Prompt Your Mind

Gut-Health Meal Plan (One Week) – Gut Health part 2

·

This meal plan focuses on accessible, fiber-rich, plant-based foods to promote a healthy gut microbiome. Ingredients are selected for their availability in most supermarkets. Unfortunately, due to work, I don’t have the time or facilities to prepare a meal, so I’m opting for a shake meal instead.

Day 1

  • Breakfast: Smoothie with spinach, banana, frozen mixed berries, and almond milk.
    • Ingredients: Spinach (1 cup), banana (1), frozen mixed berries (1 cup), almond milk or dairy milk (1 cup).
  • Lunch: Simple salad with mixed greens, canned chickpeas, cucumber, tomato, and olive oil dressing.
    • Ingredients: Mixed greens (2 cups), canned chickpeas (1/2 cup), cucumber (1/2), tomato (1), olive oil (1 tbsp), lemon juice (1 tbsp).
  • Dinner: Lentil and vegetable soup with a side of whole-grain bread.
    • Ingredients: Canned lentils (1 cup), carrots (1/2 cup), celery (1/2 cup), onion (1/2), vegetable broth (2 cups), whole-grain bread (1 slice).
  • Snacks: Apple with peanut butter, roasted peanuts.
    • Ingredients: Apple (1), peanut butter (1 tbsp), roasted peanuts (1/4 cup).

Day 2

  • Breakfast: Overnight oats with chia seeds, milk, and diced apple.
    • Ingredients: Rolled oats (1/2 cup), chia seeds (1 tbsp), milk (1 cup), apple (1/2, diced).
  • Lunch: Veggie sandwich with hummus, spinach, grated carrots, and cucumber slices.
    • Ingredients: Whole-grain bread (2 slices), hummus (2 tbsp), spinach (1/2 cup), carrots (1/4 cup, grated), cucumber slices (1/4 cup).
  • Dinner: Stir-fry with tofu, broccoli, carrots, and soy sauce, served with white or brown rice.
    • Ingredients: Firm tofu (1/2 block), broccoli (1 cup), carrots (1/2 cup), soy sauce (1 tbsp), rice (1 cup cooked).
  • Snacks: Sliced cucumber with hummus, orange slices.
    • Ingredients: Cucumber (1/2), hummus (2 tbsp), orange (1).

Day 3

  • Breakfast: Whole-grain toast with peanut butter and banana slices.
    • Ingredients: Whole-grain bread (1 slice), peanut butter (1 tbsp), banana (1/2).
  • Lunch: Roasted vegetable salad with lettuce, canned corn, and balsamic dressing.
    • Ingredients: Lettuce (2 cups), canned corn (1/2 cup), roasted sweet potato (1/2 cup), balsamic vinegar (1 tbsp), olive oil (1 tbsp).
  • Dinner: Spaghetti with marinara sauce and steamed broccoli.
    • Ingredients: Whole-grain spaghetti (1 cup cooked), marinara sauce (1 cup), broccoli (1 cup, steamed).
  • Snacks: Handful of mixed nuts, pear.
    • Ingredients: Mixed nuts (1/4 cup), pear (1).

Day 4

  • Breakfast: Chia pudding with milk and strawberries.
    • Ingredients: Chia seeds (3 tbsp), milk (1 cup), strawberries (1/2 cup).
  • Lunch: Grain bowl with white rice, black beans, roasted vegetables, and lemon dressing.
    • Ingredients: White rice (1 cup cooked), canned black beans (1/2 cup), roasted zucchini (1/2 cup), olive oil (1 tbsp), lemon juice (1 tbsp).
  • Dinner: Sweet potato and black bean chili.
    • Ingredients: Sweet potato (1 cup, diced), canned black beans (1 cup), canned diced tomatoes (1 cup), chili powder (1 tsp).
  • Snacks: Baby carrots with ranch dressing, apple slices.
    • Ingredients: Baby carrots (1/2 cup), ranch dressing (2 tbsp), apple (1).

