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The Imperfect Nutritionist, London (2026)

21/04/2026

Why can’t I eat like my friend?

If it feels like they eat whatever and stay slim, you’re usually not seeing the full picture.

What you don’t see is they probably:

- Move more without trying (walking, standing, fidgeting)
- Eat less at other meals (smaller appetite, less snacking)
- Have a quiet structure (regular meals, repeat go to foods)
- Are consistent over time (one meal is not the week)
- Stop comparing your behind the scenes to someone else’s highlight reel.

Build your own structure:
- Protein at breakfast
- A planned snack
- 10 minute walk most days
- Regular meal times

Follow for realistic nutrition that works.

19/04/2026

Vanilla and Cinnamon Yoghurt Toast 🍯🍑

Think baked French toast meets cheesecake, but it is just probiotic filled yoghurt with egg and fruit.

Want more protein? Use higher protein Greek yoghurt and add an extra spoon on top

Calories: 480 | Protein: 28 g | Fibre: 6 g | Plant points: 6 (estimate)

INGREDIENTS (serves 2)
• 2 slices bread (thick cut works best)
• 120 g thick Greek yoghurt
• 1 egg
• 1/2 tsp vanilla extract or 1/4 vanilla bean pod
• 1/2 tsp ground cinnamon
• Pinch salt
• Optional 1 tsp honey or maple syrup
• 1 nectarine, thinly sliced
• Handful blueberries
• 1 tbsp toasted flaked almonds or pistachios (optional)
• Optional drizzle honey or maple
• Optional lemon zest

METHOD

1. Heat oven to 200°C fan and line a tray with parchment, or preheat air fryer to 190°C and line the basket with parchment.
2. Whisk yoghurt, egg, vanilla, cinnamon, pinch salt and honey or maple if using until smooth.
3. Place bread on tray or in air fryer, press the centre down to make a shallow well, then spoon in the yoghurt mix.
4. Top with nectarine slices and a few blueberries, then bake 18 to 20 minutes until set and golden, or air fry 8 to 10 minutes until set and golden.
5. Top with remaining blueberries, add toasted nuts if using, then finish with honey or maple and lemon zest if you like.

14/04/2026

Steamed Rice Paper Dumplings 🥟🦐

These are glossy, bouncy, and properly satisfying, with a punchy chilli vinegar sauce that makes them taste like you ordered them.

Calories: 520 | Protein: 42 g | Fibre: 2 g | Plant points: 4

INGREDIENTS (serves 2)
Rolls
• 250 g raw king prawns, peeled and deveined
• 1 tbsp fresh ginger, finely grated
• 2 cloves garlic, finely grated
• 2 tbsp chives, finely chopped
• 1 tsp light soy sauce or tamari
• 1 tsp sesame oil
• small pinch black pepper
• 8 rice paper sheets

Sauce
• 1 tbsp chilli oil
• 2 tbsp rice vinegar
• 2 tbsp light soy sauce or tamari
• 1 clove garlic, finely grated
• 1 tsp honey or sugar
• 2 spring onions, finely chopped
• 2 tbsp coriander, finely chopped
• 1 tbsp extra virgin olive oil

To finish
• crispy shallots, optional
• extra spring onion, optional

METHOD

1. Mix everything for the sauce in a bowl and set aside.
2. Finely chop prawns, then mix with ginger, garlic, chives, soy sauce or tamari, sesame oil and black pepper until slightly sticky.
3. Fill a bowl with warm water, wet a board, line a steamer or heatproof plate with baking paper and lightly oil it.
4. Dip one rice paper sheet briefly, lay it down, add a second sheet on top, spoon a neat line of filling across the lower third, fold sides in and roll tight, repeat.
5. Steam in a single layer for 7 to 8 minutes until glossy and cooked through.
7. Spoon over a little sauce while hot, top with extra spring onion and crispy shallots if using, and serve the rest of the sauce on the side.

12/04/2026

Spiced Whole Roast Cauliflower 🌶️🥦

This is a centrepiece dinner that is mostly oven time. Crispy chickpeas, silky feta yoghurt, and a sharp herby topping makes every bite pop.

