Rob Hobson Nutritionist, Cardiff (2026)

26/04/2026

This is the kind of light, high-volume salad I come back to when I want something that feels fresh but still does a job nutritionally.

Watermelon and cucumber are both high in water, so this is a great option if you’re looking for hydrating, low-calorie meals that still fill you up. Watermelon also provides lycopene, an antioxidant linked to heart health.

The quick lemon-pickled onion takes the edge off the raw flavour and adds a bit of sharpness to balance the sweetness.

Add some feta if you like or serve alongside a piece of chicken tofu or fish. Great BBQ dish.

Watermelon & Cucumber Salad with Tahini-Lime Dressing�Serves 2 | 180 kcal | 5g protein | 4g fibre

Ingredients

300g watermelon, cut into chunks�½ small cucumber, sliced�2 tbsp fresh herbs (mint, parsley or coriander)�2 tsp peppery olive oil�1 tbsp toasted pumpkin seeds�Chilli flakes, to finish�Flaky salt

For the lemon-pickled onion�¼ small red onion, thinly sliced�Juice of ½ lemon�Pinch of salt

For the dressing�2 tbsp tahini�Juice of ½ lime�1 tsp honey or maple syrup�Splash of water to loosen�Pinch of salt

Method

1. Add the sliced red onion to a bowl with the lemon juice and a pinch of salt. Mix well and set aside for 10–15 minutes to soften and lightly pickle.
2. Whisk together the tahini, lime juice, honey, salt and a splash of water until smooth and pourable.
3. Add the watermelon, cucumber, herbs and olive oil to a bowl and gently toss.
4. Spoon the dressing onto a plate and spread it out, then pile the salad on top. Scatter over the pickled onion.
5. Finish with pumpkin seeds, chilli flakes and a pinch of flaky salt.

Follow me for more high-fibre recipes, healthy meals and simple nutrition tips.

Check out my new book The Low Appetite Cookbook (US)/ Every Bite Counts (US). Link in bio.

25/04/2026

If you’re going to buy a book, today’s a good day to do it…

It’s Independent Bookstore Day in the US but it’s still a good reminder to support independent bookshops wherever you are.

If you’re someone who still likes browsing, discovering new books and getting proper recommendations, these places really matter.
My new book Every Bite Counts is out on May 5. It’s all about how to eat well when your appetite is low whether that’s due to lifestyle, ageing or things like GLP-1 medication, where eating less can make it harder to get the nutrition your body still needs.

That’s something I’ve been seeing more and more in practice, and it’s a big part of why I wrote it.

It should be making its way into a few independent bookshops too, which feels pretty special.

25/04/2026

Cholesterol isn’t always just about what you eat.

For me, there’s a genetic element to it, which makes it harder to shift but that just means focusing on the things I can control like training, diet, blood pressure, and overall lifestyle.

These are the foods I come back to most days because they do a lot of the heavy lifting for both gut health and cholesterol:

– Oats and chia seeds�– Nuts�– Legumes (beans, lentils, chickpeas)�– Kefir�– Fruit and veg around meals

The common link here is fibre.

Soluble fibre helps lower cholesterol by binding to bile acids in the gut, which are then excreted. Your body then pulls cholesterol from the blood to make more bile which is one of the ways levels come down.

Fibre feeds your gut bacteria. When they ferment it, they produce short-chain fatty acids, which are linked to benefits for gut health and may influence inflammation and cholesterol metabolism.

Across the day, this kind of setup gives me roughly 23–25g of fibre, which is a big chunk of the 30g daily target most people don’t hit.

It’s not just fibre either, you’re also getting polyphenols from plant foods, which help support your gut bacteria.

A couple of simple things that make this easier:

– Decant beans into a container so they’re ready to go�– Keep a “high-fibre cupboard” with staples in one place

It’s not about being perfect, just making it easy enough to do consistently.

PMCID: PMC9268559

22/04/2026

This is one of the easiest high-fibre, high-volume meals you can make if you’re trying to eat healthier without overcomplicating things.

Cabbage is massively underrated, cheap, versatile and a great source of fibre, which most people don’t get enough of. It’s great if you’re looking for meals that actually fill you up without relying on loads of calories.

It’s a simple example of a nutrient-dense, high-fibre meal a big portion that fills your plate and keeps you satisfied.

It works well as a side, but if you want to make it a more complete meal just add a source of protein like grilled chicken, salmon or tofu. That way you’ve got fibre, volume and protein covered.

