The Elcella Nutrition Guide

Created by a UK Registered Dietitian working within the NHS and a member of the British Dietetic Association, with a focus on gut health and weight management.

Women 25–40

Metabolism and appetite balance

Women 40–60

Perimenopause support

Postpartum

Recovery and energy support

GLP-1 transition

Supporting appetite after medication

Men 30–55

Metabolic health and appetite regulation

Supporting metabolism and appetite balance

This plan is designed to support women aged 25–40 with balanced nutrition that promotes steady energy, metabolic health, and appetite regulation throughout the day.

Key nutrition principles

Prioritise protein at every meal to support satiety and muscle maintenance

Include fibre-rich foods to promote gut health and stable blood sugar

Eat at regular intervals to maintain energy and prevent overeating

Breakfast

Greek yogurt (3–4 tbsp) with berries, chia seeds and walnuts

Lunch

Grilled chicken (palm-sized) with wholewheat pasta (3–4 tbsp), mixed vegetables and olive oil dressing

Dinner

Salmon fillet with roasted potato and broccoli with courgette

Snack

1 apple with peanut butter

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Breakfast

Greek yogurt with raspberries or blueberries, ground flaxseed and almonds

Lunch

Grilled turkey (palm-sized) with brown rice, spinach, cucumber and tomato salad with olive oil

Dinner

Grilled trout fillet with roasted butternut squash and green beans

Snack

1 pear with peanut butter

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Breakfast

Greek yogurt with blackberries, chia seeds and hazelnuts

Lunch

Grilled salmon or tuna with bulgur wheat, rocket, peppers and cucumber salad with olive oil

Dinner

Lean turkey stir-fry with roasted sweet potato, broccoli and courgette

Snack

Apple with almond butter

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Nutrition for perimenopause

This plan supports women during perimenopause with nutrient-dense foods that help manage hormonal changes, maintain bone health, and support metabolic function.

Key nutrition principles

Focus on calcium and vitamin D for bone health

Include phytoestrogen-rich foods to support hormonal balance

Maintain protein intake to preserve muscle mass

Breakfast

Oats with milk, flaxseed, blueberries and yogurt

Lunch

Lentil and roasted vegetable salad with avocado

Dinner

Grilled mackerel with brown rice and steamed greens

Snack

Hummus with carrot sticks

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Breakfast

Oats with milk, flaxseed, raspberries and yogurt

Lunch

Chickpea and roasted vegetable salad with chicken meatballs

Dinner

Grilled chicken with brown rice, broccoli and green beans

Snack

Nuts with blueberries

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Breakfast

Bran Flakes with milk, mixed seeds, blackberries and yogurt

Lunch

Lentil soup with pumpkin seeds and sourdough toast

Dinner

Lean turkey stir-fry with quinoa, courgette and spinach

Snack

Apple with peanut butter

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Postpartum recovery nutrition

This plan is designed to support postpartum recovery with nutrient-rich foods that promote healing, sustained energy, and overall wellbeing during this important time.

Key nutrition principles

Prioritise iron-rich foods to support recovery and energy

Include omega-3 fatty acids for brain health and mood support

Maintain hydration and regular meals for sustained energy

Breakfast

Scrambled eggs with wholegrain toast, avocado and spinach

Lunch

Shredded chicken and vegetable soup with wholegrain bread

Dinner

Baked salmon with quinoa and roasted vegetables

Snack

Greek yogurt with fruit

Elcella timing

Take 2 capsules, 3 times a day.

Breakfast

Boiled eggs with wholegrain toast, cottage cheese and greens

Lunch

Tuna salad with wholegrain crackers

Dinner

Grilled lean beef with potato, broccoli and carrots

Snack

Natural yogurt with pear

Elcella timing

Take 2 capsules, 3 times a day.

Breakfast

Porridge oats with milk, almonds and banana

Lunch

Chickpea and vegetable soup with wholegrain bread

Dinner

Baked cod with quinoa and roasted vegetables

Snack

Greek yogurt with berries

Elcella timing

Take 2 capsules, 3 times a day.

Transitioning from GLP-1 medication

This plan supports individuals transitioning from GLP-1 medication with structured eating patterns that help maintain appetite regulation and metabolic health naturally.

Key nutrition principles

Establish regular meal times to support natural appetite cues

Focus on protein and fibre to promote satiety

Include nutrient-dense foods to support metabolic health

Breakfast

Protein smoothie with yogurt, berries, oats and flaxseed

Lunch

Grilled chicken wrap with vegetables and hummus

Dinner

Lean beef stir-fry with brown rice and vegetables

Snack

Cottage cheese with berries

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Breakfast

Protein smoothie with cottage cheese, berries, oats and flaxseed

Lunch

Tuna wrap with vegetables and hummus

Dinner

Turkey mince stir-fry with brown rice and vegetables

Snack

Cottage cheese with blueberries

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Breakfast

Protein smoothie with yogurt, blueberries, chia seeds and oats

Lunch

Grilled turkey with wholegrain pita and salad with yogurt dressing

Dinner

Grilled chicken with quinoa and stir-fried vegetables

Snack

Greek yogurt with almonds and strawberries

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Supporting metabolic health for men

This plan is designed for men aged 30–55 with balanced nutrition that supports metabolic health, muscle maintenance, and sustained energy throughout the day.

Key nutrition principles

Prioritise protein to support muscle mass and satiety

Include complex carbohydrates for sustained energy

Focus on whole foods to support metabolic health

Breakfast

Egg omelette with vegetables and wholegrain toast

Lunch

Turkey quinoa salad with mixed vegetables and olive oil

Dinner

Grilled chicken with sweet potato and green beans

Snack

Greek yogurt with nuts and berries

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Breakfast

Porridge with milk, almonds and banana

Lunch

Grilled salmon with bulgur wheat and mixed vegetables

Dinner

Lean turkey with brown rice, broccoli and carrots

Snack

Cottage cheese with apple and seeds

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Breakfast

Greek yogurt with berries, chia seeds and sourdough toast

Lunch

Chickpea and roasted vegetable bowl with quinoa

Dinner

Grilled fish with sweet potato and green beans

Snack

Greek yogurt with walnuts and pear

Elcella timing

Take 4 capsules with breakfast, and 4 capsules between lunch & dinner

Designed to work alongside Elcella

These meal plans are intended to be followed alongside Elcella to support your body’s natural appetite signals. By combining structured, nutrient-dense meals with Elcella’s gut-targeted approach, you create the conditions for more stable hunger, improved satiety and a more balanced relationship with food over time.

Alongside an active lifestyle

Movement plays an important role in supporting metabolic and overall health. These plans are designed to complement a balanced, active lifestyle, whether that’s daily walks, strength training or simply staying consistent with movement. The focus is on building sustainable habits that support energy, strength and long-term wellbeing.

Designed to work alongside Elcella

Alongside an active lifestyle