Welcome to practical, science backed plant nutrition for digestive motility, healthy cholesterol, and cardiovascular balance[cite: 456].
Navigating chronic constipation, sluggish digestion, high cholesterol, or elevated blood pressure often leaves you sorting through conflicting advice about increasing roughage without causing uncomfortable bloating[cite: 456]. Created by a holistic nutrition coach with ten years of university health education, this 30 page digital guide delivers an approachable, delicious blueprint packed with diverse prebiotic whole foods that optimize digestion while protecting cardiovascular health[cite: 454, 455, 456].
Every recipe, snack, and meal prep step delivers over 40 grams of daily plant fibre paired with healthy unsaturated fats and controlled sodium under 2,100 mg to keep your gut happy and blood pressure steady[cite: 456, 458].
━━━━━━━━━━━━━━━━━━━━━━━━━━
QUICK PRODUCT SPECIFICATIONS
━━━━━━━━━━━━━━━━━━━━━━━━━━
• Product Type: Instant Digital PDF Download[cite: 454]
• Author: Jessica Faulds, The Rebel Nutrition Coach[cite: 455]
• Page Count: 30 full colour pages[cite: 454]
• Duration: 7 full days of planned meals and snacks[cite: 457]
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC[cite: 454]
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing[cite: 454]
• License: Personal use only[cite: 454]
━━━━━━━━━━━━━━━━━━━━━━━━━━
WHAT MAKES THIS GUIDE SPECIAL
━━━━━━━━━━━━━━━━━━━━━━━━━━
• High daily soluble and insoluble fibre: Supplies 43g to 48g of dietary fibre daily from lentils, black beans, whole grain oats, muesli, and fresh berries to support smooth intestinal transit and reduce bowel disease risks[cite: 456, 458, 459].
• Blood pressure and heart protection: Keeps daily sodium low (well under the 2,300 mg limit) while maximizing heart healthy soluble fibre to support healthy vascular function and reduce cardiovascular strain[cite: 456, 458].
• Beneficial unsaturated fats: Features daily servings of raw walnuts, sunflower seed butter, extra virgin olive oil, and tahini to optimize blood lipid panels without heavy saturated fats[cite: 456, 459].
• Bone health mineral balance: Thoughtfully calibrated with rich dietary sources of calcium and phosphorus from fortified coconut yogurt, tofu, oats, and whole grains to support skeletal maintenance on a high fibre diet[cite: 456].
• Practical kitchen routine: Includes batch cooked curries, sheet pan baked tofu, blended muesli breakfasts, and portable dips with an aisle sorted grocery checklist to make weekly meal planning simple[cite: 459, 469, 477, 481, 482, 483].
━━━━━━━━━━━━━━━━━━━━━━━━━━
WHAT IS INCLUDED INSIDE YOUR PDF
━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks[cite: 457]
2. Categorized grocery checklist organized by supermarket aisle[cite: 459]
3. Step by step batch prep and meal packing timeline[cite: 481, 482, 483]
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips[cite: 460, 461, 462, 463, 464, 465, 466, 467, 468, 469, 470, 471, 472, 473, 474, 475, 476, 477, 478, 479, 480]
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins[cite: 458]
━━━━━━━━━━━━━━━━━━━━━━━━━━
HOW DELIVERY WORKS
━━━━━━━━━━━━━━━━━━━━━━━━━━
This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
━━━━━━━━━━━━━━━━━━━━━━━━━━
LOOKING FOR 1 ON 1 COACHING?
━━━━━━━━━━━━━━━━━━━━━━━━━━
Want personalized macro adjustments or ongoing digestive wellness coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition for digestive motility, healthy cholesterol, and cardiovascular balance[cite: 456].
Navigating chronic constipation, sluggish digestion, high cholesterol, or elevated blood pressure often leaves you sorting through conflicting advice about increasing roughage without causing uncomfortable bloating[cite: 456]. Created by a holistic nutrition coach with ten years of university health education, this 30 page digital guide delivers an approachable, delicious blueprint packed with diverse prebiotic whole foods that optimize digestion while protecting cardiovascular health[cite: 454, 455, 456].
Every recipe, snack, and meal prep step delivers over 40 grams of daily plant fibre paired with healthy unsaturated fats and controlled sodium under 2,100 mg to keep your gut happy and blood pressure steady[cite: 456, 458].
━━━━━━━━━━━━━━━━━━━━━━━━━━
QUICK PRODUCT SPECIFICATIONS
━━━━━━━━━━━━━━━━━━━━━━━━━━
• Product Type: Instant Digital PDF Download[cite: 454]
• Author: Jessica Faulds, The Rebel Nutrition Coach[cite: 455]
• Page Count: 30 full colour pages[cite: 454]
• Duration: 7 full days of planned meals and snacks[cite: 457]
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC[cite: 454]
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing[cite: 454]
• License: Personal use only[cite: 454]
━━━━━━━━━━━━━━━━━━━━━━━━━━
WHAT MAKES THIS GUIDE SPECIAL
━━━━━━━━━━━━━━━━━━━━━━━━━━
• High daily soluble and insoluble fibre: Supplies 43g to 48g of dietary fibre daily from lentils, black beans, whole grain oats, muesli, and fresh berries to support smooth intestinal transit and reduce bowel disease risks[cite: 456, 458, 459].
• Blood pressure and heart protection: Keeps daily sodium low (well under the 2,300 mg limit) while maximizing heart healthy soluble fibre to support healthy vascular function and reduce cardiovascular strain[cite: 456, 458].
• Beneficial unsaturated fats: Features daily servings of raw walnuts, sunflower seed butter, extra virgin olive oil, and tahini to optimize blood lipid panels without heavy saturated fats[cite: 456, 459].
• Bone health mineral balance: Thoughtfully calibrated with rich dietary sources of calcium and phosphorus from fortified coconut yogurt, tofu, oats, and whole grains to support skeletal maintenance on a high fibre diet[cite: 456].
• Practical kitchen routine: Includes batch cooked curries, sheet pan baked tofu, blended muesli breakfasts, and portable dips with an aisle sorted grocery checklist to make weekly meal planning simple[cite: 459, 469, 477, 481, 482, 483].
━━━━━━━━━━━━━━━━━━━━━━━━━━
WHAT IS INCLUDED INSIDE YOUR PDF
━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks[cite: 457]
2. Categorized grocery checklist organized by supermarket aisle[cite: 459]
3. Step by step batch prep and meal packing timeline[cite: 481, 482, 483]
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips[cite: 460, 461, 462, 463, 464, 465, 466, 467, 468, 469, 470, 471, 472, 473, 474, 475, 476, 477, 478, 479, 480]
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins[cite: 458]
━━━━━━━━━━━━━━━━━━━━━━━━━━
HOW DELIVERY WORKS
━━━━━━━━━━━━━━━━━━━━━━━━━━
This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
━━━━━━━━━━━━━━━━━━━━━━━━━━
LOOKING FOR 1 ON 1 COACHING?
━━━━━━━━━━━━━━━━━━━━━━━━━━
Want personalized macro adjustments or ongoing digestive wellness coaching? Visit the Coaching tab above to learn more or apply to work together.