Crispy Roasted Cabbage with Tahini, Lemon & Chilli Oil�Serves 2 | 260kcal | 8g protein | 10g fibre

Ingredients
�1 medium cabbage, cut into wedges�1 tbsp olive oil�2 tbsp runny tahini (I use Belazu)�Juice of ½ large lemon�1 tsp honey or maple syrup�1–2 tsp crispy chilli oil�Salt and black pepper�1 tbsp dukkah�Small handful chopped parsley

Method�
1. Preheat the oven to 200°C. Arrange the cabbage wedges on a baking tray, drizzle with olive oil and season well. Roast for 30–35 minutes until the edges are crisp and golden.
2. Whisk together the tahini, lemon juice, honey and a splash of water to loosen into a dressing (think single cream consistency).
3. Drizzle over the cabbage, spoon over the chilli oil and finish with dukkah and parsley.

�*High in fibre to support gut health�*Good source of vitamins C and K��Follow me for more easy, high-fibre meals and balanced plates.

21/04/2026

Lots of runners are not getting the best out of their hydration.

They either don’t drink enough and performance drops or they drink too much and end up with gut issues mid-run.

The problem? 👉 most people are just guessing.

If you’ve ever wondered how much you should actually drink when running, it comes down to one thing: 👉 your sweat rate

Hydration isn’t about drinking more water, it’s about having a plan that actually reflects what you lose when you run.

Because:

* sweat losses vary massively between runners
* conditions (heat, pace, humidity) change everything
* what works for someone else won’t work for you

A simple sweat rate test gives you a really practical starting point for:

* how much to drink per hour
* how to plan your marathon hydration
* how to avoid both under and overdoing it

💡 you don’t need to replace everything you lose most runners do well aiming for around 60–80%

Train your hydration like you train your pace.

Follow me for more evidence based nutrition advice. DM to enquire about 1:1 sessions.

19/04/2026

This is the kind of light, high-protein meal I come back to when I want something fresh but still properly balanced.

I’ve been using more tinned crab recently as it’s a really easy and affordable way to add high-quality protein to your diet, and a great option if fresh crab isn’t practical. It’s one of those simple swaps that makes healthy eating feel much more doable.

This is a great example of a meal that’s relatively low in calories but high in volume and nutrient density, so you get a lot of food for not many calories which can be helpful if you’re trying to manage your weight without feeling like you’re eating less.

The sesame-lime dressing brings everything together with a bit of sharpness, while the mango adds natural sweetness so you get that contrast of flavours that makes a simple recipe feel more interesting.

It’s quick, light and ideal for a high-protein lunch or easy midweek dinner when you don’t want anything too heavy.

Crab, Mango and Noodle Salad with Sesame-Lime Dressing�Serves 2 | 315 kcal | 18g protein | 4g fibre

Ingredients�80g rice noodles�120g fresh or tinned white crab meat�½ small ripe mango, thinly sliced�6cm cucumber, halved, deseeded and thinly sliced�2 tbsp coriander, chopped�2 tbsp Thai basil (or regular basil), chopped�1 heaped tbsp peanuts, chopped

For the dressing�2 tsp fish sauce�2 tsp rice vinegar�½ tsp sugar�Juice of ½ lime�1 tsp sesame oil

Method�1. Cook the rice noodles according to the packet instructions, then drain and rinse under warm water.�2. In a small bowl, whisk together the fish sauce, rice vinegar, sugar, lime juice and sesame oil.�3. Add the noodles to a bowl with the crab, mango, cucumber and herbs.�4. Pour over the dressing and toss gently to combine.�5. Divide between two bowls and finish with chopped peanuts.

Nutritional highlights�Provides ≥15% of your RDA for: folate, iodine, iron, magnesium, zinc, vitamins B1, B2, B3, B6, E�Provides ≥30% of your RDA for: phosphorus, selenium, vitamins A, B12, C

Follow me for more high-protein recipes, healthy meal prep ideas and practical nutrition advice.

16/04/2026

This is the kind of high-protein, high-fibre meal I always come back to when time is tight but you still want something balanced.

These smoky prawn and black bean tacos are light, quick to make and packed with flavour, but they also deliver where it matters nutritionally supporting satiety, gut health and energy without feeling heavy.

It’s a great option for a quick healthy lunch or light dinner, especially if your appetite is low but you still want to prioritise nutrient density. You can easily double the quantity if you have a bigger appetite. .

