Rob Hobson Nutritionist, Cardiff (2025)

16/10/2025

💪 How much protein do you really need? (Most people get enough!)
With so much online noise about eating more protein, it’s easy to get confused. The UK recommendation is 0.75g per kg body weight per day, but that’s just the minimum.

👉 I usually suggest 1g per kg — simple and realistic for most people. That means if you’re 70kg = 70g protein a day.
 If your BMI’s over 30, base it on 75% of your body weight for a more accurate target.

Here’s what that looks like in food 👇
 🍗 150g chicken breast – 36g 🥫 1 can tuna – 25g 🥚 2 eggs – 14g 🐟 1 salmon fillet – 26g 🥣 150g Greek yoghurt – 15g 🌱 ½ can black beans – 9g 🫘 100g edamame – 14g 🌻 30g mixed seeds – 6.5g

🔹 When you might need more: • 65+ years – 1.0–1.2g/kg to maintain muscle • On GLP-1 meds or losing weight fast – 1.4–1.6g/kg • Strength training or bodybuilding – 1.6–2.0g/kg (ISSN guidelines)

If you’re plant-based, variety is key. Combine foods like tofu + edamame + seeds to get all essential amino acids.

✨ Quality counts — focus on whole and minimally processed foods to hit your protein goals and support healthy muscle, metabolism and recovery.

👉 Follow for more evidence-based nutrition tips you can trust.

14/10/2025

CHICKEN AND BARLEY POT ROAST WITH CRÈME FRAÎCHE 
Looking for a comforting high-protein winter recipe that’s packed with fibre and perfect for family meals? This chicken and barley pot roast is a nourishing one-pot dish that’s ideal for colder days. Cooking the chicken in stock keeps it tender and full of flavour, while the barley adds a satisfying bite and extra fibre for good gut health. Stirring in crème fraîche at the end gives a creamy finish and a calcium boost.

SERVES 4–6 | 465 kcal | 43g protein | 8g fibre
Ingredients 
2 tbsp extra virgin olive oil 3 medium carrots, peeled, halved lengthways and cut into 2cm chunks 2 large leeks, trimmed and sliced 3 garlic cloves, finely chopped Few sprigs of thyme 200g pearl barley 1.2 litres fresh chicken stock 1 x 2kg whole chicken Big handful of baby spinach (optional) 1 tsp English mustard 2 tbsp reduced-fat crème fraîche or Greek yoghurt Juice of ½ lemon Sea salt

Method

1. Preheat oven to 150°C/130°C fan.
2. Heat oil in a large ovenproof casserole dish. Add carrots and leeks, cook for 5 mins until soft, then stir in garlic, thyme and a pinch of salt for 2 mins.
3. Add barley and mix well, then pour in the stock and bring to a gentle simmer.
4. Sit the chicken on top, cover with a lid or foil and cook for 2½ hrs. Increase oven to 220°C/200°C fan, uncover and cook for another 10–15 mins until golden and fully cooked through.
5. Remove chicken and let rest 10 mins. Stir spinach (if using) into the pan to wilt.
6. Stir in crème fraîche, mustard and lemon juice, season, and serve with the barley and veg.

Love this recipe? Save and share it and follow me for more healthy comfort food ideas.
 

12/10/2025

Nutrition, ultra-processed foods and the truth about our broken food system. 
In this podcast, I talk about my career as a nutritionist and the biggest issues we’re facing right now, from obesity and ultra-processed foods to the flood of nutrition misinformation that keeps people confused about what “healthy” really means.
We can’t fix this with willpower or another fad diet. The real change has to come from reshaping the food environment, making healthy choices easier, affordable and accessible for everyone.

I also share what I’ve learned working in nutrition over the years, from the culture and industry influences shaping our diets to the simple changes that actually make a difference.

🎧 Full episode link in bio.
 

