Chapters

A simple target: 30 different plants each week — fruit, veg, grains, legumes, nuts, seeds, herbs and spices. ✅ Coach's note Early on, celebrate *any* new plant. Later, add weighting if you like. Behaviour change first; precision later.

Swapping toast/cereal for Greek yoghurt, skyr, or cottage cheese steadies the morning glucose curve. 🧠 Why it works Protein slows gastric emptying and supports satiety hormones. You stay full and avoid the mid-morning crash.