Smoky prawn & black bean tacos�300 kcal | 20g protein | 5g fibre
Serves 2

Ingredients
�150g raw peeled king prawns�1 tsp extra virgin olive oil�¼ tsp smoked paprika�½ tsp ground cumin�¼ tsp ground coriander�½ small garlic clove, grated�2 mini wholemeal or corn tortillas�50g tinned black beans, rinsed and drained�2 tbsp natural yoghurt�30g red cabbage, shredded�30g carrot, julienned �1 spring onion, thinly sliced�2 tsp pumpkin seeds�Juice of ½ lime�Coriander, leaves picked (optional)�Sea salt and black pepper

Method
�1. Toss the prawns with the olive oil, smoked paprika, cumin, coriander, garlic and a pinch of salt.
2. Set a non-stick frying pan over a medium heat. Add the tortilla wraps and warm on either side, then transfer to a plate.
3. Add the prawns to the pan with the beans and cook for 2–3 minutes per side until pink.
4. Spread the sour cream or yoghurt over the wraps, then top with cabbage, carrot, spring onion and pumpkin seeds.
5. Top with the prawns, squeeze over the lime juice and finish with coriander if using. Serve immediately.

Nutritional highlights

>30% RDA:�Iodine, phosphorus, selenium, vitamin B12, vitamin K
>15% RDA:�Calcium, chromium, folate, iron, magnesium, zinc, vitamins A, B6, C, E

15/04/2026

This is actually really positive news for school food in the UK and an important shift in nutrition policy.

You’ve probably seen the headlines about high-sugar foods being cut and deep-fried options coming off the menu. That’s part of it, but it’s not really the most interesting bit.
The real shift is what’s being added back in.

More fruit and vegetables, more wholegrains, and a move towards better diet quality which in practice means more fibre, more balance, and better everyday nutrition for children.
Because the reality is that in many schools, food has drifted towards more ultra-processed, grab-and-go options. Things like sausage rolls, pizza, pastries and paninis that are convenient, but often lower in fibre and overall nutritional quality.

These questions came up a lot radio interview I gave on this topic…

Is this a “nanny state” move?�Will kids actually eat the food?�Shouldn’t this be down to parents?�And what about the cost for schools?

They’re all valid questions, but they don’t really change the bigger picture.

For many children, school meals make up a significant part of their daily intake during term time. That makes schools one of the most effective places to improve diet quality at scale.
This isn’t about replacing parents, it’s about improving the food environment children are in every day.

Of course, this only works if it’s done properly.

Schools need funding and support.�Food needs to be appealing and practical.�And nutrition education has to sit alongside it.

That’s also why enforcement matters because that’s been the weak point of school food standards in the past.

So yes, there are challenges.

But improving fibre intake, reducing excess sugar, supporting better micronutrient intake, and shifting towards more balanced meals is a step in the right direction especially when around 1 in 3 children in the UK leave primary school overweight.

It’s about improving the everyday pattern of what children eat in a setting where habits are formed and small changes can have a meaningful long-term impact.

14/04/2026

Carb loading is one of those strategies that sounds simple, but is often overcomplicated in practice.

The science is clear: increasing carbohydrate intake before longer endurance events can help maximise glycogen stores and support performance. But in practice, most recreational runners don’t need to push this to extremes to see a benefit.

Where things tend to go wrong is leaving it until the day before and suddenly trying to eat far more carbohydrate than usual. That can feel uncomfortable and doesn’t always leave you feeling your best on the start line.

A more practical approach is to make small adjustments in the final 24–48 hours. Increase your carbohydrate portions slightly, ease back on fats, and keep protein moderate so you’re not overly full. It’s not about eating significantly more overall, but shifting your meals towards carbohydrates, with an extra carb-based snack if needed.

This helps support glycogen stores without overwhelming your gut.
If your usual diet already includes carbohydrates, even a modest increase can make a meaningful difference to your fuelling.

And like most areas of sports nutrition, more structured carb loading is best practised in training but making small, familiar adjustments in the final 1–2 days is absolutely fine.

On race morning, a simple carbohydrate-based breakfast can also help restore liver glycogen and support blood glucose levels going into the start.

Good luck if you’re running the London Marathon this weekend.

For more practical, evidence-based nutrition advice, follow along.

12/04/2026

This is the kind of high-protein chicken salad that actually keeps you full.

You’ve got protein from the chicken, healthy fats from avocado and seeds, and plenty of volume from the veg. That combination is what drives satiety (its not just calories). Add in the crunch, softness and freshness from all the different textures and it’s just a much more enjoyable way to eat a salad.

It’s also very quick to make, which is why this is a regular for me during the week. And because there are no salad leaves, this meal prep chicken salad holds up really well in the fridge so it’s ideal if you want a healthy lunch recipe ready to go.

