Gut Health Meal Plan

Full-fat Greek yogurt layered with banana, oats, and a sprinkle of chia seeds.

Ingredients:

• •200g plain Greek yogurt
• •1 banana
• •30g rolled oats
• •1 tbsp chia seeds

Use 0% fat Greek yogurt to reduce calories by ~40.

Chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, and feta with lemon-olive oil dressing.

Ingredients:

• •240g canned chickpeas
• •100g cherry tomatoes
• •1/2 cucumber
• •1/4 red onion
• •30g feta cheese
• •15 kalamata olives
• •2 tbsp olive oil
• •lemon

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Red lentils simmered in coconut milk with spinach, cumin, and turmeric, served with one wholemeal flatbread.

Ingredients:

• •150g red lentils
• •200ml light coconut milk
• •80g spinach
• •1 onion
• •garlic
• •1 tsp turmeric
• •1 tsp cumin
• •1 wholemeal pitta/flatbread

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Fluffy quinoa with oven-roasted courgette, sweet potato, and red pepper, dressed with tahini.

Ingredients:

• •150g cooked quinoa
• •100g sweet potato
• •80g courgette
• •80g red pepper
• •1 tbsp tahini
• •1 tsp olive oil

Steamed edamame pods lightly salted.

Ingredients:

• •150g frozen edamame pods
• •pinch sea salt

Firm tofu and mixed vegetables stir-fried in a ginger-soy sauce, served over rice noodles.

Ingredients:

• •200g firm tofu
• •80g rice noodles
• •100g broccoli
• •80g snap peas
• •1 red pepper
• •2 tbsp low-sodium soy sauce
• •1 tsp sesame oil
• •fresh ginger

Oats soaked overnight in almond milk with chia seeds, topped with sliced mango in the morning.

Ingredients:

• •70g rolled oats
• •250ml unsweetened almond milk
• •2 tbsp chia seeds
• •100g mango
• •1 tsp maple syrup

Prepare 5 jars on Sunday for the whole week.

Hearty red lentil soup with cumin, coriander, carrots, and a squeeze of lemon.

Ingredients:

• •150g red lentils
• •2 carrots
• •1 onion
• •2 cloves garlic
• •1 tsp cumin
• •1 tsp coriander
• •vegetable stock
• •lemon

A small handful of mixed nuts with dried apricots.

Ingredients:

• •20g mixed unsalted nuts
• •30g dried apricots

Hearty aubergine and chickpea curry in a tomato-coconut sauce, served with brown rice.

Ingredients:

• •1 medium aubergine
• •240g canned chickpeas
• •200ml light coconut milk
• •200ml tomato passata
• •1 onion
• •garlic
• •ginger
• •150g brown rice
• •curry powder

Full-fat Greek yogurt layered with banana, oats, and a sprinkle of chia seeds.

Ingredients:

• •200g plain Greek yogurt
• •1 banana
• •30g rolled oats
• •1 tbsp chia seeds

Use 0% fat Greek yogurt to reduce calories by ~40.

Slow-cooked toor dal tempered with cumin, mustard seeds, and curry leaves, served with steamed basmati rice.

Ingredients:

• •120g toor dal
• •150g basmati rice
• •1 onion
• •2 tomatoes
• •cumin seeds
• •mustard seeds
• •curry leaves
• •turmeric
• •ghee

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Seasoned black beans in corn tortillas with sliced avocado, salsa, and lime.

Ingredients:

• •240g canned black beans
• •3 corn tortillas
• •1/2 avocado
• •100g tomato salsa
• •lime
• •cumin
• •smoked paprika

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, and feta with lemon-olive oil dressing.

Ingredients:

• •240g canned chickpeas
• •100g cherry tomatoes
• •1/2 cucumber
• •1/4 red onion
• •30g feta cheese
• •15 kalamata olives
• •2 tbsp olive oil
• •lemon

Steamed edamame pods lightly salted.

Ingredients:

• •150g frozen edamame pods
• •pinch sea salt

Red lentils simmered in coconut milk with spinach, cumin, and turmeric, served with one wholemeal flatbread.

Ingredients:

• •150g red lentils
• •200ml light coconut milk
• •80g spinach
• •1 onion
• •garlic
• •1 tsp turmeric
• •1 tsp cumin
• •1 wholemeal pitta/flatbread

Oats soaked overnight in almond milk with chia seeds, topped with sliced mango in the morning.

Ingredients:

• •70g rolled oats
• •250ml unsweetened almond milk
• •2 tbsp chia seeds
• •100g mango
• •1 tsp maple syrup

Prepare 5 jars on Sunday for the whole week.

Fluffy quinoa with oven-roasted courgette, sweet potato, and red pepper, dressed with tahini.

Ingredients:

• •150g cooked quinoa
• •100g sweet potato
• •80g courgette
• •80g red pepper
• •1 tbsp tahini
• •1 tsp olive oil

A small handful of mixed nuts with dried apricots.

Ingredients:

• •20g mixed unsalted nuts
• •30g dried apricots

Firm tofu and mixed vegetables stir-fried in a ginger-soy sauce, served over rice noodles.

Ingredients:

• •200g firm tofu
• •80g rice noodles
• •100g broccoli
• •80g snap peas
• •1 red pepper
• •2 tbsp low-sodium soy sauce
• •1 tsp sesame oil
• •fresh ginger

Full-fat Greek yogurt layered with banana, oats, and a sprinkle of chia seeds.

Ingredients:

• •200g plain Greek yogurt
• •1 banana
• •30g rolled oats
• •1 tbsp chia seeds

Use 0% fat Greek yogurt to reduce calories by ~40.

Hearty red lentil soup with cumin, coriander, carrots, and a squeeze of lemon.

Ingredients:

• •150g red lentils
• •2 carrots
• •1 onion
• •2 cloves garlic
• •1 tsp cumin
• •1 tsp coriander
• •vegetable stock
• •lemon

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Hearty aubergine and chickpea curry in a tomato-coconut sauce, served with brown rice.

Ingredients:

• •1 medium aubergine
• •240g canned chickpeas
• •200ml light coconut milk
• •200ml tomato passata
• •1 onion
• •garlic
• •ginger
• •150g brown rice
• •curry powder