Calories: 820 | Protein: 33 g | Fibre: 18 g | Plant points: 10 (estimate)

INGREDIENTS (serves 2)
Cauliflower
• 1 whole cauliflower
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp smoked paprika
• 1/2 tsp turmeric
• 1/2 tsp garlic powder
• 1/4 to 1/2 tsp chilli flakes
• Salt and pepper

Chickpeas
• 1 x 570 g jar chickpeas, drained and dried
• Olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper

Whipped feta yoghurt
• 100 g feta
• 200 g Greek yoghurt
• Juice of 1/2 lemon

Herby topping
• 1 bunch (30 g) parsley, finely chopped
• Small handful mint (10 to 15 g), finely chopped
• 1 small shallot or a bit of red onion, finely chopped
• Juice of 1/2 lemon
• 2 tbsp olive oil
• 2 tbsp apple cider vinegar
• Salt and pepper

METHOD

1. Heat the oven to 200°C fan.
2. Put the cauliflower in boiling salted water for 5 minutes, drain, then let it steam dry.
3. Mix olive oil with cumin, coriander, smoked paprika, turmeric, garlic powder, chilli flakes, salt and pepper, rub all over the cauliflower, then place on a tray.
4. Toss chickpeas with a drizzle of olive oil, cumin, smoked paprika, salt and pepper, spread on a second tray, roast chickpeas 25 to 30 minutes and cauliflower 40 to 50 minutes until crisp and golden.
5. Mash feta with Greek yoghurt and lemon juice until smooth.
6. Mix parsley, mint, shallot, lemon juice, olive oil, apple cider vinegar, salt and pepper, spread feta yoghurt on a plate, top with cauliflower, scatter chickpeas, spoon over herby topping, and serve with flatbreads.

08/04/2026

Broccoli Feta Chickpea Crust Bake 🧀🥦

This is a fridge raid bake that slices like a savoury pie. Chickpeas make the base hearty, then you get greens, feta, and a proper golden cheddar top.

Calories: 410 | Protein: 23 g | Fibre: 9 g | Plant points: 7 (estimate)

INGREDIENTS (serves 2)
• 1 x 570 g jar chickpeas, drained and rinsed
• Optional 1 tbsp olive oil
• 1 cup broccoli florets, cooked and drained well
• Big handful spinach, wilted and squeezed dry
• 1/2 roasted red pepper, drained and chopped
• Optional 2 spring onions, sliced
• 4 eggs
• 1 tbsp Greek yoghurt or milk
• 1 tsp smoked paprika
• 1 tsp garlic granules
• Black pepper
• Small pinch salt
• 30 g feta, crumbled
• 60 g grated cheddar for a golden top
• Lemon zest and juice
• Handful chopped parsley, dill or chives

METHOD

1. Heat oven to 200°C fan, line and oil a cake tin.
2. Tip chickpeas into the tin, smash chunky, drizzle olive oil if using.
3. Top with broccoli, spinach, roasted red pepper and spring onion if using, then sprinkle over most of the feta.
4. Whisk eggs with yoghurt or milk, smoked paprika, garlic granules, black pepper and a small pinch of salt, then pour into the tin.
5. Top with remaining feta and grated cheddar, bake 25 minutes until golden and set.
6. Rest 10 minutes, slice, then finish with lemon zest and juice and herbs.

05/04/2026

Creamy Curry Beef Noodles 🍜🥥

This is the weeknight noodle bowl that actually tastes like comfort. Creamy curry sauce, crisp beef, and greens folded through so it feels balanced without trying.

Calories: 740 | Protein: 39 g | Fibre: 7 g | Plant points: 6

INGREDIENTS (serves 2)
• 1 tbsp olive oil
• 1 inch ginger, finely grated
• 3 garlic cloves, crushed
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground turmeric
• 1/2 tsp mild chilli powder
• 1 tbsp tomato paste
• 200 ml half fat coconut milk
• 150 to 180 ml chicken or vegetable stock
• 1 tsp soy sauce or fish sauce
• 1 tsp brown sugar or honey
• 200 g noodles

Crispy beef
• 200 g lean beef mince
• 1 tsp cumin seeds
• pinch of salt
• black pepper

Greens and finish
• 2 pak choi, sliced
• 1 big handful spinach or edamame
• 2 spring onions, finely sliced
• small handful coriander
• 1 lime
• optional chilli oil
• optional sesame seeds

METHOD

1. Cook beef mince with cumin seeds in a hot pan until deeply browned and crisp, season with salt and black pepper, then remove.
2. In the same pan heat olive oil, cook ginger and garlic, add cumin, coriander, turmeric and chilli powder for 30 seconds, then cook tomato paste 1 minute until darker.
3. Pour in half fat coconut milk and 150 ml stock, add soy sauce or fish sauce and sugar or honey, simmer 5 to 7 minutes until creamy and slightly reduced.
4. Cook noodles, add pak choi and spinach or edamame to the sauce for the last 2 minutes, then toss noodles through, loosening with a splash more stock only if needed.
5. Finish with lime juice, top with crispy beef, spring onions, coriander, chilli oil and sesame seeds if using.

