Your Favorite Meals But Better

Let’s be real — no one wants to live off boiled broccoli and regret.
You want comfort food. You want flavor. And you want your gut to feel good.

That’s where this guide comes in.

We took your all-time favorite meals and gave them a gut-health glow-up.

1. Zucchini Noodles with Lentil Marinara

Ingredients:

• 2 medium zucchinis (spiralized)

• 1 cup cooked green or brown lentils

• 1 cup crushed tomatoes

• 2 garlic cloves (minced)

• 1 tbsp olive oil

• 1 tsp dried oregano

• Salt & pepper to taste

• Optional: chopped artichokes, hemp seeds

Instructions:

1. Sauté garlic in olive oil for 1 minute.

2. Add tomatoes, lentils, oregano, salt & pepper. Simmer 10 min.

3. Sauté zoodles in a separate pan for 2–3 minutes (don’t overcook!).

4. Top zoodles with sauce. Add chopped artichokes and hemp seeds for a gut bonus.

 

 2. Creamy Cauli-Mac (Vegan Option)

Ingredients:

• 2 cups cooked gluten-free pasta

• 1 cup cauliflower (steamed)

• ¼ cup oat milk

• 2 tbsp nutritional yeast

• 1 tsp turmeric

• 1 garlic clove

• Salt to taste

Instructions:

1. Blend cauliflower, oat milk, garlic, yeast, turmeric until creamy.

2. Heat sauce in a pan, stir in pasta.

3. Serve with kimchi on the side (or on top if you’re wild).

 

 3. Tummy-Lovin’ Tacos

Ingredients:

• 4 small corn tortillas or romaine leaves

• 1 chicken breast (grilled, sliced)

• ½ avocado (sliced)

• ½ cup shredded red cabbage

• 2 tbsp sauerkraut or pickled onions

• Lime wedges

Instructions:

1. Warm tortillas (or prep romaine).

2. Fill with chicken, cabbage, avocado.

3. Top with kraut or onions. Squeeze lime over everything.

4. Flatbread Pizza with Yogurt Garlic Sauce

Ingredients:

• 1 whole grain or cauliflower flatbread

• 2 tbsp tomato paste

• ½ cup shredded mozzarella

• ½ cup mushrooms (sliced)

• 2 tbsp Greek yogurt

• 1 garlic clove (grated), pinch salt

Instructions:

1. Bake flatbread with tomato paste, cheese, and mushrooms at 400°F (200°C) for 8–10 min.

2. Mix yogurt + garlic + salt.

3. Drizzle sauce on top before serving.

 5. Turkey Burger Bowl

Ingredients:

• 1 ground turkey patty (seasoned + cooked)

• ½ cup cooked quinoa

• ½ sweet potato (roasted)

• 1 cup spinach (sautéed or raw)

• 1 tbsp tahini + lemon juice

Instructions:

1. Layer bowl: quinoa, sweet potato, greens.

2. Top with burger and drizzle tahini-lemon dressing.

🍚 6. Kimchi Cauliflower Stir Fry

Ingredients:

• 2 cups cauliflower rice

• 1 egg

• ½ cup mixed frozen veggies

• 1 garlic clove

• 2 tbsp kimchi

• 1 tsp coconut aminos or tamari

Instructions:

1. Sauté garlic + veggies.

2. Add cauliflower rice, cook 5 min.

3. Push aside, scramble egg, mix in.

4. Add tamari + kimchi last.

 

 7. Sourdough Spinach Grilled Melt

Ingredients:

• 2 slices sourdough bread

• ¼ cup goat cheese or feta

• ½ cup spinach or arugula

• Ghee or olive oil

Instructions:

1. Layer cheese + greens inside bread.

2. Grill on pan with ghee until golden on both sides.

 

 8. Cauliflower-Parsnip Mash

Ingredients:

• 1 cup cauliflower florets

• 1 parsnip (peeled, chopped)

• 1 tbsp olive oil

• 1 garlic clove

• Salt to taste

Instructions:

1. Boil cauliflower + parsnip until soft.

2. Blend with garlic, oil, and salt.

3. Serve as a side with protein.

 9. Oat-Banana Gut  Loving Cakes

Ingredients:

• ½ cup oats

• 1 ripe banana

• 1 egg

• ¼ cup kefir or yogurt

• ½ tsp cinnamon

Instructions:

1. Blend all ingredients into batter.

2. Cook pancakes on nonstick skillet ~2 min per side.

3. Top with berries + nut butter.

 

10. Frozen Yogurt Banana Bites

Ingredients:

• 1 banana (sliced)

• ¼ cup Greek yogurt

• 1 tbsp peanut butter

• Optional: dark chocolate (melted)

Instructions:

1. Spread yogurt + peanut butter between banana slices (like a sandwich).

2. Freeze 1–2 hours.

3. Drizzle with chocolate if you like. Enjoy frozen!

 

The truth is, you don’t have to give up the foods you love to feel better — you just have to level them up.

Gut health isn’t a punishment.
It’s freedom, energy, and that “I feel like myself again” feeling — and it starts one meal at a time.