11/10/2025

Looking for a simple, nutrient-packed way to support your immune system and gut health? This high-fibre, high-protein Immunity Greens Soup is loaded with plant-based nutrients that help reduce inflammation, support recovery, and keep energy levels steady. Broccoli, peas, and spinach provide vitamin C and antioxidants, while edamame adds plant protein for satiety and muscle repair. The toasted seeds on top not only give crunch but are rich in zinc which is a key mineral for immune function and wound healing.

Immunity Greens Soup Serves 2 | 300 calories | 17g protein | 12g fibre

Ingredients
 1 tbsp extra virgin olive oil 1 garlic clove, sliced 1 tbsp fresh ginger, grated 1 small onion, diced 600ml water 1 head broccoli, chopped 80g edamame 80g peas 1 big handful baby spinach 2 tbsp toasted pumpkin or sunflower seeds Sea salt and black pepper 2 slices of seed rye bread, toasted

Method

1. Heat the oil in a pan and gently sauté the garlic, ginger, and shallot for about 5 minutes until softened.
2. Add the water and salt and bring to the boil.
3. Tip in the broccoli, edamame, and peas and cook for 2 minutes. Turn off the heat, add the spinach, then blend with a stick blender or standard blender until smooth.
4. Ladle into bowls, scatter each with 1 tbsp of pumpkin or sunflower seeds, and finish with a drizzle of chilli oil. The seeds are an excellent source of zinc, which plays an important role in immune defence and repair.
5. Serve immediately with toasted rye bread.

08/10/2025

You don’t need to rely on shop-bought protein bars to get more protein in your diet. It’s easy to make your own homemade protein bars using real, nutrient-rich ingredients that naturally provide protein, fibre, and an array of vitamins and minerals.
These bars are a great whole food alternative to many of the ultra-processed protein snacks on supermarket shelves. They’re simple to make, packed with flavour, and offer a genuinely healthy snack recipe that supports balanced, everyday nutrition.

High-Protein Energy Bars
Serves: 8 Per bar: 285 kcal | 12g protein | 6g fibre

Ingredients
 2 x 400g tines of chickpeas, drained and rinsed  10 soft dates, pitted 4 tbsp honey 8 tbsp crunchy peanut or almond butter 75g ground almonds ½ tsp baking powder 150g mixed seeds (sunflower, linseed, sesame) 100ml milk, oat milk or coconut milk

Method

1. Preheat the oven to 180°C/160°C fan/Gas 4. Line a 20cm square tin with parchment paper.
2. Tip the chickpeas into a food processor, add the dates, honey and nut butter and blitz into a smooth paste. Add the remaining ingredients, then blitz again until smooth.
3. Transfer the mixture to the tin and spread evenly with a spatula.
4. Bake for 25 minutes, or until a knife inserted into the mixture comes out clean.
5. Leave to cool in the pan for 10 minutes, then tip out and cut into 8 bars.

Store in an airtight container for up to 5 days or freeze for up to 3 months. Add 3 tbsp cocoa powder for a chocolate version.

These are nutrient-dense, packed with real food protein, and won’t leave you wondering what’s in them.
 

07/10/2025

There’s been a lot of chat about protein bars this week 👀

Yes most are technically ultra-processed thanks to protein isolates, sweeteners and stabilisers.
 But that doesn’t make them “dangerous.” The science doesn’t support that kind of black-and-white thinking.

Some additives (like certain emulsifiers) have shown gut effects in small human studies, mainly in people with inflammatory gut disorders but these were short-term and used high doses.

For most people, there’s no evidence that the occasional protein bar causes harm. Just don’t make them your daily habit.

✅ Choose bars with 10g+ protein and low added sugar ✅ Go for shorter ingredient lists ✅ Focus on real food most of the time and relax about the rest.

05/10/2025

These Stuffed Medjool Dates with Goat’s Cheese & Pistachios taste just like cheesecake with a creamy, sweet and tangy with a satisfying crunch. You can eat them anytime but they are brilliant for something a bit special to serve when entertaining. You can even skip the honey if you like it’s really just for a glossy finish on the plate.

