Fibre Fix Café lookback: Isabelle Nunn’s workshop on creating a weekly high-fibre lunch plan
Our very own Head of Nutrition Science & Formulation, Isabelle Nunn, held a super practical workshop at our Fibre Fix Café wellbeing immersion that showed guests how to build an easy but effective high-fibre lunch plan for the week. She explained that a great lunch does far more than just get you through the afternoon slump; it actively influences your evening cravings and even long-term health.
Ready to prep? Download your own weekly meal planner here
The power of the midday meal
Isabelle busted the myth that lunch is just a quick fuel stop. What you eat for lunch directly influences your satiety and food choices later in the evening. And the best lunches effortlessly combine protein and fibre, feeding your gut microbiome and energy all in one.
The six-hour microbiome shift
One of the most remarkable takeaways Isabelle shared is the speed of our gut's adaptability. Research shows that in just six to 24 hours of eating a fibre- and polyphenol-rich meal, your microbiome’s composition and abundance begin to change! So staying consistent with these foods dramatically supports a thriving, diverse gut ecosystem and keeps systemic inflammation at bay.
Stress, screentime & inflammation
It’s not just what you eat, but how you eat it. Eating on the go or while staring at a screen can trigger a stress response in the body that fuels inflammation and hinders digestion. Isabelle also touched on popular topics like intermittent fasting and time-restricted eating, highlighting that maximising nutrient density at every meal should always be the priority.
Simple & inclusive
Healthy eating needn't mean obsessing over tracking apps or measuring scales. Isabelle demonstrated how a high-fibre, Mediterranean-style diet, widely recognised for its longevity benefits, can be easily and sustainably adapted to fit any background, budget, and lifestyle.
Isabelle’s top takeaways
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The three-lunch goal: Aim to prep at least three lunches a week instead of buying on the go to ensure your plate is packed with whole foods, fibre, and antioxidants.
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Diversity over perfection: Focus on introducing a wide variety of plant foods to feed your varied strains of beneficial gut microbes.
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Pack a “joy” ingredient: For every lunch you prep, add something purely for joy - be it some dark chocolate, a delicious dressing, or roasted seeds for a satisfying crunch.
Our other workshops:
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Fibre Fix Café lookback: Emma-Louise Boynton’s workshop on reconnecting with your body
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Fibre Fix Café lookback: Nicole Vignola’s workshop on trusting your instincts
