Ever wondered how conducting the world’s largest ongoing study of nutrition impacts what you eat? Well, wonder no more as ZOE’s Scientific co-founder @tim.spector invites us into his home to share his go-to meals to nourish his unique biology.
The key here is that to support your gut health, what you eat should change daily! So while Tim’s delicious recipes might inspire you, the real magic is at the end when he shares his top 4 tips that everyone can implement for a healthier diet.
Let us know what you thought of Tim’s meals down below and be sure to subscribe for more insights into the meals that power the ZOE Team.
Learn more:
Want to know one of the easiest ways to improve your health? Eat more plants! –
Are fermented foods good for your gut? –
How to identify ultra-processed food and what to eat instead –
Find out more:
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Outline:
0:00 – Introduction
0:34 – Breakfast
3:01 – Lunch
5:52 – Dinner
7:57 – Tim’s 4 Key Tips
I love the food choices – would enjoy eating that way… but that looked like really small portion sizes – looked like he ate maybe 800 calories total between the 3 meals. Could one double or triple the portions and still be healthy?
Fresh berries are hard to get by and/ or expensive out of season. Non-organic berries are also full of agro-chemicals. From North Scotland….
Avocado, a (sub) tropical fruit, doesn't even grow in this country. How do you know what chemicals it has been treated with? I still have to come across the first organic one. From North Scotland.
Sauerkraut in vinegar😅? You probably mean to say non-pasteurised sauerkraut. Take a trip across the North Sea and get the Germans to teach you.
You eat like 500 calories per day, really?
Not a great diet. Low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.
Coffee for an empty stomach for people with stomach problems, it's one of the worse things I can think of, besides alcohol and drugs and bad food.
He looks lean, alert, fit, healthy. He clearly practices what he preeches!
Gotta have some eggs man
READ Genesis chapter 5 ,These guys were 800yrs old 930yrs old
807yrs old 905yrs old etc…God tells theTRUTH & the truth will set you Free…
For God so loved the world he gave his one and only Son that whoever believes in him shall not perish but have Eternal life – JOHN 3 V 16
coffee on an empty stomach?
Where the hell are animal products here, except for yogurt, mate? Eat some eggs, beef, and full fat cheese! Your hair is so grey. Lack of collagen in a diet perhaps?
Eating 30 plants is rediculus! All thoes plants will give youABS , liste to Dr Chaffee
❤❤❤❤❤❤❤❤❤❤❤
Nice tips but there is NO WAY an active person can survive on some yogurt, nuts, and a slice of bread for the workday. Too bad they have to play this game, and not be honest.
All 3 meals together are probably 600 calories at most. This is a total SCAM, you cannot live on that. They do this on purpose, so people will FAIL, and then buy their products. Very shady.
Hello there . I eat almost every thing you do eat . Deferent is that Middle Eastern people are the best in cooking all those ingredients that really will teast so much teaser than your 😅 Buy me a ticket and will come to show you how to make really yummy healthy food that has history and culture behind. Hope you can take a nasty jock like mine ❤
These people must think that everyone whistles on his way to the bank or ATM. You want people to include 30 plant based foods per week. So if you have a family of 5 to 8, well you must own a farm to feed them. Rye sourdough bread, what is the cost of a genuine artisan bread? Could you pack lunch for 4 -6 children with an artisan veggie sandwich everyday to school with perhaps at least 3 of the 30 plant based foods you recommended? Availability of wholefoods is a huge problem. Where to find these foods which is very costly. While you may give good nutritional advice, the reality is that fast food is cheap ,delicious and easy to find. UNLESS you people could influence governments to lean towards strict regulations on processed foods for wholefoods and laws for companies to meet that standard, nothing will happen. And I am not speaking about things like trans fat and various ingredients etc only. I am speaking of food in its entirety! Governments do not have the political will for such a great task because they want to stay in govt. until such time, which may be never, people will continue with bad health and you all will ultimately be speaking only to the rich.We come full circle. The great divide between rich and poor There are so many other points to make on this issue. Sad indeed!
I thought it was 30 plant foods every day! 😂
If I only had what you've just shown for breakfast, lunch and dinner I'd waste away….! Be interesting to know recommended diet for someone who is very slim but wants to eat healthier to help with mild IBS (which is probably partly to blame for my struggling to keep any weight on); to increase energy levels and to reduce snacking. I find it hard to fill full on just healthy foods, especially as someone who doesn't have a lot of time for cooking or meal preps. On weekends I often have eggs on toast and/or porridge for breakfast, which is better, but in the week it is usually marmite on toast followed by cereal, due to lack of time, or if i am really short on time – a stoats porridge bar and a banana. I then try to pick up healthier pre-made lunch options to take into work but they're often then low calorie too so I still feel hungry a couple hours later and end up eating multiple snacks in a day or I end up buying a healthy salad option but then also get a pre-made sandwich! I follow a pescatarian diet too which also limits what I can pick up pre-made. I have since watching these Zoe videos cut down on UPFs and increased my plant intake which has definitely made my IBS flare-ups less severe/frequent but they are still there and I still struggle with energy levels and feeling hungry more often than anyone around me, so I feel I still need to improve my diet more.
My personal highlights are –
The Ainsley Harriott dexterity of the yoghurt spooning 1:34
The naughty nosh of Avocado (straight off the finger!) 4:41
He learnt about nutrition after becoming a doctor.😅
totally with all of it, except for the amount. if i ate that tiny little yoghurt for breakfast i'd be hungry 5mins after. i basically eat the same just tons more.
i have been eating your suggested diet for a few years. I have had an annual blood test which for the last few years has shown that my potassium level is very high, sometimes dangerously high, and likely to cause kidney damage. Isn't this a danger that people should be made aware of?
Dr Barbara O’Neill says caffeine is not good as it leeches the calcium from the bones among other things.
Your breakfast andnl dinner portions look far too small
This is great. I am also trying to incorporate a more healthy diet and lifestyle into my life. In addition, I am trying to always listen to my body 30 min and 1 hour after I have eaten the meal to validate if I have eaten a proper meal or not. And after such a breakfast, I feel great and fresh :)).
However, I have noticed when I just eat those mentioned ingredients for breakfast without a lot of carbs and for instance I will go for a long walk after that, I won't have enough energy to last a long time. Hence, I think it's good to shape your breakfast based on the physical activity you are planning to do in the first part of the day.
Like adding an apple to my breakfast would have been enough carbs for me to properly last me throughout my whole walk :)).
Cheers!
Great video, thank you!
excellent
So it’s a vegetarian diet. Not enough food in his day
Everything looks delicious, but I would eat double portions of everything.
It looks great and healthy but also looks like it’s a tiny amount of food
Yes me to but I think you could eat more off it I work a lot manual jobs 63 but that would not fill me or keep me going but I don’t eat shit food or drink coke or any think like it I still have a gut problem but I see how it goes
This is inspiring but I have questions. With respect to the environment, 9 different fruits and vegetables are in season here in Spain this month. Adding in tea, coffee, nuts, spices, etc, I don't think we'd get it up further than about 20. So if I´m not prepared to eat imported fruit and veg, I don't think I'd ethically make the 30 per week. I also wondered if your meals included enough protein. I know you say we get enough protein without worrying about it, but I aim for 800 calories a day and on this ration, I doubt if there's more than about 12-15 grammes of protein in the meals. you showed us.
But this meals time are different in other countries. In mine the biggest mail is lunch, with two dishes and dessert. Then is merienda, more similar to his lunch, and then the dinner, always smaller than the lunch. Thoses are the mediterranean meals.