Hitting daily nutrition goals can feel like another thing to add to an already long to-do list, and when it comes to fibre and protein, two of the most important nutrients for long-term health, many Irish people are falling short. In a world of busy schedules, growing reliance on convenience foods, and rising costs of living, prioritising balanced meals can be a challenge.
In fact, Irish adults miss their recommended fibre intake by an average of 28 per cent, while many also fail to consume enough protein to support proper muscle maintenance, energy levels, and recovery. The good news? Closing that gap doesn’t require a whole lifestyle change.
For many households, dinner tends to follow a familiar pattern with the same handful of meals appearing on rotation each week. While these go-to dishes offer comfort and convenience, they can also limit the variety of fibre-rich vegetables and protein sources on the plate.
Small changes make big wins
HelloFresh’s head of product operations, Hannah Duxbury-Pardoe, says that improving fibre and protein intake can be surprisingly simple.
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“Getting more fibre and protein into your diet doesn’t have to be difficult. It can be as small as adding nuts or seeds to meals for an instant boost. Our protein-rich recipes are designed to make it easier for people to hit their nutrition goals without extra planning.
“It’s not about hitting every target perfectly every day. Even small swaps like adding an extra handful of vegetables or choosing a protein-packed recipe once or twice a week add up over time. Our goal at HelloFresh is to make these changes feel natural, so that improving fibre and protein intake becomes part of everyday life rather than another thing on the to-do list.”
Boost fibre intake
Despite its importance, fibre is often overlooked when planning everyday meals. Rather than focusing on targets or totals, HelloFresh approaches fibre as something that should be naturally built into what people already enjoy eating. By layering fibre-rich ingredients into familiar dishes, getting more into your diet becomes a byproduct of good meal design.
When it comes to increasing fibre intake, Duxbury-Pardoe recommends starting with small, manageable changes: build meals around plant foods such as vegetables and pulses, which naturally contain fibre; add beans, peas or lentils to dishes where possible, offering around 8–10g of fibre per serving; include fruit-based snacks like berries or pears, which provide roughly 5g of fibre; sprinkle seeds such as sesame or pumpkin over breakfasts, salads or yoghurt for an easy fibre boost; and increase fibre gradually, alongside drinking plenty of water, to avoid digestive discomfort.
Easy ways to increase protein
Protein is another key nutrient prioritised across HelloFresh recipes, as it supports muscle maintenance, recovery, immune function and energy levels. While the recommended intake of 0.8g per kilogram of body weight helps prevent deficiency, HelloFresh encourages people to aim higher where possible. It is particularly important for those who are active or ageing, as protein absorption naturally decreases with age.
HelloFresh suggests focusing on variety when it comes to protein sources, making it easier to reach optimal levels across the day: choose lean meats such as chicken, steak or lamb, which provide around 30g of protein per 100g; include fish like tuna, salmon and cod regularly, which typically offer 20–25g per 100g; add dairy-based options like cheddar cheese for an extra protein hit; incorporate plant-based proteins such as tofu, almonds and wholegrains into meals; spread protein across the day, rather than relying on one main meal, to support muscle repair and energy.
With a range of high-protein recipes, HelloFresh makes it easier to include balanced protein sources at every mealtime without extra planning. Breakfast pots of overnight oats or chia pudding can set the tone early, while lunch recipes like caprese salad or chorizo, avocado and goat’s cheese salad offer a blend of vegetables and a balanced protein source.
Come evening, recipes are designed with both nutrients in mind, pairing quality proteins with fibre-rich plant foods in portions that feel satisfying rather than excessive. Spread across the day, these small, built-in choices make it easier to meet nutrition goals consistently.
By delivering locally sourced, pre-measured ingredients straight to the door, HelloFresh offers a practical alternative to supermarket shopping. This means meals that naturally include more fibre-rich plant foods and protein without compromising on flavour, less food waste and fewer last-minute decisions.
For more information visit hellofresh.ie.
