The Nourished 30
30 days to reset, rebalance, and nourish your body — with real food
✨Launch price £97.
Sign up by November 4 and receive a
bonus food for the holiday season ebook in December✨
What is The Nourished 30?
No gimmicks. No starvation diets. Just a simple, science-backed plan that helps you feel energized, satisfied, and confident in your food choices.
Protein, fibre and a variety of plants are at the heart of all my programmes, and are core principles of this plan
The 30-day plan is designed to help you eat in a way that supports your energy, hormones, digestion, and long-term health — without cutting out entire food groups or overcomplicating things.
It’s not about dieting. It’s about learning how to eat right for you.
You will have access to the plan from Tuesday 4 November. The first couple of days give you time to get prepped, familiarise yourself with the plan and to get your pantry and fridge in shape!
The plan includes:
- A guide to personalise calories, macros and portions – no one-size-fits-all; learn exactly how much you need
- 4 weeks of delicious, balanced recipes – simple, satisfying, and easy to prep
- Educational resources – dive deeper into the “why,” or just follow the plan if you prefer to keep it simple
- Weekly live Zoom sessions – join me for Q&A and support (recorded if you can’t make it)
- Access to a private Facebook group for Nourished 30 members where you can ask questions
- Tools to build lasting habits – so you can maintain your results long after the 30 days are over.
The basics of the plan:
- ~ 30g protein per meal
- ~30g fibre per day
- ~30 different types of plants per week (if you follow all the recipe suggestions)
- Calcium rich meals, to make sure you're reaching your daily goals
- 30 days ... because that's a great amount of time to establish some healthy habits and truly feel the benefits
- Recipes have gluten and dairy-free options with plenty of vegan and vegetarian alternatives
The Nourished 30 framework
Nutrition science is constantly evolving and our bodies constantly adapting to modern living. Current research suggests eating enough protein, fibre and a wide variety of plants each week is key to optimising your health. But 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 you'll gain
Depending on your current diet and lifestyle at the end of the plan, you can expect to feel:
This is your opportunity to reset your eating habits, improve your wellbeing, and create a way of eating that truly works for you.
It will help to
No gimmicks. No starvation diets. Just a simple, science-backed plan that helps you feel energized, satisfied, and confident in your food choices.
Why it works
The Nourished 30 combines real food, practical nutrition education, and accountability.
It’s built on science and my clinical experience helping clients reach their health and weight goals — and designed to fit into real life, not take it over.
Think of me as your nutritionist in your pocket for 30 days — guiding, supporting, and cheering you on.
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?
Many of us grew up aiming to eat 5-a-day. But we now know this isn't enough for optimal health. The new goal is to eat 30 different plants a week. This highlights the importance of diversity for our gut microbiome. A study carried out by the American Gut Project found that participants who ate 30 or more different plants a week had more diverse gut microbiomes than those who ate less.
Plants should come from a mix of whole grains, vegetables, fruit, legumes, nuts and seeds, and herbs and spices. The idea is that you count each plant only once each week (you can of course eat it multiple times in a week, but you only count it once). Different colours and varieties of the same plant all count as separate points. For example a stir fry with red, yellow, orange and green capsicums (peppers) would earn you 4 points. This is because different coloured plants contain different compounds, which improves the anitoxidant and anti-inflammatory properties of a meal.
FAQs
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