Emma Bardwell Nutrition

Emma Bardwell Nutrition Taking control of your health doesn’t have to be difficult, expensive or time consuming. No preaching. No judging. No fads. No pseudoscience.

In my work as a nutrition professional, I help women cut through the noise to feel on top of their game.

If you’ve ever bought psyllium husk and had no idea what to actually do with it… this is for you.It’s one of the most re...
05/05/2026

If you’ve ever bought psyllium husk and had no idea what to actually do with it… this is for you.

It’s one of the most recommended supplements out there, but also one of the most misunderstood.

Swipe through for what it actually does (and what it doesn’t do)…how to use it and if you’ve ever wondered how to pronounce it properly, go to the end 👀

I use psyllium in quite a few recipes in my new book The 30g Plan Cookbook, which is out on Thursday May 7th (that’s in 2 days!!!)

Comment ‘COOKBOOK’ and I’ll send you the preorder link so it arrives on publication day and you can get 30 gramming!

30/04/2026

I’m giving away a £500 hamper to celebrate the upcoming launch of my latest full colour recipe book, The 30g Plan Cookbook.

All you need to do is:

1) Preorder the book (if you haven’t already) and have proof of purchase

2) Follow the brands:



life





3) Comment ‘HAMPER’ below (it’ll give you a link to preorder if you haven’t already ordered)

🚨 Only open to UK residents I’m afraid.

I’ll choose the winner (using an app) on or around launch date which is May 7th.

Good luck everyone and huge thanks for all your support. NOT LONG TO GO!!! ⚡️⚡️⚡️

Do you have to soak chia seeds? Can you grind chia seeds? What’s the difference between basil and chia seeds?Everything ...
30/04/2026

Do you have to soak chia seeds? Can you grind chia seeds? What’s the difference between basil and chia seeds?

Everything you ever wanted to know about chia seeds is answered in the slides. Just swipe across to read.

And if you’d like my blueberry cheesecake blended chia recipe (and 4 other high protein, high fibre breakfasts) just comment ‘GLOWUP’ for my free breakfast makeover guide.

My next post will be about psyllium husk. Keep an eye out 🌾

Are these kind of posts helpful? Let me know below

You all loved my last post so much, I made a part 2. And yes, a few of these are going to sting a little.These aren’t tr...
22/04/2026

You all loved my last post so much, I made a part 2. And yes, a few of these are going to sting a little.

These aren’t trendy hacks or quick fixes, they’re the unglamorous truths that actually move the weight loss needle. I’ve talked about and used them with clients for years and they work, every time, when you actually apply them.

Which ones jump out at you…let me know in the comments.

And as for the last one about ‘what I eat in a day’ videos, tell me I’m not wrong!!! 🫠

If you want some genuinely filling, high protein, high fibre meal inspo that tastes next level, comment “COOKBOOK” and I’ll send you the link to my new recipe book.

If you missed part 1, scroll back a couple of posts 🧡

The last one will have lots of people up in arms. Sorry, but it’s the truth!These weight loss truths work. I’ve been usi...
16/04/2026

The last one will have lots of people up in arms. Sorry, but it’s the truth!

These weight loss truths work. I’ve been using them with my clients for over a decade.

But knowing them is one thing. Doing them is another.

Select three and follow them for 30 days. Notice the changes that happen.

And if you want delicious ideas for filling breakfasts, comment “GLOWUP” and I’ll send you five easy to put together ideas with full protein, fibre and calorie breakdowns.