31/03/2026

Orange Chocolate Pots 🍊🍫

These tastes like a Terry's Chocolate Orange in a mousey delicious pot. The silken tofu base is gives it a light and insanely smooth finish (and don't worry you can't taste it!)

Calories: 230 | Protein: 8 g | Fibre: 3 g | Plant points: 1 (estimate)

INGREDIENTS (serves 2)
• 300 g silken tofu
• 130 g dark chocolate, around 70%
• 1 tbsp honey
• finely grated zest of 1 small orange
• pinch of salt
• 1 to 2 tbsp milk, only if needed

METHOD

1. Melt chocolate gently, then leave it to cool for a minute so it is warm rather than very hot.
2. Add silken tofu, melted chocolate, honey, orange zest and salt to a blender or food processor.
3. Blend until completely smooth and glossy, scraping down the sides if needed.
4. If it seems too thick, blend in 1 tbsp milk, then add the second tbsp only if needed.
5. Spoon into 4 small glasses or ramekins and chill 1 to 2 hours for a firmer set.

29/03/2026

Harissa Tahini Roasted Chickpeas 🌶️🍅

This tastes like you cooked for hours. Sweet tomatoes, smoky harissa, and creamy tahini make chickpeas feel properly special.

Calories: 820 | Protein: 26 g | Fibre: 20 g | Plant points: 9

INGREDIENTS (serves 2)
• 2 tbsp olive oil
• 200 g cherry tomatoes
• 1 red romano pepper, deseeded and thinly sliced
• 2 tbsp rose harissa paste
• 1 x 400 g tin tomatoes
• 1 x 570 g jar queen chickpeas, with liquid
• salt and black pepper
• 1 tsp sugar optional, but really helps if your tomatoes are sharp
• 3 to 4 tbsp tahini
• juice of 1/2 lemon
• 1 to 2 tbsp water, to loosen
• pinch of salt
• chopped parsley
• 1 tbsp pine nuts, toasted optional
• extra drizzle of olive oil or chilli oil optional
• sourdough toast, to serve

METHOD

1. Heat the oven to 220°C fan.
2. Tip cherry tomatoes and romano pepper into a oven proof dish, add olive oil, salt and black pepper, toss, then roast 15 minutes.
3. Stir through harissa, add tinned tomatoes and chickpeas, loosen with a splash of water if needed, then roast 20 to 25 minutes until bubbling and jammy.
4. Whisk tahini with lemon juice, pinch of salt and enough water to drizzle, then spoon chickpeas into bowls and finish with tahini, parsley, pine nuts and a drizzle of olive oil or chilli oil, serve with sourdough toast.

24/03/2026

Smoky Tofu Fajitas 🌶️🌯

Grated tofu is the secret here: it bakes into crispy little bits that grab onto all the smoky spicy flavours.

Make this when you want fajitas with a huge flavour hit, but still feel light 😋

Calories: 720 | Protein: 44 g | Fibre: 9 g | Plant points: 7 (estimate)

INGREDIENTS (serves 2)
• 450 g firm tofu, pressed
• 3 tbsp soy sauce or tamari
• 3 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika for tofu and 1 tsp paprika for mushrooms and pepper
• 1 tsp chilli powder
• 200 g mushrooms, sliced
• 1 large red pepper, sliced
• 1 fresh chilli, finely sliced (to serve)
• 4 small tortillas
• 120 g yoghurt
• 40 g grated cheese
• 2 tomatoes, chopped
• 2 big handfuls rocket
• Salt and pepper

METHOD

1. Heat the oven to 200°C fan and line a tray with baking paper.
2. Grate tofu, gently squeeze out extra moisture, toss with soy sauce or tamari, olive oil, garlic powder, paprika and chilli powder, then bake 20 minutes turning once until crispy.
3. Sauté mushrooms with paprika, salt and pepper for 5 minutes, add red pepper and cook 4 to 5 minutes until softened but still crisp.

Tip crispy tofu into the pan, toss 1 to 2 minutes, then fill warm tortillas with rocket, tofu veg mix, yoghurt, cheese and tomatoes and finish with fresh chilli.

22/03/2026

Sticky Peanut Chicken Noodles 🥜🌶️

This bowl stays exciting all the way through: creamy peanut sauce, spicy glossy chicken, and a cold cucumber lime crunch on top.

