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.
7 Gluten and Dairy-Free Gut Healthy Breakfasts
Keto Omelette With Avocado And Greens
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.
Easy Overnight Paleo Oatmeal (Vegan, Grain-Free)
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.
Protein Rich Blueberry Almond Smoothie
Start your day with this protein-rich and nutrient-dense blueberry almond smoothie or make it for a filling afternoon snack.
Wholesome and Easy Protein Overnight Pumpkin Oats (Vegan, Gluten-Free)
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.
Best Gluten-Free Double Chocolate Muffins (Grain-Free, Paleo)
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.
Low Carb Orange Cardamom Pancakes (Grain-Free, Keto)
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.
Grain-Free Vegan Peanut Butter Cinnamon Granola
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
Easy Lunch Roasted Vegetable Quinoa Salad
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.
Bone Broth Vegetable Soup (Vegan Option)
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.
6 Ingredient Paleo Flax Broccoli Flatbread For Estrogen Dominance
Make your own super healthy paleo flax broccoli flatbread with just a few nutrient-dense ingredients. It’s the perfect sandwich alternative.
Gut Healthy Vegetable Miso Soup
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.
Best Cannelini Bean Salad with Tuna and Artichoke Hearts
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.
Simple Winter Salad with Apple and Pomegranate
This Simple Winter Salad with Apple and Pomegranate is comforting and hearty and perfect for lunch or a light dinner.
Anti-Inflammatory Low-FODMAP Zucchini Carrot Soup (Vegan, Paleo)
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
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!
White Chicken Chili With Great Northern Beans
This delicious white chicken chili with great northern beans is the perfect comfort food when you want a quick and healthy weeknight meal.
Keto Salmon Cakes with Lemon Dill Sauce
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
Lemon Shrimp with Asparagus and Cauliflower Rice is super simple to make, low carb, and makes for a quick 20-minute weeknight dinner.
Easy and Hearty Paleo Chicken Tikka Masala Recipe
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.
Polenta with Mushrooms, Kale, and Dijon Roasted Carrots
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.
One Pan Greek Lemon Chicken with Baby Potatoes
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.
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