Start a fresh week with this simple-to-follow 7-day gluten and dairy-free gut-healthy meal plan. You can easily mix and match the recipes as you would like.
The beginning of a new year to me is less about resolutions than it is about a reset. It's an opportunity to start fresh, to fully embrace that it is possible to stick to eating in a way that supports our gut and overall health. I'm a firm believer that when we support the health of our gut, we reduce inflammation in the entire body.
This is why I wanted to share 21 gut-healthy recipes you can easily incorporate into your life. Not feeling like making 3 different recipes every day? No problem, you can repeat any of them and mix and match them as you see fit. The key to supporting the health of our gut is to limit processed foods as much as possible and to increase the variety of food we eat each week...particularly plant foods.
But before we dive into the recipes, I wanted to also mention how important it is to allow our digestive system to rest between meals and also take longer breaks overnight. I personally try not to eat for at least 12 hours each day. That means that if I finish dinner at 7, I will wait until at 7 or 8 to have my next meal. You can read all about intermittent fasting in this post and see if it is suitable for your life. This is also a lot easier once you get into the habit of it.
In addition to supporting the health of the gut with good, nourishing food and intermittent fasting, I highly recommend a broad-spectrum probiotic to improve the integrity of your gut lining and so much more.
So now let's get to this simple 7-day easy gut-healthy meal plan. As always, all recipes are 100% gluten and dairy-free.
Shopping List At A Glance
| OVERNIGHT PALEO OATMEAL Chia seeds Flax seeds Walnuts Coconut flakes Almond milk Vanilla extract | ROASTED VEGETABLE QUINOA SALAD Butternut squash Carrots Cauliflower Fresh thyme Walnuts Pumpkin seeds Sunflower seeds Extra virgin olive oil divided Lemon juice Maple Syrup Rice wine vinegar or any mild vinegar 1 teaspoon Dijon mustard | MOROCCAN CHICKPEA TAGINE Extra virgin olive oil Onion Garlic Canned chickpeas Carrots Ground cumin Ground coriander Ground cinnamon Ground ginger Vegetable or chicken broth Preserved lemon Tapioca flour Dried dates Dried apricots Cilantro or parsley |
| PROTEIN-RICH BLUEBERRY ALMOND SMOOTHIE Frozen blueberries Avocado Cacao Coconut oil Almond butter Collagen Bananas Almond milk | BONE BROTH VEGETABLE SOUP Sweet potatoes Carrots Onion Zucchini Green beans Ground ginger Ground turmeric Ground coriander Garlic powder Fresh Italian parsley Fresh Dill Lemon juice Olive oil or coconut oil Bone broth or broth of your choice | WHITE BEAN CHICKEN CHILI WITH GREAT NORTHERN BEANS Extra virgin olive oil Onion Garlic Jalapeno peppers Poblano peppers Great northern beans Shredded chicken Canned mild green chiles Tomatillos Chicken broth Ground cumin Dried oregano Nutritional yeast Tapioca flour toppings: avocado, cilantro, tortilla chips |
| PROTEIN OVERNIGHT PUMPKIN OATS Rolled oats Pumpkin puree Ground cinnamon Ground cardamom (optional) Ground ginger Pumpkin pie spice mix Maple syrup Almond milk Vanilla Extract Pea protein isolate | 6-INGREDIENT PALEO FLAX BROCCOLI FLATBREAD Head of Broccoli Almond Flour Ground flax Nutritional yeast Eggs Sunflower seeds | SALMON CAKES WITH LEMON DILL SAUCE Canned salmon Capers Coconut flour Lemon Extra virgin olive oil Eggs Garlic powder Good mayo Capers Dijon mustard |
| GLUTEN-FREE DOUBLE CHOCOLATE MUFFINS Almond flour Dutched cocoa powder Coconut flour Cinnamon Cardamom Coconut oil Coconut sugar Canned pumpkin or butternut squash Eggs Vanilla Extract Almond butter Chocolate chips | GUT HEALTHY VEGETABLE MISO SOUP Kombu Umami powder or a dashi packet Dried Shiitake mushrooms 1 Taro root Carrots Onion Button mushrooms Napa cabbage, thinly sliced White miso paste optional: sliced green onion to finish | LEMON SHRIMP WITH ASPARAGUS AND CAULIFLOWER RICE Garlic Shallot Shrimp Lemon Extra virgin olive oil Cauliflower rice Italian parsley Fresh basil Asparagus |
| LOW-CARB ORANGE CARDAMOM PANCAKES Eggs Orange blossom water Almond flour Coconut flour Baking soda Coconut oil Ground cardamom Almond or cashew milk Vanilla extract Orange | WHITE BEAN TUNA SALAD WITH ARTICHOKE HEARTS Olive Oil Mediterranean Tuna Cannellini Beans Marinated Artichoke Hearts Rice Wine Vinegar Shallot Fresh Dill or ½ teaspoon Dried Rinsed Capers Extra Virgin Olive Oil Lemon Juice Dried Oregano Red Cabbage | PALEO CHICKEN TIKKA MASALA Boneless skinless chicken thighs Ground turmeric Garam masala + 2 tsp Ground ginger Ground coriander Ground cumin Ground paprika Extra virgin olive oil Onion Garlic Fresh ginger Tomato paste Full fat coconut milk Tomato puree Coconut palm sugar Lime Carrots Russet potato Fresh cilantro |
