:Extremely satiating, balances carbs + fibre perfectly.

3️⃣ Coconut–Quinoa High Fibre Snack Bites (15–16 g fibre)

Makes 3 balls (eat all or half)

Ingredients:

• 50 g cooked quinoa

• 10 g coconut powder

• 10 g flax seeds

• 10 g pumpkin seeds (crushed)

• 1 tsp cocoa powder

• A few drops honey (optional)

Fibre breakdown:

• Coconut 2.5 g

• Flax 2.7 g

• Pumpkin 1 g

• Quinoa 1 g

• Cocoa 1.2 g

• Extra from mixture = 1–2 g

• Total ≈ 15–16 g fibre

Calories: ~250 kcal for all 3 balls

Why good: Very easy to meal-prep and eat as snacks.