Rob Hobson Nutritionist, Cardiff (2026)

25/02/2026

Crispy Tempeh Nourish Bowl with Green Goddess Kimchi Dressing & Charred Broccoli

A high-protein, high-fibre dinner bowl built around fermented foods, whole grains and diverse plant fibres to support gut health and microbiome diversity.

Created for as part of their 30-Day Gut Reset.

Serves 2 | 550 calories | 22g protein | 12g fibre per serving
Ingredients

For the bowl�
200g tempeh, sliced�1 tbsp tamari�1 tbsp maple syrup�1 tsp rice vinegar�1 tbsp olive or sesame oil�200g cooked black or brown rice�¼ red cabbage, shredded�1 cucumber, ribboned�1 avocado, sliced�200g tenderstem broccoli�1 tsp olive oil�Fresh coriander or mint�Toasted sesame seeds

For the Green Goddess Kimchi Dressing�
2 heaped tbsp kimchi�3 tbsp yoghurt or kefir�Small handful herbs�1 tbsp lemon juice�1 tbsp olive oil�1 small garlic clove

Method

1. Marinate the tempeh in tamari, maple syrup and rice vinegar. Fry in oil until deep golden and crisp.
2. Toss broccoli in olive oil and cook in a hot pan, leaving undisturbed so it lightly chars before turning.
3. Build the bowl with rice, cabbage and cucumber. Add avocado and broccoli.
4. Blend the dressing ingredients until smooth.
5. Top with crispy tempeh, spoon over the dressing and finish with herbs and sesame seeds.

This bowl layers fermented tempeh, kimchi and kefir with wholegrain rice and high-fibre vegetables — exactly the kind of dietary diversity that helps support digestive health.

👉 Join Bio-Kult’s 30-Day Gut Reset

24/02/2026

Training hard but not progressing?
It might not be your programme. It might be a nutrient gap which I talk about in my latest feature in Womens Fitness this month.

Underfueling in women is rarely extreme dieting. It’s subtle, cumulative. and pretty common.

You can: ✔ Train 4–5 times a week ✔ Eat “clean” ✔ Hit your step count ✔ Prioritise protein at dinner

… and still have low energy availability across the day.

Here are 6 practical fixes I use in sports nutrition when performance stalls:

1️⃣ Stop back-loading protein If most of your protein intake lands in the evening, you’re missing opportunities earlier in the day. Aim for 20–30g at breakfast and lunch to support muscle repair and strength adaptation.
2️⃣ Shorten the gap between meals Long gaps blunt appetite and reduce total energy intake. A small post-workout meal (even if appetite is low) protects recovery.
3️⃣ Add energy without adding bulk If you struggle with appetite, increase calories via fats (olive oil, nut butter, seeds) rather than just volume. This improves nutrient density without feeling overwhelming.
4️⃣ Eat before you train, even something small. Training fasted when overall intake is low compounds the problem.
5️⃣ Reduce intensity slightly if needed Pulling back marginally on exercise intensity while fuelling better often leads to better strength gains not worse.
6️⃣ Watch the red flags Persistent fatigue, stalled progress, disrupted cycles, frequent illness, low mood these are not motivation problems. They’re often fuelling problems.

This isn’t about eating more for the sake of it, It’s about matching intake to training load.

Performance nutrition for women isn’t about extremes. It’s about structure.
If this resonates, tell me if you think you’re under-recovered… or under-fuelled?

22/02/2026

Most adults in the UK aren’t eating enough fibre.

We should be aiming for 30g per day, yet average intake sits closer to 17g and only around 5% of adults reach the target.
That gap matters. Fibre supports gut health, cholesterol balance, blood sugar control and long-term metabolic health.

This chocolate spread made from black beans and a simple way to increase fibre without overhauling your diet. It sounds weird, but it works.

Black beans provide fibre, plant protein and key minerals including magnesium, iron and calcium. Cocoa brings polyphenols. Extra virgin olive oil improves texture and adds a slightly peppery flavour.

It’s nutrient-dense, simple and genuinely satisfying.

Serve it on wholemeal or granary toast, spread onto high-fibre crackers, swirl through porridge or spoon into yoghurt with berries.
If you want it richer, blend try adding 1 tablespoon of peanut butter which add extra creaminess.

Think of this as a fibre booster across the day.

