[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401050-105":59,"doc-detail-401050-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","adult-weekly-meal-plan-fibre-and-free-sugar-recommendations","Adult Weekly Meal Plan - Fibre and Free Sugar Recommendations","","Adult weekly meal plan outlining a practical UK-style menu designed to meet guidance on fibre and free sugars while still allowing moderate enjoyment of preferred foods. The plan gives specific day-by-day meals, snacks, and drink suggestions, plus notes on using unsaturated cooking oils and unsweetened tea/coffee with semi-skimmed milk. Additional guidance explains what free sugars are, how to reduce intake, targets for daily amounts, what fibre is, and where to source it, ending with wholegrain variety and hydration tips.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/adult-weekly-meal-plan-fibre-and-free-sugar-recommendations/401050/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/adult-weekly-meal-plan-fibre-and-free-sugar-recommendations/401050.png","ImageObject",300,407,{"name":92,"@type":93},"hdkawk","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What is the goal of this adult weekly meal plan?","Question",{"text":113,"@type":114},"It provides one example way to meet UK recommendations for fibre and free sugars, while allowing small amounts of foods you fancy in moderation.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How are free sugars defined and what should the daily target be?",{"text":118,"@type":114},"Free sugars are sugars added to foods or drinks, plus sugars in honey, syrups, and unsweetened fruit/vegetable juices and smoothies. The plan states free sugar intake should be no more than about 30g (around 7 sugar cubes) per day.",{"name":120,"@type":111,"acceptedAnswer":121},"What is fibre and how can you increase it in daily meals?",{"text":122,"@type":114},"Fibre is an important plant-based carbohydrate with different types that may offer varied benefits. The plan recommends including a variety of fibre-rich sources such as fruit, vegetables, pulses, wholegrains, nuts and seeds, and potatoes with skin.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},401050,1790674217,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":14,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":24,"preview_page_count":4},3985747859855,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c","Adult weekly meal plan  \nWhat can 5% free sugars and 30g fibre look like?  \nThis 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](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!  \n\n|  | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- | --- |\n| Breakfast | No added sugar muesli, semi-skimmed milk and canned peaches (in juice)\u003Cbr>Small glass (150ml)\u003Cbr>orange juice | 2 slices wholemeal toast with peanut butter\u003Cbr>Skinny latte\u003Cbr>Small glass (150ml)\u003Cbr>orange juice | Bran flakes, semiskimmed milk and chopped banana\u003Cbr>Tea | Small can of reduced sugar baked beans on 1 slice of wholemeal toast\u003Cbr>Skinny latte | 2 fortified wheat biscuits, semi-skimmed milk and chopped banana\u003Cbr>Small glass (150ml)\u003Cbr>orange juice | Scrambled eggs, grilled tomato and 2 slices of wholemeal toast\u003Cbr>Small glass (150ml)\u003Cbr>orange juice | Porridge with dried figs\u003Cbr>and seeds\u003Cbr>Tea\u003Cbr>Small glass (150ml)\u003Cbr>apple juice |\n| Lunch | Jacket potato with tuna mayonnaise, sweetcorn and salad\u003Cbr>2 oatcakes, cheese and grapes | Chicken and wholewheat pasta salad\u003Cbr>4 dried apricots | Cheese and chutney and salad on a wholemeal roll\u003Cbr>1 pear | Lentil soup, ham salad sandwich with salad cream, on wholemeal bread\u003Cbr>2 tangerines | Houmous, rocket and red pepper on a wholemeal wrap\u003Cbr>Low fat yogurt, honey\u003Cbr>and cinnamon | Thin crust Margherita pizza with added vegetables and side salad\u003Cbr>Fruit salad | Roast chicken, roast potatoes, peas and carrots\u003Cbr>Homemade spiced rice pudding |\n| Evening Meal | Chickpea and spinach curry (retail cooking sauce) with brown rice | Baked salmon, new potatoes, broccoli and kale | Vegetarian bean chilli with brown rice | Lean pork and pak choi stir fry with noodles | Fish pie, peas and green beans | Spaghetti Bolognese with wholewheat spaghetti | Cheese and onion omelette, sweet potato wedges, green salad, lemon mayonnaise |\n| Snacks | Guacamole and 1/2 wholemeal pitta bread\u003Cbr>4 squares of dark\u003Cbr>chocolate | Smoothie: skimmed milk, low fat fruit yogurt, frozen berries\u003Cbr>2 chocolate digestives | Unsalted nuts\u003Cbr>(handful) and raisins 175ml glass of red wine | Low fat plain yogurt, berries and pumpkin seeds\u003Cbr>25g packet of plain\u003Cbr>crisps | Plain scone with low fat\u003Cbr>spread\u003Cbr>7 Brazil nuts | Flapjack slice\u003Cbr>175ml glass of red wine | 1 apple\u003Cbr>Homemade plain popcorn |\n\nTO NOTE:  \n• 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.  \n• Tea and coffee: unsweetened with semi-skimmed milk.  \nTOP TIPS:  \nDrinks-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.  \nWholegrain 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.  \n[nutrition.org.uk](nutrition.org.uk)  \nMeal  \nplan weekly averages  \nOur mealplan  \nUK guidelines  \nEnergy/calories  \n(kcal) 1964  \n~2000  \nSaturated fat (total % energy)  \n9.2  \nno more than 11  \nTotal carbohydrate  \n(inc. fibre)(total % energy  \n50  \n50  \nCalcium (mg)  \n1060700  \nIron (mg)  \n14.8  \n14.8  \nSalt (g)  \n4  \nno more than 6  \nFruit & Veg  \n(portions) 8  \n5  \nWhat about FREE SUGARS?  \nWhat 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 ","cbCaiqx13MKvdr1X","https://ap.wps.com/l/cbCaiqx13MKvdr1X","pdf",249070,"English","# Daily meal plan\n## Breakfast and snacks\n## Lunch and evening meal\n# Food guidance and nutrition targets\n## What are free sugars?\n## How to reduce free sugar intake\n## What is fibre and where to get it","[{\"question\":\"What is the goal of this adult weekly meal plan?\",\"answer\":\"It provides one example way to meet UK recommendations for fibre and free sugars, while allowing small amounts of foods you fancy in moderation.\"},{\"question\":\"How are free sugars defined and what should the daily target be?\",\"answer\":\"Free sugars are sugars added to foods or drinks, plus sugars in honey, syrups, and unsweetened fruit/vegetable juices and smoothies. The plan states free sugar intake should be no more than about 30g (around 7 sugar cubes) per day.\"},{\"question\":\"What is fibre and how can you increase it in daily meals?\",\"answer\":\"Fibre is an important plant-based carbohydrate with different types that may offer varied benefits. The plan recommends including a variety of fibre-rich sources such as fruit, vegetables, pulses, wholegrains, nuts and seeds, and potatoes with skin.\"}]","Adult Weekly Meal Plan - Fibre and Free Sugar Recommendations | PDF",1790516198]