Recipe (makes 8) 85 kcal | 2.5g protein | 1.6g fibre

Ingredients
 8 Medjool dates 60g soft goat’s cheese 20g pistachios, toasted and finely chopped 1–2 tsp honey

Method

1. Slice the dates lengthways and remove the stones, keeping the dates intact.
2. Fill each one with about a teaspoon of goat’s cheese. Sprinkle with the chopped pistachios and finish with a light drizzle of honey.
3. Arrange on a platter and serve immediately.

✨Sweet, salty, creamy and crunchy — the perfect flavour balance.

Don’t forget to save, follow and share if you like them!
 

04/10/2025

🌿 Greens risotto with sunflower and parmesan crumble 
This is a nutrient-packed twist on classic risotto that is lighter, faster and full of flavour. The mix of spinach, peas and edamame gives it a big hit of plant protein, fibre and antioxidants, while the sunflower–Parmesan crumble adds crunch and a satisfying umami finish. Perfect for a weeknight dinner that feels comforting but still leaves you energised.

Serves 2 | 570 calories | 19.5g protein | 6g fibre
Ingredients
 2 tbsp olive oil
200g spinach
2 cloves garlic, finely chopped 2 leeks, finely sliced  2 cloves garlic, finely chopped 2 leeks, diced 100g frozen peas, defrosted 50g edamame beans, defrosted
250g pouch brown basmati rice 30g sunflower seeds 20g Parmesan cheese, finely grated Sea salt

Method

1. Warm 1 tbsp olive oil in a saucepan over medium heat. Add the spinach with a small splash of water. Cook until completely wilted, then blitz into a smooth green paste.
2. Wipe the pan clean and add the remaining oil. Soften the garlic and leek without colouring, then add peas and edamame. Cook for 2–3 minutes. Stir in the rice, spinach sauce and 150ml water, then simmer for 5 minutes (add a little more water for risotto consistency). Season with salt.
3. Tip the sunflower seeds and Parmesan into a food processor and pulse briefly to make a coarse, crumbly topping.
4. Divide between bowls, top with the crumble and finish with black pepper.

03/10/2025

💤 Can food and supplements really help you sleep better? The truth is… there’s no magic bullet. Sleep is shaped by many factors from stress and lifestyle to hormones and nutrition.

What we do know is that certain nutrients (like magnesium, tryptophan, and even tart cherries) may support sleep quality but the evidence is often modest, mixed, and most effective when part of the bigger picture.

👉 Have you ever tried a sleep supplement or a food-based approach for better rest? I’d love to hear your experience in the comments.

If you found this useful, don’t forget to share, like and follow for more nutrition insights. 🌙✨

02/10/2025

TINNED MACKEREL KEDGEREE 
This tinned mackerel recipe is a brilliant example of how affordable store-cupboard staples can become a delicious and nourishing meal. Packed with omega-3, protein and vitamin D, it makes the perfect high protein dinner. By combining rice, vegetables, spices and fish, you end up with an easy kedgeree that’s both a quick healthy family meal and a great way to make the most of simple ingredients.

Serves 4 | 467 calories | 23g protein | 4.5g fibre
Introduction
 1 tbsp extra virgin olive oil 1 onion, finely chopped 2 garlic cloves, finely chopped 2cm piece of ginger, peeled and grated 1 tbsp medium or mild curry powder ½ tsp ground turmeric 200g basmati rice, rinsed 600ml fresh vegetable or chicken stock 2 large eggs 100g frozen peas, defrosted 10 cherry tomatoes, quartered 2 × 110g tins smoked mackerel fillets, drained 2 spring onions, thinly sliced Handful of coriander, finely chopped (optional) Juice of ½ lemon Sea salt

Method

1. Heat the oil in a large saucepan over a medium heat. Add the onion and sauté for about 5 minutes until softened. Stir in the garlic, ginger, curry powder and turmeric, cooking for about 1 minute until fragrant.
2. Add the rice, stirring to coat it with the spices. Pour in the stock and bring to a simmer, then reduce the heat. Cover the pan and cook for 15 minutes until the rice is tender and the stock is absorbed.
3. While the rice is cooking, boil the eggs for 5 minutes. Drain and cool them under cold running water, then peel and halve them.
4. Once the rice is done, remove the lid and season with salt to taste (don’t worry if it is still a bit wet). Stir in the peas and cherry tomatoes, re-cover the pan and let it sit for 5 minutes.
5. Flake the mackerel over the rice and scatter over the spring onions and coriander (if using). Toss gently and top with the eggs. Finish with a squeeze of lemon juice.

