Wk14 Spring Nourish and Thrive Meal Plan

This week’s Nourish & Thrive Meal Plan comes with an option on one day to “add your choice of a side.” It could be…

✨ A half a cup of Kidney beans with a drizzle of balsamic.
✨ Some cooked-and-cooled rice sprinkled with furikake (Plant-Based Essentials)
✨ Or… a side of meat, cheese or other animal product

Here’s the thing… if you choose to add animal products, it’s important to pause and ask some questions first — not only for your health, but for the health of your microbiome…

⁉️Was the animal fed grains or supplements instead of grazing naturally on grass?

⁉️Were pesticides, preservatives, additives, or “growth enhancers” used in their feed or environment?

⁉️Did the animal receive antibiotics, hormones, or chemical interventions to grow faster or survive in unnatural conditions?

⁉️Was the meat heavily processed after slaughter to boost shelf life or appearance?

If you answered yes to any of the above, it’s worth considering the impact on your gut microbiome — and on your long-term health.

If you answered no, and you do choose to add animal products, use them sparingly. Let plants and fibre still be the heroes on your plate.

And just in case you’re wondering if fish or chicken are “better” choices — the story isn’t that simple…

🐟 Many farmed fish are raised on highly processed feeds, which changes their nutrient profile. (More in your Food GHL)
🍗 A 2025 study of nearly 5,000 adults followed for 19 years found that those eating more than 300g of poultry a week had a 27% higher risk of all-cause mortality compared with those eating less than 100g. Even more striking, their risk of death from gastrointestinal cancers more than doubled.

So, while your plate is always your choice — just remember — your gut notices everything!!

With (gut) love, Nat 💚

P.S. Pop into the Gut Health Circle and share a photo— you might just inspire someone else’s plate this week! 🌱

Download your Meal Plan HERE