| GRAIN-FREE VEGAN PEANUT BUTTER CINNAMON GRANOLA Cashews Sunflower seeds Pumpkin seeds Chia seeds Large coconut flakes Almond flour Peanut butter Cinnamon Coconut sugar or allulose Vanilla extract Coconut oil | ROASTED VEG SALAD WITH APPLE AND POMEGRANATE Apple Parsnips Carrots Beets Fresh Thyme Extra virgin olive oil Fresh pomegranate seeds Walnuts Spinach Pomegranate juice Dijon mustard Balsamic vinegar | POLENTA WITH MUSHROOMS, KALE AND ROASTED CARROTS Dry polenta Vegetable broth Vegan butter Extra virgin olive oil Portabella mushrooms Red onion Garlic Kale Fresh thyme Carrot bunch Dijon mustard Lemon juice Dry white wine or broth optional: chopped Italian parsley |
| KETO OMELETTE WITH AVOCADO AND GREENS Eggs Avocado Sprouts (optional) Extra virgin olive oil Sriracha sauce for drizzling (optional) | ANTI-INFLAMMATORY LOW-FODMAP CARROT AND ZUCCHINI SOUP Garlic infused extra virgin olive oil Carrots Zucchini Kale Fresh ginger Ground turmeric Ground ginger Ground coriander Ground sweet paprika Garam masala Vegetable broth (or chicken broth) Full-fat coconut milk Lime Cilantro | ONE PAN GREEK LEMON CHICKEN WITH BABY POTATOES Fresh thyme Lemon Dried oregano Garlic Extra virgin olive oil Chicken thighs Baby potatoes |
7 Gluten and Dairy-Free Gut Healthy Breakfasts
A basic omelet recipe that requires just 3 ingredients. This Omelette With Avocado And Greens is a perfect breakfast or lunch when you want something quick yet nutritious.
If you’re following a grain-free lifestyle and miss having a hearty bowl of oatmeal in the morning, here is a simple overnight oatmeal that’s nutrient-dense and gluten and grain free. It can be topped with your favorite nuts, seeds, nut butter, berries, or bananas.
Start your day with this protein-rich and nutrient-dense blueberry almond smoothie or make it for a filling afternoon snack.
Give your breakfast a makeover with this easy protein-rich overnight pumpkin oats recipe. It takes minutes to prepare and is perfect hot or cold.
These Best Gluten-Free Double Chocolate Muffins make for a perfect breakfast or snack and are delightfully tasty, easy to make and loved by all.
These Low Carb Orange Cardamom Pancakes are the perfect way to start your day. Drizzle them with maple syrup or smother them in almond butter, and honey and you have a delicious breakfast. Swap keto maple syrup and honey to keep them entirely low-carb.
A delicious low-carb, vegan, grain-Free peanut butter cinnamon granola that's healthy, delicious, and versatile.
7 Gluten And Dairy-Free Gut Healthy Lunches
This easy vegetable quinoa salad is my ultimate quick go-to lunch. A few roasted vegetables, nuts, seeds, and some greens, and you’re set.
This bone broth vegetable soup is food for the mind, body, and soul. It is nourishing, gut-healthy, full of antioxidants, and takes just minutes to prep. It can easily be made vegan by substituting bone broth for vegetable broth.
Make your own super healthy paleo flax broccoli flatbread with just a few nutrient-dense ingredients. It’s the perfect sandwich alternative.
This gut-healthy vegetable miso soup is the perfect way to give your body a natural dose of probiotics and vegetables. It’s light yet also satisfying and customizable.
Here is an easy Cannelini Bean Salad with Tuna and Artichoke Hearts recipe that requires mostly pantry items. It’s quick, delicious, nutritious, and filling.
This Simple Winter Salad with Apple and Pomegranate is comforting and hearty and perfect for lunch or a light dinner.
Here is a creamy, anti-inflammatory soup, rich in vegetables, gentle on digestion, and ready in 30 minutes.
7 Gluten And Dairy-Free Gut Healthy Dinners
Moroccan Chickpea Tagine with Preserved Lemons is a light stew that’s perfect for any time of year. It’s sweet, salty, aromatic, and mouthwatering!
This delicious white chicken chili with great northern beans is the perfect comfort food when you want a quick and healthy weeknight meal.
These Keto Salmon Patties with Lemon Dill Sauce make for a speedy weeknight dinner that takes just 10 minutes to cook!
Lemon Shrimp with Asparagus and Cauliflower Rice is super simple to make, low carb, and makes for a quick 20-minute weeknight dinner.
When you want something warming, Paleo Chicken Tikka Masala is the go-to meal during cooler weather. It’s hearty, comforting, and full of healthy spices.
A super simple creamy polenta recipe with a tasty mushroom, kale, and red onion sauce, along with dijon brushed roasted carrots. It’s vegan, gluten and dairy free.
Some foods simply belong together. This one-pan Greek lemon chicken with baby potatoes dish is easy to make and requires hardly any cleanup. Everything is transferred from the stove top to the oven and you will end up with moist, tender chicken and flavorful lemony potatoes.
Anna
This is just what I needed, thank you so much! It would be great to have a shopping list with everything you need for these recepies...
dmodesto
hi Anna, you're very welcome and thank you for the tip. I will work on a shopping list 🙂