✨ Follow me for more recipes like this — and don’t forget to save and share!
 

26/09/2025

Eggs + potatoes = the ultimate comfort food combo 🙌. This Bombay Potato & Spinach Frittata is a high protein recipethat’s perfect for quick healthy meals. It’s spiced with cumin, turmeric and garam masala for that Indian-inspired flavour and paired with a refreshing yoghurt dip.

This healthy frittata works for breakfast, lunch, dinner or even as meal prep inspo for the week ahead. It’s budget-friendly, packed with spinach for fibre, and freezes beautifully for future family meals.

Serves: 4–6 | 260 kcal | 18g protein | 5g fibre
Ingredients

250g Maris Piper potatoes, peeled + diced (1cm)
1 tsp ground turmeric
500g spinach (or 200g frozen, defrosted)
3 tsp extra virgin olive oil
¼ tsp mustard seeds
¼ tsp cumin seeds
1 red onion, thinly sliced
1 tsp garam masala
1 red chilli, finely chopped (optional)
6 eggs
Sea salt

For the dressing:

½ cucumber, grated + seeds removed
200g Greek yoghurt
2 tbsp fresh lime juice
10 mint leaves, chopped (or ½ tsp dried mint)

Method
 1. Boil potatoes with turmeric for 8–10 mins until just tender. Drain. 2. Wilt spinach in a pan with a splash of water (2 mins), drain, squeeze dry, chop. 3. Heat 2 tsp oil in a non-stick pan. Add mustard + cumin seeds until they pop, then fry onion for 8 mins until soft and golden. Stir in garam masala + chilli. 4. Preheat grill. Beat eggs with salt, then stir in potatoes, spinach + onions. 5. Wipe out pan, add 1 tsp oil, pour in egg mix and spread evenly. Cook gently 8 mins until bottom is set but top slightly runny. 6. Grill top for 4 mins until golden and fully set. Cool slightly before sliding onto a plate. 7. Mix grated cucumber, yoghurt, lime + mint for the dressing. Season. 8. Slice into wedges and serve with yoghurt dip + salad.

✨ Freezer-friendly: wrap wedges in foil, freeze up to 3 months. Defrost overnight in fridge or microwave.
👌🏻Save and follow me for more tasty recipes and nutrition advice.

24/09/2025

In the US, some food companies are now putting a “GLP-1 Friendly” logo on food.
 But here’s the issue — it’s not FDA-approved, not standardised, and has no clear definition.

And honestly… I think this is the wrong conversation.

👉 Eating with a smaller appetite isn’t just about GLP-1 medications like Ozempic or Wegovy. It can happen for many reasons: ageing, illness, recovery, mental health, or simply busy lifestyles.

The real challenge isn’t a logo. It’s how to make mini meals just as nutrient-dense as full-sized meals. That means:
 ✔️ Protein to protect muscle ✔️ Fibre to support digestion ✔️ Colourful, whole ingredients for vitamins + minerals

What we don’t need is a repeat of diet food 2.0 — ultra-processed, over-engineered products hiding behind a health claim.

Instead, we should be normalising nutrient-dense mini meals for everyone, so smaller, balanced eating feels modern, inclusive, and stigma-free.

💬 Over to you:
 Would you trust a GLP-1 friendly food label — or is it just another marketing buzzword?

If you’re looking for nutrient dense recipes for GLP 1 then my book is out soon - The Low Appetite Cookbook (link in bio).

Rob Hobson Nutritionist

16/10/2025

14/10/2025

12/10/2025

11/10/2025

08/10/2025

07/10/2025

05/10/2025

04/10/2025

03/10/2025

02/10/2025

26/09/2025

24/09/2025

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