Wk7 Winter Nourish and Thrive Meal Plan

This week, we’re continuing our GutStrong theme of variety, variety, variety.

Why so much focus on variety? Because science keeps telling us that diversity in what we eat — especially plants — is one of the most powerful tools we have for long-term gut and overall health.

Here’s why variety matters across three big areas…

1️⃣ Variety in Protein… Research shows that having a variety of plant proteins in the diet not only provides all the essential amino acids your body needs, but is also a strong marker of a healthy diet.

A 16-year observational study found… “Greater intake of plant protein was significantly associated with lower overall mortality and cardiovascular disease mortality independent of other risk factors.”

Even better — replacing some animal protein with plant-based protein sources is linked to longevity and a lower risk of heart disease.

2️⃣ Variety in Fibre…A balanced diet rich in different types of fibre — prebiotics, resistant starches, food probiotics, and plant phyto-compounds — creates a diverse, well-functioning gut microbiota.

Research confirms… “A plant-food-rich diet is central to preventing and treating chronic diseases, thanks to its antioxidant and anti-inflammatory properties, bioactive compounds, and nutrient density.”

More fibre variety = more gut microbial diversity = stronger gut resilience.

3️⃣ Variety in Phytonutrients… Plant phyto-compounds, like polyphenols (found in fruits, vegetables, grains, tea, coffee, etc.) have serious health-promoting effects — antioxidant, anti-inflammatory, antibacterial, even neuroprotective.

Your gut bacteria love polyphenols. They use them to produce bioactive compounds that…

• Inhibit pathogenic bacteria.

• Increase beneficial species like Bifidobacterium and Lactobacillus.

• Support a healthier, more balanced gut.

ALL your plans are full of variety — proteins, fibres, phytonutrients — so your gut gets a broad-spectrum boost every single day.

Remember: even if you only use half the plan, you’re still building a stronger, healthier you.

With (gut) love, Nat 💚

P.S. I’d love to see your creations this week! Snap a photo and share it in the Gut Health Circle — you might inspire someone else to add more variety to their plate 💚

👉Download your Nourish and Thrive Meal Plan HERE … And remember, there’s a step-by-step video showing you how to get the very best out of your meal plan plus there’s a shopping list template there too, check it out here