Dr Tim Spectre - aim to eat 30 plants a week

[Footgoose]

Other than maybe the obvious , please share with me your list of what plants you would include in your weekly diet . Maybe even a suggestion of how you would prep them .

anyone who has followed him for a long time , what would you / he not include .

I’m not talking about an ancestral diet - but clearly eating the modern western diet which is very low in plant variety, and high in processed foods, sugar and refined seed oils, is not working out for us at a population level. There’s plenty of scientific evidence to support the claim that eating for your microbiome is beneficial for your overall health. Government dietary advice is heavily influenced by the food industry. I don’t think 30 plant types is the be all and end all of a good diet, but it’s a reasonable place to start.

We’re vegetarians, so lets see whats on the menu this week.

1. cucumber
2. tomatoes
3. peppers
4. lettuce
5. olives
6. radishes
7. baby sweetcorn
8. okra
9. sugar snap peas
10. cauliflower
11. sweetheart cabbage
12. aubergine
13. courgette
14. banana
15. avocado
16. carrots
17. brussels
18. quinoa
19. lentils
20. turtle beans
21. kidney beans
22. pinto beans
23. peas
24. edamame beans
25. beansprouts
26. rice (does this count?)
27. spinach
28. sweet potato
29. butternut squash
30. green beans (the long skinny ones)
31. grapes
32. mushrooms (do these count?)
33. chic peas
34. brocolli
35. leeks
36. honeydew
37. carrots

Tim advises to skip iceberg lettuce and cucumber as they have no nutritional value

30 a week is so easy to achieve.

One thing to note is by making a weekly meal plan you can avoid eating the same things over and over. e.g. cottage pie minced beef dinner lasagne and spaghetti bolognaise will centre around the same vegetables really. Potatoes onions.tomatoes.peas.celery carrots...By writing things down you can plan for beef one night chicken another fish another etc

The article I read said spices count for half a point so an apple sprinkled with cinnamon would be 1.5 and so on.

I've found it is actually much easier than you think. I've tried keeping a list a few times and I always hit 30 by the end of day 2 or 3. It then slows down a lot because there are lots of repetitions over the week - I'll only buy 4-5 types of fruit each week, I have porridge for breakfast every day, I have cucumber and tomatoes as snacks every day and most dinners have onions and garlic in them. Plus my children only eat about 4 vegetables so we have those 4 a lot (alongside a wider variety for us).

So as an experiment I totted up yesterday.

1. oats
2. apple
3. orange
4. cucumber
5. olives
6. tomatoes
7. lettuce
8. courgette
9. garlic
10. chilli
11. broccoli

Some of those were repeats - eg I had a apple at breakfast and another at lunch time and I had tomatoes in my lunch time side salad and in the pasta sauce i made in the evening.

That is typical day, but to be honest there will be a lot of repeats throughout the week. I have porridge and apples and oranges every day, we also eat a lot of onions, tomatoes and broccoli. I think the only different things today is there will be spring onions, peas and slices of pepper in the fried rice tonight.

Just had 4 Roses chocolates:
1 with tangerine
1 with strawberry
1 with hazelnut
1 dairy milk
1 cup of tea
5 units ( I wonder if sugar counts)

Actually I am assuming rice and pasta do not count - but they are plants aren't they (or at least from plants) or do processed plants not count?

I’m just thinking about what I have eaten today…

Muesli, which had nuts and raisins in.
A pear.
Mash, cauliflower cheese, carrot and swede.

Not nearly 30!!

Thank for the posts . I feel without even changing what I eat , my diet is more positive than I previously thought .
I did watch the YouTube pod cast about what Dr Spectre eats in a day . I must say, that looked like a calorie restricted diet to me . No wonder he isn’t counting , I wonder if he feels full all day ? . I wish I could on those portions .