Day 5

  • Breakfast: Smoothie with kale, pineapple, banana, and water.
    • Ingredients: Kale (1 cup), canned pineapple (1/2 cup), banana (1), water (1 cup).
  • Lunch: Whole-grain sandwich with peanut butter, banana slices, and a drizzle of honey.
    • Ingredients: Whole-grain bread (2 slices), peanut butter (2 tbsp), banana (1/2), honey (1 tsp).
  • Dinner: Cauliflower curry with rice.
    • Ingredients: Cauliflower (1 cup, florets), canned coconut milk (1/2 cup), curry powder (1 tsp), rice (1 cup cooked).
  • Snacks: Sliced bell peppers, handful of sunflower seeds.
    • Ingredients: Bell peppers (1/2 cup, assorted colors), sunflower seeds (1/4 cup).

Day 6

  • Breakfast: Oatmeal topped with raisins and cinnamon.
    • Ingredients: Rolled oats (1/2 cup), raisins (1/4 cup), cinnamon (1/2 tsp), milk (1 cup).
  • Lunch: Lentil salad with lettuce, canned lentils, and a lemon vinaigrette.
    • Ingredients: Lettuce (2 cups), canned lentils (1/2 cup), olive oil (1 tbsp), lemon juice (1 tbsp).
  • Dinner: Mushroom and spinach stir-fry with rice.
    • Ingredients: Mushrooms (1/2 cup), spinach (1 cup), soy sauce (1 tbsp), rice (1 cup cooked).
  • Snacks: Mixed nuts, banana.
    • Ingredients: Mixed nuts (1/4 cup), banana (1).

Day 7

  • Breakfast: Whole-grain toast with avocado and a sprinkle of salt.
    • Ingredients: Whole-grain bread (1 slice), avocado (1/2), salt (to taste).
  • Lunch: Simple salad with canned tuna, lettuce, cucumber, and olive oil dressing.
    • Ingredients: Canned tuna (1/2 can), lettuce (2 cups), cucumber (1/2), olive oil (1 tbsp), lemon juice (1 tbsp).
  • Dinner: Stuffed peppers with rice and beans.
    • Ingredients: peppers (2, halved), white rice (1/2 cup cooked), canned black beans (1/2 cup), tomato sauce (1/2 cup).
  • Snacks: Fresh fruit salad, roasted peanuts.
    • Ingredients: Assorted fruits (1 cup), roasted peanuts (1/4 cup).

Notes:

  • Hydration: Drink plenty of water and herbal teas throughout the day.
  • Preparation: Batch cook staples like rice, lentils, and roasted vegetables to save time during the week.
  • Substitutions: Feel free to swap vegetables or grains based on what is available.

My own Ratatouille recipe

Here’s a simple and gut-friendly recipe to nourish your microbes while delighting your taste buds:

Ingredients

  • 6 fresh tomatoes
  • 1 can of chopped tomatoes
  • Olive oil
  • 6 onions
  • 5 garlic cloves (germ removed, minced)
  • 5 courgettes
  • 2 aubergines
  • 1 pepper (any color)
  • Concentrated garlic or garlic paste (1 teaspoon, optional)
  • Herbs (e.g., thyme, rosemary, or herbes de Provence, to taste)
  • Salt and pepper (to taste)

Step 1

Using your preferred method, remove the skin from the tomatoes (I microwave them for around 10 minutes after making small cuts; the skin comes off easily).

Step 2

Cut all the vegetables into large cubes, approximately 2 cm by 2 cm.

Step 3

Heat olive oil in a large pot and sauté the onions and garlic (remove the germ from the garlic beforehand).

Step 4

Add the aubergines and cook for 10 minutes.

Step 5

Add the courgettes and pepper, then cook for another 5 minutes.

Step 6

Finish by adding the tomatoes (I add a can of canned chopped tomatoes) and cook for 30 minutes, then uncover and simmer for at least 1 hour, stirring occasionally.

You can add concentrated tomatoes, concentrated garlic and herbs if you want.

Step 7

Optionally, add a glass of dry white wine at the beginning of the covered cooking phase to enhance flavor.

Step 8

Season with salt and pepper to taste.

Enjoy your meal—and happy microbes

Other Posts