For a week, challenge yourself to eat a wider variety of plant foods. Aim to include plenty of vegetables, fruits, nuts, seeds, beans, lentils, chickpeas,and whole grains in your meals.

1. Aim to eat three balanced meals a day, following our Balanced Plate Guide. Try to include a variety of plant foods with every meal.

Avoid snacking unless you genuinely need to—for medical reasons, or as a pre- or post-workout snack after a hard training session. If you do need a snack, choose one that contains protein and fibre to help keep you satisfied.

2. Your goal: Try to eat at least 30 different plant foods over the week with minimum of 20 different vegetables.

Each different plant counts—even herbs, spices, nuts and seeds! The more variety you eat, the more you nourish your gut microbiome, support your immune system, improve digestion, and increase the range of vitamins, minerals and antioxidants your body receives.

Challenge yourself for one week… or even better, make it a lifelong habit!

3. Eat the rainbow, discover new flavours, and have fun trying something different every day!

4. Don’t keep your ideas to yourself! Share your favourite recipes, meal ideas and simple tips in the comments to inspire and help other members. We can all learn from each other, so let’s build a collection of delicious, gut-friendly ideas together!

In our first comment below, you find pdf to help you. Click on it and print it out if you like.