Translate Nutrition Advice Into What You Will Actually Cook

Nutrition advice arrives as a principle, eat more fibre, cut refined sugar, and stalls there because nobody says what to actually put in the pan. This turns the principle into three specific meals with ordinary ingredients and realistic cook times, built around whatever constraints you already have on time or kit.

Translate this piece of nutrition advice into three specific meals I would realistically cook this week: {NUTRITION_ADVICE}

Given these constraints: {COOKING_CONSTRAINTS}

For each meal, give the name, the main ingredients, and roughly how long it takes to make. Keep it to three meals only, ordinary supermarket ingredients, no unusual substitutions or supplements.