Black Bean Chocolate Spread
16 servings
45 kcal | 3g protein | 4g per serving

Ingredients�
400g cooked black beans (drained and rinsed)�2 tbsp cocoa powder�1–2 tbsp honey�1 tbsp extra virgin olive oil�4 tbsp plant milk�Pinch of sea salt�
Optional: 1 tbsp peanut butter

Method
�Add the black beans, cocoa powder, honey, olive oil and salt to a food processor and blend until smooth.
Add the plant milk gradually until you reach a silky, spreadable consistency.
Blend thoroughly so it becomes completely smooth. If using peanut butter, add and blend again.
Refrigerate for 30 minutes to firm slightly before serving.

Small changes add up. This is how you build fibre in a practical way.
Follow me for evidence-based nutrition advice and simple, nutrient-dense recipes.

19/02/2026

School meals are back in the headlines and this one matters.

I worked in school food in the mid-2000s and saw first-hand the changes that followed the Jamie Oliver campaign. Nutrition standards improved. There was more cooking from scratch. Clear guidelines around fat, sugar and salt. And it genuinely raised the quality of UK school meals.

But the conversation has moved on.

Back then, the focus was nutrients. Today, we’re also talking about ultra-processed foods, food quality, and food education and that’s an important shift.
School meals aren’t just about meeting calorie targets. For many children, it’s the most nutritious meal of their day. It affects concentration, behaviour, long-term health and even how children understand what “healthy” looks like.

Yes, budgets are tight. Yes, food inflation and staffing pressures are real. But if we expect schools to deliver healthy, fresh meals, funding and policy need to reflect that.
This isn’t about blame. It’s about upgrading the system.

Because school food isn’t just catering, it’s a public health intervention.

If we want healthier adults in the future, we have to start with healthier school meals.

Let me know your thoughts…..

18/02/2026

Low appetite doesn’t mean low nutritional needs.

I’m seeing this more often in people training hard while eating less, whether that’s due to GLP-1 medication, fat loss, stress or simply reduced hunger.

The issue? Training still creates demand.

You still need:
 • Protein to support muscle protein synthesis • Carbohydrate to fuel performance and glycogen • Energy for recovery • Micronutrients for bone health and immune function

If intake drops but training doesn’t, the risk isn’t just “feeling a bit tired.” It can mean under-fuelling, loss of lean mass, slower recovery, heavy legs, disrupted sleep and increased illness.

Here’s the nuance:

Post-workout timing isn’t magic. Total daily intake matters more.

But when appetite is low, every feeding opportunity becomes strategic. That’s why I suggest:
 – 4–5 protein touchpoints daily – 20–30g protein where possible – Small, manageable portions – Light carbohydrate before early sessions – Liquids if solids feel difficult

You don’t need big meals. You need consistent, adequate intake.

For most active people eating less or using GLP-1, I’ll often aim for around 1.2–1.6g protein per kg bodyweight per day adjusted to what’s realistic. That’s typically enough to help preserve muscle mass, maintain strength and support recovery during a calorie deficit.

And don’t overlook hydration. Reduced appetite often means reduced fluid intake too which alone can impact performance and increase dizziness.

If you’re training with a low appetite, the goal isn’t perfection, It’s protection. Small meals. Strategic protein. Consistent intake.

Link to The Low Appetite Cookbook in my bio.
Follow for practical, evidence-based nutrition that protects muscle and performance.

15/02/2026

If you’re looking for an easy way to increase your daily fibre intake without making your meals bigger, these pineapple chia pearls are a simple place to start.

Chia seeds absorb around 10–12 times their weight in liquid, forming a soft gel due to their soluble fibre content. Just 1 tablespoon (around 15g) provides roughly 5g of fibre, along with plant protein, magnesium, calcium, iron and one of the richest plant sources of ALA omega-3. It’s a small addition, but nutritionally dense, very much in line with my “small portion, big nutrition” approach.

Why does this matter? In the UK, the recommended fibre intake is 30g per day, yet around 96% of adults don’t reach this target according to national dietary surveys. Most people are sitting well below recommendations, which may have implications for gut health, blood glucose regulation, cholesterol management and long-term cardiovascular health.

Soaking chia seeds isn’t about unlocking extra nutrients, but it does improve texture and tolerance. The gel-forming soluble fibre helps slow digestion and supports beneficial gut bacteria through fermentation in the large intestine. Starting with one tablespoon is sensible especially if your fibre intake is currently low, and increasing gradually can help minimise bloating or discomfort. As with all high-fibre foods, adequate fluid intake matters.

