Improved Digestion Weekly Meal Plan

in Meal Plans by

Bloating is something many of us deal with everyday, but the good news is you don’t have to. Making simple changes to your diet and promoting healthy digestion with good food can make a huge difference to how you feel, which will in turn affect every aspect of your life. Try out our weekly improved digestion meal plan and see how much better your body can feel. 

DAY 1

BREAKFAST 1 cup kefir

2 tbsp chia seeds

1 cup pineapple slices

LUNCH Greek salad
DINNER 1 cup foul with mixed vegetables and olive oil

½ baladi bread

SNACKS 3 squares dark chocolate (70% or more)

Apple and ginger smoothie*

1 cup minty green tea

DAY 2

BREAKFAST  Mixed vegetable omelette (3 eggs)

1 slice wholemeal toast/ ½ baladi bread

1 cup sliced cucumbers

LUNCH 2 grilled chicken breasts

1 cup arugula/spinach with olive oil and balsamic vinegar dressing

Oven roasted lemon asparagus and tomatoes

DINNER ½ avocado, mashed

2 slices wholemeal toast

2 tablespoons chia seeds

SNACKS 30g almonds

Eggplant crisps*

1 cup minty green tea

DAY 3

BREAKFAST Banana and kiwi smoothie*
LUNCH Chickpea salad
DINNER Lentil soup*

1 cup kombucha

SNACKS 1 cup minty green tea1 cup kefir with 2 tbsp chia seeds

DAY 4

BREAKFAST 2 slices wholemeal toast

2 tablespoons almond/peanut butter

1 banana

LUNCH 1 fillet grilled salmon

Broccoli soup*

DINNER 4 tablespoons beetroot hummus

½ baladi bread

1 cup mixed raw vegetables

SNACKS 1 cup minty green tea

3 apricots or 3 dates

DAY 5

BREAKFAST Oatmeal*

1 grapefruit

1 cup kombucha

LUNCH 200g grilled shrimp1 cup brown rice1 large bowl mixed green salad with vinaigrette dressing
DINNER Mediterranean quinoa chickpea salad
SNACKS Green smoothie

1 cup minty green tea

DAY 6

BREAKFAST 1 cup kefir

2 tbsp chia seeds

1 cup pineapple slices

LUNCH 1 grilled chicken breast1 baked sweet potato1 large bowl mixed green salad with vinaigrette dressing
DINNER 3 scrambled eggs2 cucumbers1 cup kombucha
SNACKS 1 cup minty green tea

3 squares dark chocolate (70% or more)

DAY 7

BREAKFAST Oatmeal*
LUNCH Cobb salad with herby avocado dressing

Broccoli soup*

DINNER 1 cup kefir

1 cup mixed berries

2 tablespoons flaxseeds

SNACKS 30g raw mixed nuts

1 cup minty green tea

Recipes

Apple and Ginger Smoothie

Ingredients

  • 1 cup almond or coconut milk
  • 1 large apple
  • 2 medium carrots
  • 2 tablespoons fresh ginger, peeled and grated
  • 2 tablespoons flaxseeds

Method

  • Add all the ingredients in the blender and mix until smooth.

Banana and Kiwi Smoothie

Ingredients

  • 1 banana, peeled and cut into chunks
  • 1 kiwi, peeled and sliced
  • 1 cup kefir/almond milk
  • 1/2 cup ice cubes
  • 2 tsp honey

Method

  • Combine all ingredients in blender and blend until smooth. Pour into glasses and serve immediately.

Banana Blueberry Breakfast Smoothie

Ingredients

  • 1 banana
  • ½ cup blueberries
  • 2 tablespoons chia seeds/flaxseeds
  • 3 tablespoons oats
  • 2 dates, pitted
  • 1 cup water or ice cubes

Method

  • Combine all ingredients in a blender and blend until smooth

Broccoli Soup

Ingredients

  • 2 tbsp extra virgin olive oil
  • 3 garlic cloves
  • 1 onion, chopped
  • 3 cups chicken/vegetable stock
  • 1 head of broccoli, cut into bite size portions
  • 2 potatoes
  • Salt and pepper, to taste

Method

  • Wash and cut the potatoes into evenly sized pieces. Peel, if desired. Lightly boil the potatoes in a separate pot, maximum 10 minutes. Drain and set aside.
  • Heat the oil in a separate pot and sauté the chopped onion on medium heat for up to 5 minutes.
  • Add the garlic, broccoli and potatoes and 1 cup of water.
  • Sauté on medium heat for 5 minutes.
  • Pour the remaining 2 cups of the chicken or vegetable stock into the pan, bring to a boil and season to taste.
  • Cook for 10-12 minutes at a low boil, until the broccoli and potatoes are tender.
  • Let cool and puree in the pot or transfer to a blender. Blend until smooth and adjust seasoning to taste.
  • Tip: For extra nutrition and flavor, be sure to use the broccoli stalk in addition to the florets.

Eggplant Crisp

  • Slice eggplant thinly (best to use a vegetable slicer, or an extra sharp knife).
  • Spray a piece of foil with oil and lay out your eggplant slices.
  • Sprinkle Cajun spice (or your favorite flavors) over them and a little salt.
  • Finally spray again with a little oil.
  • Grill until lightly browned and flip over, until browned on both sides.

Lentil Soup

Ingredients

  • 1 onion, chopped
  • 2 carrots, chopped
  • 1 broccoli, divided into heads
  • 1 cup peas
  • 1/2 cup red lentils
  • 1 clove garlic, minced
  • Salt and cumin, to taste
  • Water, enough to cover ingredients

Method

  • Bring all ingredients to a boil (for about 30 mins)
  • When the vegetables are soft remove from heat and let cool
  •  Blend the soup together and serve

Oatmeal

Ingredients

  • 1 cup oats
  • 1 cup almond milk OR water
  • ½ banana
  • 1 tablespoon almond butter
  • 1 teaspoon honey
  • A dash of cinnamon, optional
  • Fresh fruit, optional

Method

  • Heat almond milk or water in a pot
  • Combine all ingredients and heat on medium heat until oats become soft
  • Serve with fresh fruit on top, if desired

For a more customized nutrition plan based on your goals, needs, and preferences, you can contact our Nutritionist Donia Hilal at doniahilal@gmail.com to get your very own nutrition plan.

Donia Hilal is a certified nutritionist with a degree in Nutrition from King’s College London. Her work focuses on women’s health in the Middle East, wellness, weight loss, and optimal pre- and post-natal nutrition. Passionate about real food and evidence based nutrition advice, Donia welcomes and enjoys guiding clients throughout every stage of their journey towards a healthier, happier life.

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