13/04/2026

Save this healthy granola recipe for later ⤵️✨

🌰 Gut Loving Granola (from my book, The Fibre Effect)

Recipe (7 servings):

🥣 150g jumbo oats
🌾 50g mixed seeds
🥜 50g mixed nuts, roughly chopped
🌱 2 tbsp psyllium husk
🌾2 tbsp ground flax
🤎 1/2 tsp ground cardamom or cinnamon
🥥 2tbsp coconut oil
🍯 4tbsp maple syrup or honey
🥜 4 tbsp nut or seed butter

1. Heat oven to 180°C (160°C) / 350°F

2. Combine all dry ingredients in a large bowl.

3. Warm the oil, nut butter and maple syrup in a small saucepan for a few seconds til it melts. Pour into the dry ingredients and mix well to combine. Tip on to a paper lined baking tray and press done well with the back of a spoon.

4. Bake for 15-20 minutes until golden.

5. Allow to cool and then break up into clusters.

Per 50g serving (approx):

Calories: 200
Protein: 7g
Fibre: 4.5g
Plants: 12+

Example serving:

🥣 1 serving granola
🍦 200g 0% Greek yoghurt
🍓 100g mixed berries

Calories: 350
Protein: 29g
Fibre: 8.5g

Comment the word “FIBRE” if you want 60+ high fibre and high protein recipes + meal plans + really useful fibre resources. And make sure to follow me .bardwell for simple healthy recipes that actually taste good.

tea

06/04/2026

10g fibre + 30g protein porridge bowl 🤌🏼

Simple, non-nonsense breakfast that will keep you going for hours…👇🏼

📍SAVE THIS FOR LATER - PERFECT FOR COLD DAYS 📍

30g barley flakes (or jumbo oats)
200ml milk of choice
150g 0% Greek yoghurt (or alternative)
1 generous tsp nut butter

For the crumble (makes 6 portions):
4 medjool dates
60g pecans
4 tbsp pumpkin seeds

To serve:
1/2 tsp cinnamon
80g blueberries

Simply add the barley and milk to a small saucepan and simmer til cooked (about 20mins). Pulse the crumble ingredients in a blender for a few seconds til a crumble texture is formed.

Turn off the heat. Stir the yoghurt into the porridge and spoon into a bowl. Scatter over the crumble (save the rest in the fridge fur up to a week), drizzle on the nut butter, scatter the blueberries and dust with cinnamon.

This is taken from my best selling book, The 30g Plan, available from all good bookstores and online.

06/04/2026

EDAMAME, PEA & CORN WRAP 🌽

LIKE ❤️ SAVE 📍 SHARE 🙏 FOLLOW 🤸🏻

😋 Putting my spin on these viral ‘wraps’ to make them higher in protein and fibre. They keep in the fridge for a few days - nicer warm in my opinion - so you can batch them for future lunches.

🌮 Some people add the fillings and then fold in half and eat like a taco (you need to let them cool first before folding). I just think easier to pile up and eat with a knife and fork. You do you!

Makes 4:

175g edamame, 100g peas and 200g (tin) sweetcorn
100g mozarella and 100g cheddar cheese
Chilli flakes, salt and pepper

⚡️Preheat oven to 180C
🫛 Spread veg evenly on a parchment paper lined baking tray. 🔴 Use a bowl to make an initial circle…I then used hands to shape
🧀 Sprinkle over the cheese and your choice of seasoning
🧑‍🍳 Put in oven for 20 minutes until golden and crispy

Each wrap (without fillings): 285cals | 20g protein | 5.5g fibre

I ate mine with avocado, rocket, tomatoes, broccoli sprouts

Tomato & basil chickpeas 🍽️ Serves 3 hungry people (or 4 smaller meals).11g of fibre per serve (based on 3 serves)24g pr...
28/10/2025

Tomato & basil chickpeas 🍽️

Serves 3 hungry people (or 4 smaller meals).

11g of fibre per serve (based on 3 serves)
24g protein
390 cals

I served with a rocket salad (included in the nutritional breakdown). You could easily bump up the protein with prawns, shredded chicken or crispy tofu.

Swipe across for the full recipe. Enjoy ☺️

Make sure to follow me .bardwell for high fibre, high protein meals you actually look forward to eating ⚡️

And please don’t forget to like, share, repost. It really helps 🙏

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