Calories: 880 | Protein: 52 g | Fibre: 6 g | Plant points: 6 (estimate)

INGREDIENTS (serves 2)
Peanut sauce
• 2 heaped tbsp peanut butter
• 1 tbsp white miso
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• juice of 1/2 lime
• 1 tsp honey or maple syrup
• 1 tsp fresh ginger, finely grated
• 50 to 70 ml warm water

Cucumber herb salad
• 1/2 cucumber, thinly sliced
• 3 spring onions, finely sliced
• small handful coriander, chopped
• juice of 1/2 lime
• small pinch of salt

Spicy chicken
• 1 tbsp extra virgin olive oil
• 400 g chicken mince
• 2 cloves garlic, finely grated
• 1 tsp fresh ginger, finely grated
• 1 tbsp gochujang
• 1 to 2 tsp chilli flakes
• 1 tbsp soy sauce
• 2 tsp rice vinegar
• 1 tsp honey or brown sugar

To serve
• 200 g udon noodles
• small handful crushed peanuts
• extra lime wedges

METHOD

1. Whisk peanut butter, miso, soy sauce, rice vinegar, lime juice, honey or maple, ginger and warm water until smooth and pourable.
2. Toss cucumber, spring onions, coriander, lime juice and a small pinch of salt, then set aside.
3. Brown chicken mince in olive oil, then stir in garlic, ginger, gochujang, chilli flakes, soy sauce, rice vinegar and honey or brown sugar for 1 to 2 minutes until glossy.
4. Cook udon, drain, toss through peanut sauce with a splash of warm water if needed to loosen.
5. Divide noodles between bowls, top with spicy chicken and cucumber herb salad, finish with crushed peanuts and extra lime.

20/03/2026

Viral No-Fold Chicken Dumplings 🥟🔥

These are lazy girl (or boy) dumplings for people who can't be bothered. Crispy bottoms, juicy centres, and the wrapper steams itself tender in the pan.

Calories: 770 | Protein: 45 g | Fibre: 1 g | Plant points: 2 (estimate)

INGREDIENTS (serves 2 as a main, or 3 to 4 as a starter)
• 450 g chicken mince, ideally thigh mince
• 4 spring onions, finely sliced
• 1 tbsp fresh ginger, finely grated
• 2 cloves garlic, finely grated
• 1 tbsp sesame oil
• 1 tbsp light soy sauce
• 2 tsp dark soy sauce
• 1/2 tsp salt
• small pinch black pepper
• 1 pack wonton wrappers
• neutral oil or oil spray
• water, for steaming

Dipping sauce
• 3 tbsp light soy sauce
• 2 tbsp rice vinegar
• 1 tsp sesame oil
• 1 small garlic clove, finely grated
• 1 tsp fresh ginger, finely grated
• 1 to 2 tsp sriracha or chilli oil
• 1 tsp honey, optional

To finish
• 1 spring onion, finely sliced
• sesame seeds, optional
• chilli oil, optional

METHOD

1. Mix chicken mince, spring onions, ginger, garlic, sesame oil, light soy, dark soy, salt and black pepper until sticky and well combined.
2. Stir dipping sauce ingredients together and set aside.
3. Heat a large non stick frying pan over medium heat, lightly oil, add heaped tablespoons of filling and cook 2 minutes to brown the bottoms.
4. Place a wonton wrapper over each mound and gently press around the filling.
5. Pour about 80 ml water around the edge, cover and steam 6 to 8 minutes, add a small splash more water if needed until chicken is cooked and wrappers are tender.
6. Uncover and let bottoms crisp 30 seconds, then serve with dipping sauce and finish with spring onion, sesame seeds and chilli oil if using.

16/03/2026

Don’t chase 30 plant points a week.

Do this for no admin gut diversity...

This week’s newsletter covers
• the simple baseline I use for gut diversity without counting
• the Colour Anchor rule
• the 10 second pre meal reset that makes meals land better
• my easiest upgrade for more variety fast

Plus a recipe that supports it all: Spicy Chickpeas and Tahini Crunch Bowl 🌶️🥣
Warm, crunchy, high fibre, and built for busy weeks.

Read it now. Subscribe to my newsletter. Link in bio 💚

The Imperfect Nutritionist

21/04/2026

19/04/2026

14/04/2026

12/04/2026

08/04/2026

05/04/2026

31/03/2026

29/03/2026

24/03/2026

22/03/2026

20/03/2026

16/03/2026

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