Main Equipment
1 pot Italian chicken skillet
You only need one pot for this meal! The zucchini is a great source of prebiotic fiber (the stuff that feeds your good bacteria) called polydextrol, while the onion and garlic contain prebiotic fiber called inulin. The plain yogurt in this recipe adds creaminess and beneficial bacteria called probiotics.
Lentil stew
Warm, comforting meal you can throw together in a flash. Most of the ingredients in here are pantry products so this is a good recipe to keep on hand when you run out of other prepped meals!
Healthy Gut Microbiome Smoothie
You have 10x as many microbial cells in your GI tract than cells that make up your body! Your gut microbiome is a crucial component of health as is modulates immune response, fights excess inflammation, promotes positive emotions and more! Throwing together this smoothie with all of its gut friendly ingredients is a great way to support those critters in your gut. Raspberries contain fructans while spinach contains cellulose, both are types of fiber that do not provide us with calories but actually feed the microbiome. Flax contains more fibers and Omega-3 fats which also feed the microbiome and fight inflammation. Finish it off with Greek yogurt for a protein source as well as active cultures to populate your GI tract.
Green Strawberry Smoothie
Here's another nutrient dense smoothie recipe to try. This recipe contains 4 different types of pre-biotic fiber to feed your gut microbiome as well as probiotics in the yogurt.
Spinach Artichoke Dip Chickpea Pasta
You can have this yummy dip and feel good afterwards because this version has 11g of fiber and 24g of protein to balance out the carbs and fat.
Garlicky Tofu & Shiitake Stir-fry
This stir fry meal comes together in a couple of minutes! Did you know that cabbage contains polyphenols and fibers that are favorite foods of your good bacteria? Cabbage helps reduce inflammation, high blood pressure, and helps balance cholesterol levels. If you cannot find shiitake mushrooms use any kind available.
If you do not like tofu you can easily switch it out for marinated chicken breast or steak strips.
Crockpot Chicken Enchilada Sweet Potatoes
Here's another one pot meal to make in your crockpot with warm enchilada flavors. The fiber in the sweet potatoes along with the protein form the chicken slow down the digestion of the starch in the sweet potatoes so that you don't see a spike in your blood glucose. Make sure to pair with a non-starchy veggie like a salad! This is a great recipe for gut health with multiple fiber sources, especially if you keep the skin on the sweet potatoes as they are a great source of fiber at 6g in one cup, and contain the pre-biotic fiber called Oligosaccharides. And then using the Greek yogurt instead of sour cream you get a great dose of probiotics.
Spinach & Cauliflower Rice Chicken Casserole
This casserole has lean protein plus 4 different sources of fiber, including a heavy dose of the prebiotic fiber called inulin. Inulin comes from the garlic and artichokes and this inulin will help feed and increase the levels of good bacteria in your gut. Long-term, the good bacteria will improve your insulin sensitivity and calorie control!
Microwave Turkey and Black bean Enchiladas
Easy, MICROWAVE ONLY, lunch or dinner
Instant pot pumpkin pancakes
Easy instant pot seasonal breakfast recipe
Instant pot white bean turkey chili
Easy and flavorful instant pot chili!
Spicy Spinach Tuna Wrap
Easy on-the-go NO COOKING lunch or dinner wrap
Crockpot or Instapot Hot Sauce Chicken
Cook up this tasty chicken in 15 minutes in the instapot or 4 hours in the crockpot and pair with whatever you would like! Put into a wrap or lettuce wrap with shredded carrots, celery, and a creamy dressing.
Honey ginger salmon & broccoli
Bring together these Asian flavors on a sheet pan or divide the recipe by half to cook in an air fryer or Galanz. Just make sure to use parchment paper for easy clean up!
Instapot lentil stew
A quick meal to throw together and you only need a pressure cooker. Very filling and full of plant protein and fiber! Adapted from eating
Cheesy chickpea pasta
No meat & little prep required for this plant protein powered meal! Did you know the fiber in beans, including chickpeas and chickpea noodles, has been shown to lower A1C and LDL cholesterol? Beans are a great nutritional powerhouse to include in you diet!
1 pot skillet pork chops
Dirty just one skillet with this quick meal. Uses 4 pork chops in a quick sauce to feed a family or to store for meal prep. Choose whichever veggies you would like!
Thick and creamy strawberry smoothie
Try this smoothie for a refreshing snack or small meal that you can blend up in a matter of minutes! Choose your protein preference, protein powder or Greek yogurt both work well.
Cherry green smoothie
Cherries, especially tart cherries, spinach, and ginger in this recipe all contain potent anti-inflammatory compounds. Fat and protein sources round out this smoothie to make a balanced breakfast.
Instapot shrimp Thai curry
Tastes like its from a restaurant! Pick the curry paste according to your taste. Use whatever veggies you have on hand!
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