Using pineapple juice gives a natural sweetness and a lighter texture than traditional chia pudding, making it more versatile. Spoon them over Greek yoghurt, add to smoothies or stir into overnight oats. The pearl texture is also fun for kids and an easy way to increase fibre in a family breakfast without it feeling overly “healthy”.

Nutrient dense. Practical. Evidence based.
 Sometimes improving your diet isn’t about eating more it’s about adding smarter!

omega3 digestivehealth healthyeating balanceddiet cholesterol bloodsugar

14/02/2026

How to lower blood pressure naturally?

It starts with what you eat consistently not one superfood, but your weekly pattern.

It’s National Heart Month and while cholesterol gets the spotlight, high blood pressure (hypertension) is one of the biggest risk factors for heart disease in the UK.

Optimal is around 120/80 mmHg. Readings consistently at 140/90 mmHg or above are classed as high and many people don’t know their numbers.

If you’re trying to improve blood pressure through diet, think practical swaps rather than restriction.

-Add a handful of spinach or rocket to sandwiches, omelettes or pasta. -Roast beetroot in batches and keep it in the fridge for salads or grain bowls. -Use lentils or beans to bulk out chilli, curries or Bolognese instead of extra meat. -Have oats for breakfast a few times a week instead of refined cereals. -Keep pistachios in your bag or desk drawer so they replace ultra-processed snacks.

This is how dietary patterns like the DASH diet and Mediterranean diet work as they’re built from small, repeatable habits that increase fibre, potassium, magnesium and nitrate-rich vegetables over time.

If you’re wondering how to reduce blood pressure without extreme dieting, this is it: structure your environment so the heart-healthy choice becomes the default.

Know your numbers. Build from there.

Follow me for evidence-based nutrition advice on blood pressure, cholesterol and cardiovascular health.

Key references: PMID 32091599 | 37833676 | 33198823 | 32330233 | 36935438

13/02/2026

Low appetite but still want proper nutrition?

These high-protein energy balls are one of my go-to strategies when appetite is reduced but energy needs are still high.

They’re nutrient-dense, easy-to-digest snacks made with nuts, seeds, tahini and quinoa — providing healthy fats, plant protein and fibre in a small portion.

They work well as:

• a pre-workout snack • a healthy snack between meals • a calorie-dense option for low appetite • support during GLP-1 medication use • a practical sports nutrition bite without relying on ultra-processed snacks

When appetite is unpredictable, volume matters. Small portions need to work harder and these do.

Follow me for more healthy recipes and evidence-based nutrition advice
The Low Appetite Cookbook is available via the link in my bio.

12/02/2026

If you’re looking for a high-protein, high-fibre breakfast that supports gut health, this kimchi quinoa breakfast bowl is a simple way to nourish your microbiome.

Supporting digestive health doesn’t need to be complicated. It’s about regularly combining fermented foods, diverse plant fibres and quality protein to help your gut microbiome thrive.

I developed this Kimchi, Quinoa & Egg Breakfast Bowl with Sesame Greens for as part of their 30-Day Gut Reset. It pairs fibre-rich quinoa to feed beneficial bacteria, fermented kimchi for live cultures, leafy greens for polyphenols, and egg for protein to help stabilise blood sugar and keep you satisfied.

Kimchi, quinoa & egg breakfast bowl with sesame greens Serves 1 | 457 calories | 20g protein | 9g fibre

Ingredients
 Handful of spinach or tenderstem broccoli 1 tsp sesame oil 1 tsp soy sauce or tamari Squeeze of lime 100g cooked quinoa (warm or cold) ½ avocado, sliced 1 heaped tbsp kimchi 1 soft-boiled egg 1 tbsp toasted sesame seeds Optional: chilli oil drizzle

Method
 1. Warm the greens in a pan with a splash of water until just wilted and glossy.
2. Stir together the sesame oil, soy sauce and lime juice.
3. Spoon the quinoa into a bowl, tuck in the greens, add the avocado and kimchi, then place the jammy egg on top.
4. Drizzle with the dressing and finish with sesame seeds and chilli oil if using.

A balanced, savoury breakfast bowl that supports your gut microbiome while keeping you energised through the morning.