I could get to 30 easily. A fairly typical week:
Salad leaves
Spinach
Cucumber
Peppers
Avocado
Onions
Potatoes
Raspberries
Blueberries
Bananas
apples
Clementines
Grapes
Carrots
Broccoli
Tomatoes
Pumpkin seeds
Almonds
Mushrooms
Parsnips
Sweetcorn
Peas
Cumin
Oregano
Basil
Chilli
Garlic
Ginger
Cinnamon
Thyme

To those calling it a fad, have you looked at the science behind why a healthy microbiome is considered to be so important? Tim Spector is a respected scientist and medical doctor, not someone who has done a six-week nutritionist qualification on the Internet.

Oats, raspberries, figs, apple, mixed nuts and raisins
pumpkin, tomatoes, onion, garlic, kidney beans, paprika, cumin. Coriander
broccoli, peas, asparagus, spinach potato parsley

that was today….with a bit of conscious thinking….

I don't care how qualified he is, he makes his living at least partly by writing self-help books about how to eat. His business is stringing out eat food, not too much, mostly plants over 200+ pages.

Wow.

Porridge
Banana
Bread
Pear
Pasta
Carrot
Pepper (red and yellow)
Courgette
Onion
Celery
Various dried herbs
Fresh basil

12
That's just today and it's not been a good day as DH is in hospital. Would usually have some form of salad, a nut based snack and more fruit

Trying to think what I have had this last week or so just off the top of my head

banana
grapes
tomatoes
garlic
chilli
ginger
pepper (black)
peppers
red onion
white onion
beetroot
olives
cucumber (inc gherkins)
asparagus
broccoli
clementine
oats
corn
spring onion
butternut squash
potato

probably more but can’t think

Forgot tomatoes so 13

This week I've eaten

Sweetcorn
Tomatoes
Red onion
White onion
Spring onion
Garlic
Chillies
Fresh Basil, parsley, mint
Dried oregano, mixed herbs, paprika, chili, cayenne, black pepper
Walnuts, cashews, almonds, hazelnuts
Blueberries
Apple
Satsuma
Banana
Raspberries
Pearl barley
Spinach
Lettuce
Pea shoots
Cucumber
Rocket
Red pepper
Yellow pepper
Kidney beans
Baked beans
Red lentils
Avocado
Lime
Lemon

I am trying to up my consumption though, and actively planning my meals and snacks

I’m a dental hygienist. Obviously we all know and accept that our bodies host plaque bacteria in our mouths which harm our teeth and gums if we do not keep them under control . It’s not a stretch then , to accept there are other bacteria living within us , and on us , that can also do us harm if not look after correctly . It’s pretty obvious when you think about it, yet I never have .

Not hard. Even after an unhealthy day today I managed 24.

Today I ate:

• Toast and marmalade for breakfast (bread made in the bread maker with a seeded flour mix)
• Vegetable samosa for lunch (so various spices and veg)
• Pizza for dinner (admittedly home made from scratch including making the tomato base topping)
• Fruit, Kit Kat

This contained:

Carrot
Peas
Onion
Potato
Cumin
Coriander
Ginger
Chilli
Turmeric
Cinnamon
Cardamon
Tomato
Mushroom
Artichoke
Garlic
Oregano
Olives
Plum
Clementine
Sunflower seeds
Pumpkin seeds
Linseed
Poppy seeds
Millet

I also bought other items today that I will eat this week including leeks to make soup, kiwi fruit, grapes and apples, brussel sprouts so that’s 29 different items in total and I have other different fruit and veg in the freezer I will also eat this week.

You're wrong. His (and his teams) business in the main was predicting covid symptoms and covid numbers when the government didn't want to.

Breakfast
Prunes
Porridge oats cooked with banana, frozen blackberries and cherries (5)

Lunch
Homemade soup of chicken stock with blended carrots, parsnip, apple, leek, celery, parsley, thyme (7)

Dinner
Baked cod with capers, chives, lemon served with asparagus, peas, rice

Side salad of lettuce, cucumber, olives, radish, rocket, salad cress, tomato

Yoghurt with honey and frozen redcurrants, blackcurrants and blueberries (16)

28 in one day 😃

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