BOOST YOUR GOOD GUT BACTERIA AND LOSE WEIGHT WITH ROB HOBSON’S FOUR-WEEK DIET PLAN
Maintaining a healthy gut is the bedrock to good health. A gut-friendly diet includes plenty of fibre which helps to support healthy digestion. High fibre foods also help to promote satiety and may assist with weight loss. This diet plan is rich in fibre and especially beans, pulses, vegetables, nuts and dried fruits but be sure to drink plenty of water if you’re not used to eating lots of fibre as it may initially cause a little bloating – but don’t worry, it will pass. This gut health plan also contains probiotic foods such as live yoghurt, as well as fermented foods such as miso which also help to promote a healthy microbiota through the addition of beneficial bacteria to the gut. Included in this plan are also prebiotic foods including bananas, asparagus, artichokes and cooked then cooled grains (such as rice), which all help gut bacteria to flourish.
Week 1 & 3
MONDAY
Breakfast
150g low fat probiotic yoghurt topped with with 1 banana (sliced), ½ a mango (chopped), 3 dried apricots (chopped) and 2 Brazil nuts (chopped).
Lunch
Combine ½ a can of mixed beans, 1 celery stick (sliced), 5 cherry tomatoes (halved), ¼ of a cucumber (sliced) and ½ a red pepper (finely chopped). Add 1 tbsp low fat French dressing and combine well. Serve with 1 small can of tuna (drained). Plus 1 handful of strawberries.
Dinner
Boil 65g of brown rice with 1 tsp curry powder in the water. Heat 1 tsp olive oil in a pan and fry ¼ of an onion (finely chopped) and ¼ of a red pepper (finely chopped). Add 1 tsp curry powder and fry for 1 minute. Add the cooked rice and a handful of frozen peas and cook for 2 minutes. Stir in 100g of cooked smoked haddock and 1 tbsp half-fat crème fraîche. Serve with chopped parsley and half a boiled egg.
Snack
3 Medjool dates.
TUESDAY
Breakfast
50g high-fibre breakfast cereal with 200ml milk or fortified plant drink (soya or nut) and topped with berries.
Lunch
Combine 1 cooked chicken breast (sliced) with 100g cooked quinoa, 50g rocket, 50g spinach (sliced), 50g mange tout (blanched and sliced), 2 dried apricots (sliced), chopped chives and parsley, lemon juice and 1 tsp olive oil.
Dinner
Heat 1 tsp of light olive oil in a small saucepan set over a medium heat. Add ½ tbsp red Thai curry paste, 1 tsp peanut butter, 1 sweet potato (peeled and diced), 100ml coconut milk and 50g water. Simmer for 20-25 minutes then take the