👉 Join Bio-Kult’s 30-Day Gut Reset

08/02/2026

This kitchari-style lentil and rice bowl is warm, soft and gently spiced with turmeric, cumin and mustard seeds. It’s a really good option when you’re after something nourishing, comforting and easy to eat.

For people navigating low appetite eating, including those using GLP-1 medications, meals need to deliver nutrition without feeling heavy. This dish does exactly that. Red lentils provide soft plant-based protein, rice offers gentle energy, and the spices add flavour without irritation.

Although it contains fibre, it’s the kind that tends to work well on GLP-1 medications. The lentils are fully cooked and soft, making the fibre easier to tolerate, while the portion stays modest. Coconut cream adds richness without bulk, pumpkin seeds boost minerals, and lime keeps everything tasting fresh.

Serves 2 | 380 kcal | 15g protein | 5.4g fibre
Ingredients
 40g basmati rice 60g dried red lentils 2 tsp extra virgin olive oil ½ tsp mustard seeds ½ small onion, finely chopped 1 garlic clove, grated 2cm fresh ginger, grated ½ tsp ground cumin ½ tsp ground turmeric 450ml vegetable stock 2 tbsp coconut cream Juice of ½ lime Coriander leaves 2 tbsp pumpkin seeds Sea salt and black pepper

Method
 1. Rinse the rice and lentils.
2. Heat the oil in a saucepan, add the mustard seeds and cook until they pop.
3. Add the onion, garlic and ginger and cook gently for 2–3 minutes. Stir in the cumin and turmeric.
4. Add the rice, lentils and stock, bring to the boil, then simmer gently for 20–25 minutes until soft and porridge-like.
5. Stir in the coconut cream, lime juice and coriander, season well and finish with pumpkin seeds.

Nutrients >30% RDA: folate, iron, magnesium, phosphorus, zinc, vitamin B6 Nutrients >15% RDA: calcium, potassium, vitamins A, B1

👉 Follow for more low-appetite, nutrient-dense meals 📘 The Low Appetite Cookbook — link in bio

06/02/2026

“Plant-based diets don’t work on GLP-1s.” 
I got asked this the other day by someone so here is my opinion….

❌ False — but they need adapting.

It’s easy to assume that once someone starts a GLP-1, healthy eating will just fall into place.
 In reality, appetite is reduced, digestion is slower, meals are smaller and the margin for nutritional error is much tighter.

Most plant-based advice is built around volume: big meals, lots of fibre, large portions of veg, grains and pulses.

On GLP-1s, that approach often backfires, not because plant foods are the problem, but because the physiology has changed.

What works better is a shift in focus:
 • Anchoring meals with protein to protect muscle and nutritional adequacy • Adapting fibre to tolerance rather than chasing daily targets • Prioritising plant diversity over plant volume • Using lower-volume strategies that support gut and metabolic health without overwhelming appetite

This isn’t about eating “less” or eating “perfectly”. 
It’s about eating smarter for a smaller appetite and recognising that balance still matters, even when weight loss is the headline.

If you’re navigating GLP-1s (or supporting someone who is), nutrition still counts it just needs to meet the body where it is.

👉 Save this for later 👉 Follow for evidence-based nutrition and realistic food advice

05/02/2026

Cravings aren’t a lack of willpower  They’re usually a signal.

In my latest Women’s Fitness Monthly column, I share 5 practical, science-backed ways to beat cravings without restriction, guilt or cutting out the foods you enjoy.
Because for most women, cravings are less about “self-control” and more about how, what and when you’re eating, alongside stress, sleep and training load.

The focus is on working with your body, not against it:

1️⃣ Eat for balance – protein, fibre and healthy fats matter 2️⃣ Keep moving – consistency beats intensity 3️⃣ Identify your personal craving triggers 4️⃣ Don’t ban your favourite foods 5️⃣ Support steadier blood sugar and appetite signals

Regular physical activity has been shown to reduce the brain’s reward response to high-fat, high-sugar foods, which may help dampen cravings over time. Another reason movement supports appetite regulation and not just calorie burn.

Try this today: add a source of protein to your next snack or meal and notice how it affects cravings later on. Small changes can make a big difference to energy, focus and food choices.

Save this post and follow me for more evidence based advice and healthy recipes.

Rob Hobson Nutritionist

25/02/2026

24/02/2026

22/02/2026

19/02/2026

18/02/2026

15/02/2026

14/02/2026

13/02/2026

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