3 Day Gut Health Challenge

Gut Healthy Recipes:

Breakfast, Lunch, Dinner

Breakfast

Gut-Healing Smoothie

  • 1 cup unsweetened almond milk

  • 1/2 banana

  • 1/2 cup frozen blueberries

  • 1 tbsp chia seeds

  • 1 scoop clean protein powders

  • 1/2 tsp ground ginger

  • Handful of Spinach

Instructions:

Blend all ingredients until smooth. Serve chilled.

Avocado & Egg on Sourdough

  • 1 slice sourdough bread (fermented)

  • 1/2 avocado, mashed

  • 1 boiled or poached egg

  • sprinkle of sea salt

  • chili flakes

Instructions:

Toast sourdough, top with mashed avocado and egg. Season to taste.

Overnight Oats with Kefir

  • 1/2 cup rolled oats

  • 1/2 cup plain Kefir

  • 1 tbsp ground flaxseeds

  • 1/2 apple, chopped

  • Dash of cinnamon

Instructions:

Spread hummus on wrap, layer with spinach, chicken, and sauerkraut. Roll and slice.

Gut-Healing Smoothie

  • 1 cup unsweetened almond milk

  • 1/2 banana

  • 1/2 cup frozen blueberries

  • 1 tbsp chia seeds

  • 1 scoop clean protein powders

  • 1/2 tsp ground ginger

  • Handful of Spinach

Instructions:

Blend all ingredients until smooth. Serve chilled.

Avocado & Egg on Sourdough

  • 1 slice sourdough bread (fermented)

  • 1/2 avocado, mashed

  • 1 boiled or poached egg

  • sprinkle of sea salt

  • chili flakes

Instructions:

Toast sourdough, top with mashed avocado and egg. Season to taste.

Overnight Oats with Kefir

  • 1/2 cup rolled oats

  • 1/2 cup plain Kefir

  • 1 tbsp ground flaxseeds

  • 1/2 apple, chopped

Instructions:

Combine all ingredients in a jar. Refrigerate overnight and enjoy in the morning.

Lunch

Lunch

Salmon & Quinoa Bow

  • 1/2 cup cooked quinoa

  • 1 grilled salmon fillet

  • 1/2 avocado, slice

  • 1/2 cup steamed broccoli

  • Drizzle of olive oil & lemon juice

Instructions:

Arrange all ingredients in a bowl. Drizzle with olive oil and lemon juice before serving.

Gut-Friendly Lentil Soup

  • 1 tbsp olive oil

  • 1/2 chopped onion

  • 1 clove garlic, minced

  • 1 carrot, chopped

  • 1/2 cup red lentils

  • 2 cups vegetable broth

  • 1/2 tsp turmeric

Instructions:

Sauté onion, garlic, and carrot in olive oil. Add lentils, broth, and turmeric. Simmer 20 mins

Chicken & Fermented Veggie Wrap

  • 1 whole grain wrap

  • 1/2 cup shredded cooked chicken

  • 1 tbsp hummus

  • Handful of spinach

  • 2 tbsp sauerkraut

Instructions:

Spread hummus on wrap, layer with spinach, chicken, and sauerkraut. Roll and slice.

Salmon & Quinoa Bow

  • 1/2 cup cooked quinoa

  • 1 grilled salmon fillet

  • 1/2 avocado, slice

  • 1/2 cup steamed broccoli

  • Drizzle of olive oil & lemon juice

Instructions:

Arrange all ingredients in a bowl. Drizzle with olive oil and lemon juice before serving.

Gut-Friendly Lentil Soup

  • 1 tbsp olive oil

  • 1/2 chopped onion

  • 1 clove garlic, minced

  • 1 carrot, chopped

  • 1/2 cup red lentils

  • 2 cups vegetable broth

  • 1/2 tsp turmeric

Instructions:

Sauté onion, garlic, and carrot in olive oil. Add lentils, broth, and turmeric. Simmer 20 mins

Chicken & Fermented Veggie Wrap

  • 1 whole grain wrap

  • 1/2 cup shredded cooked chicken

  • 1 tbsp hummus

  • Handful of spinach

  • 2 tbsp sauerkraut

Instructions:

Spread hummus on wrap, layer with spinach, chicken, and sauerkraut. Roll and slice.

Dinner

Dinner

Zucchini Noodles with

Turkey Meatballs

  • 1 zucchini, spiralized

  • 4 turkey meatballs (baked)

  • 1/2 cup sugar-free marinara

  • Sprinkle of basil

Instructions:

Heat marinara with meatballs. Serve over zucchini noodles and top with basil.

Miso Glazed Cod with Veggies

  • 1 cod filet

  • 1 tbsp white miso paste

  • 1/2 tbsp rice vinegar

  • 1 cup steamed mixed veggies

Instructions:

Bake cod with miso and vinegar glaze. Serve with steamed vegetables.

Stuffed Sweet Potato

  • 1 baked sweet potato

  • 1/4 cup black beans

  • 1 tbsp Greek yogurt

  • 1 tbsp salsa

  • Chopped cilantro

Instructions:

Split sweet potato and fill with beans, yogurt, salsa, and cilantro.

Zucchini Noodles with Turkey Meatballs

  • 1 zucchini, spiralized

  • 4 turkey meatballs (baked)

  • 1/2 cup sugar-free marinara

  • Sprinkle of basil

Instructions:

Heat marinara with meatballs. Serve over zucchini noodles and top with basil.

Miso Glazed Cod with Veggies

  • 1 cod filet

  • 1 tbsp white miso paste

  • 1/2 tbsp rice vinegar

  • 1 cup steamed mixed veggies

Instructions:

Bake cod with miso and vinegar glaze. Serve with steamed vegetables.

Stuffed Sweet Potato

  • 1 baked sweet potato

  • 1/4 cup black beans

  • 1 tbsp Greek yogurt

  • 1 tbsp salsa

  • Chopped cilantro

Instructions:

Split sweet potato and fill with beans, yogurt, salsa, and cilantro.