Gut-Friendly Dinner: 30-Minutes Meal Plan for a Digestive Health
About This Meal Plan
Ready to show your gut some love? This meal plan is all about fueling your digestive system with tasty, gut-friendly foods.
Every meal, from the gut-friendly probiotics in tempeh to the fiber-rich quinoa, is made to keep things functioning properly. Additionally, you'll find prebiotic-rich asparagus, inflammatory-reducing good fats from avocado and salmon, and fiber-rich vegetables like Brussels sprouts and mushrooms to aid in digestion. It's not just about feeling good—it’s about enjoying real, delicious meals that make your gut feel happy and healthy.
Why This Meal Plan Works for Gut Health:
- Fermented Foods like tempeh introduce beneficial probiotics to support a healthy gut microbiome.
- Prebiotic-Rich Foods like asparagus, chickpeas, and quinoa help nourish good gut bacteria.
- Fiber-Packed Vegetables and whole grains like Brussels sprouts, mushrooms, and brown rice promote digestion and bowel regularity.
- Anti-inflammatory Ingredients like olive oil, avocado, and lemon juice support overall digestive health.
This meal plan has everything you need, whether your goal is to consume tasty food or to help your digestion.
Monday
Southwestern Chicken Bowl with Corn and Avocado
Ingredients: Grilled chicken, quinoa, roasted vegetables (corn, bell peppers, sweet potatoes, etc.), and avocado.
Why it's gut-friendly: Grilled chicken brings the lean, mean protein, while quinoa and corn pack a fiber punch to keep your digestion on track. And let’s not forget avocado—creamy, dreamy, and packed with healthy fats to help fight inflammation and keep your gut happy!
Tuesday
Southwest Tempeh Veggie Bowl
Ingredients: Tempeh (fermented soy), broccoli, bell peppers, carrots, garlic, ginger, and soy sauce.
Why it's gut-friendly: Tempeh brings the probiotic power, while broccoli, Brussels sprouts, and friends load you up with fiber to keep things moving. Plus, garlic swoops in to show your digestive system some serious love. Spicy, tasty, and gut-approved!
Wednesday
Summer Blast Salad With Avocado
Ingredients: Canned chickpeas, avocado, cucumbers, tomatoes, red onion, olive oil, lemon juice, tahini, cumin, and coriander.
Why it's gut-friendly: Chickpeas bring the fiber and prebiotics to keep your gut happy, while avocado delivers those dreamy healthy fats. Add in gut-loving olive oil and zesty lemon juice, and you've got a salad that’s as good for your tummy as it is for your taste buds!
Thursday
Curried Cod and Chickpeas with Cauliflower Rice
Ingredients: Cauliflower rice, chickpeas, spinach, garlic, curry powder, lemon juice, olive oil.
Why it's gut-friendly: Cod brings the lean, protein-packed goodness, cauliflower keeps it low-carb and fiber-rich, chickpeas are your gut’s best friend with prebiotics, and spinach sneaks in extra nutrients. It's a tasty, feel-good meal that your belly (and taste buds) will love!
Mushroom Rice Bowl
Ingredients: Brussels sprouts, mushrooms, garlic, olive oil, soy sauce, and brown rice.
Why it's gut-friendly: Brussels sprouts and mushrooms are rich in fiber, which helps with digestion. Brown rice offers more fiber than white rice, supporting healthy digestion.
Haven't Found Your Perfect Meal Plan Yet?
Still searching for the perfect recipe lineup this week? No worries!
Craft your own craft your own culinary meal plan or stay within a specific budget, we've got you covered.
Explore our flexible options and let your creativity soar, or dive into our budget-friendly meal plans for delicious dishes that won't strain your wallet.
Find out more how to reset your gut with our Simple Tips for Better Digestion.
Get ready to cook up a storm!
