The Nourished 30

Your healthy eating plan

Early bird rate ends 24 October,
then increases to £69

Are you really eating to meet your body's needs?

Nutrition science is constantly evolving and our bodies constantly adapting to modern living. Current research suggests making sure you’re getting enough protein, fibre and a wide variety of plants each week is key to optimising your health. But the advice out there is often a bit vague and it can easily feel overwhelming trying to tick all the boxes. The Nourished 30 is here to help!

What will the plan do?

Depending on where you’re currently at, it can:

Improve energy levels

Build new habits and break old ones

Show you that how you eat is as important as what you eat

Help balance blood sugar levels

Reduce cravings

Improve energy levels

Improve mental clarity and focus

Help you lose some weight if that is your goal

Act as a reset before the festive season

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"The recipes were delicious"

– Mrs T –

What is The Nourished 30?

A healthy eating plan, designed to establish and set healthy eating patterns.

Protein, fibre and a variety of plants are at the heart of all my programmes, and are core principles of this plan

You will have access to the plan from Wednesday October 30, and we will get started on Friday 1 November. The idea is to give you a couple of days to read through the content and familiarise yourself with the plan. You wil then have the weekend to do some meal prep and planning for the week ahead. This isn't meant to be too time consuming. Just a few easy foods to make the week easier.

There will be 2 x FB live Q&A sessions with me on Friday October 8 and Friday October 22.

Although not specifically a weight loss plan, depending on your starting point you will likely see some weight loss. If you do not want to lose weight there are plenty of options for how to increase the calories in the plan to maintain weight.

~ 30g protein per meal
~30g fibre per day
~30 different types of plants per week (if you follow all the recipe suggestions)
30 days ... because that's a great amount of time to establish some healthy habits and truly feel the benefits
Recipes are gluten free with plenty of options to make it dairy free and vegan/ vegetarian alternatives

Why 30g protein

I often find clients don't eat enough protein. Unless you're thinking about the protein or are a big meat eater, it's easy for it to happen.

Cereal or toast for breakfast, a sandwich or bowl of soup for lunch and a bowl of pasta for dinner ... sound familiar? Eat like this and you simply won't reach your protein needs.

Current recommendations in the UK for protein intake are 0.75g/kg/BW (body weight). This is to prevent deficiency. However we don't want to just settle for avoiding deficiencies, we want to aim for optimum levels!

The plan contains information to help you understand the appropriate intake for you and how you can tweak to suit your needs. For most people, 30g per meal is a good, achievable goal and will help you reach your daily needs.

Why 30g fibre

Dietary fibre is the indigestible part of the plants we eat in our diet, eg, vegetables, fruits, whole grains, nuts and seeds & pulses. It is increasingly clear that fibre plays a hugely important role in our overall health, but particularly that of our gut health.

The recommended daily intake for fibre in the UK is 30g per day. However the average intake falls far short at just ~16g per day. This plan ensures you meet your daily needs.

Why 30 different plants

I often find clients don't eat enough protein. Unless you're thinking about the protein or are a big meat eater, it's easy for it to happen.

Cereal or toast for breakfast, a sandwich or bowl of soup for lunch and a bowl of pasta for dinner ... sound familiar? Eat like this and you simply won't reach your protein needs.