This is a simple easy chicken salad recipe that works just as well for lunch as it does a light dinner and it’s perfect if you’ve got leftover roast chicken to use up.

Crunchy Chicken Salad with Lime & Sesame Dressing�Serves 2 | 300 kcal | 20g protein | 6g fibre

Ingredients�150g cooked chicken breast, shredded�1 small carrot, grated or julienned�6cm cucumber (80g), sliced�50g red cabbage, finely shredded�½ small avocado (80g), diced�2 spring onions, sliced�1 tbsp coriander, chopped�1 tbsp mint, chopped�1 tbsp pumpkin seeds

For the dressing�1 tbsp light soy sauce�1 tsp runny honey�1 tsp sesame oil�Juice of ½ lime�2cm fresh ginger, grated

Method�1. Whisk together the soy sauce, honey, sesame oil, lime juice and ginger.�2. Add the chicken, carrot, cucumber, cabbage, avocado, spring onions, coriander and mint to a bowl.�3. Pour over the dressing and toss gently to coat.�4. Finish with pumpkin seeds and serve.

Nutritional highlights
15% RDA: calcium, magnesium, potassium, zinc, vitamins B1, B2, B12, E�30% RDA: folate, phosphorus, vitamins A, B3, B6, C, K

Simple, balanced and built to keep you satisfied.

Follow me for more high-protein recipes, healthy meal prep ideas and practical nutrition tips.

10/04/2026

Shift work makes eating well harder but not for the reasons most people think.

It’s not just about motivation or willpower. When your sleep is disrupted and your routine is all over the place, your appetite, food choices and energy levels all shift with it. That’s why so many people working nights or rotating shifts feel like their eating habits become harder to manage, even when they’re trying.

This isn’t about dieting or weight loss it’s about supporting your energy, recovery and overall health in a routine that isn’t set up for it.

The goal is to create a bit of structure where you can.

That might mean:

* anchoring your day with one or two proper meals
* having a few go-to healthy meals for shift workers that you can repeat
* building snacks around protein and fibre to keep energy steady
* keeping overnight eating lighter so you feel better through your shift

This is what healthy eating for shift workers looks like in real life. Not perfect, not rigid just practical habits that make things easier.

Because when you’re tired and busy, you won’t default to the best option you’ll default to the easiest one.

So the strategy is simple: make better choices easier.

08/04/2026

This is one of those recipes that uses ingredients people don’t always cook with like beetroot, fennel and fennel seeds but they’re actually very easy to work with and bring loads of flavour.

There’s also plenty of fennel around in supermarkets at the moment, so it’s a good time to use it more. It adds crunch and freshness and works really well with the sweetness of roasted beetroot and apple.

From a nutrition point of view, this is a great example of a high fibre salad that’s nutrient-dense and low in calories. It’s the kind of healthy salad recipe that helps improve diet quality without overcomplicating things.

Beetroot provides nitrates linked to blood flow, apples add soluble fibre, and extra virgin olive oil contributes polyphenols that support heart health.

It works well as a simple low calorie meal or side.

Roasted beetroot, fennel & apple salad�Serves 2
�220 kcal | 4g protein | 6g fibre per serving

Ingredients
�4 large raw beetroots�4 garlic cloves, crushed with skin on�1 tsp fennel seeds�Grated zest and juice of 1 lemon�1 tsp olive oil�A handful of sunflower seeds�1 fennel bulb�1 apple, thinly sliced�100ml apple juice�2 spring onions, finely sliced�A handful of fresh chives, chopped�A handful of fresh coriander, chopped�Salt and pepper�Fennel leaves or fronds, to garnish

Method
�1.Preheat the oven to 200°C (fan 180°C). Wash the beetroots and cut into wedges. 2.Add to a baking tray with the garlic, fennel seeds, lemon zest, olive oil, salt and pepper. Cover with foil and roast for 20 minutes. Remove the foil and roast for a further 15 minutes until tender.
3.Add the sunflower seeds to the tray and return to the oven for a final 5 minutes.
4.Finely slice the fennel using a sharp knife or mandolin and place in a large bowl.
5.Pour over the apple juice, then add the sliced apple, spring onions, chives, coriander and lemon juice. Season with salt and pepper and toss well.
6.Transfer the fennel salad to a serving plate, top with the warm roasted beetroot and garnish with fennel fronds.

Rob Hobson Nutritionist

26/04/2026

25/04/2026

25/04/2026

22/04/2026

21/04/2026

19/04/2026

16/04/2026

15/04/2026

14/04/2026

12/04/2026

10/04/2026

08/04/2026

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