Changing your diets literally means changing your life as it may require you changing some already set and settled patterns of eating. This might be a huge task for a fully engaged professional with little time for dietary changes.

This 5-day gut-friendly meal plan contains recipes that can be prepared in 15 minutes or less with a few scaling the 30-minute mark. Consider adding these to your cookbook collection of recipes.


BREAKFAST : Peanut-Butter Banana Toast (Takes 5 minutes)

Recipe (1 serving)

  1. Whole-wheat sliced bread (Toasted)

  2. Natural peanut butter

  3. Medium-sized banana

Preparation Tips: Toast the bread then add your peanut butter and sliced bananas

LUNCH: Hummus Pita Pockets with Roasted Veggie (Takes 5 minutes)

Recipe (1 serving)

  1. 6½-inch whole-wheat Pita bread

  2. 4 Tbsp. Hummus

  3. ½ cup salad greens (mixed)

  4. 1 Tbsp. crumbled feta cheese

  5. ½ cup of sheet-pan roasted root vegetables (chopped)

DINNER: Brown Rice with Honey-Garlic Salmon (Takes 40 minutes)

Recipe (1 serving)

  1. 2 cups salad greens (mixed)

  2. 2 Tbsp. salad dressing e.g. Vinaigrette

  3. ½ cup of brown rice

  4. 1½ cups of water or broth

  5. ½ Tbsp. reduced-sodium tamari

  6. ½ Tbsp. lime juice

  7. ¼ Tbsp. honey

  8. ¼ Tbsp. toasted sesame oil

  9. ¼ clove garlic

  10. ½ skinned center-cut salmon fillet

  11. A pinch of salt

  12. ¼ Tbsp. cilantro (fresh) chopped

Preparation Tips: Reduce the heat once the rice water or broth starts boiling and simmer it till soft. Leave for another 5 minutes and stir with a fork.


BREAKFAST: Overnight Oatmeal with Creamy Blueberry-Pecan (Takes 10 minutes)

Recipe (1 serving)

  1. 2 Tbsp. plain Greek yogurt

  2. ½ cup old-fashion rolled oats

  3. A pinch of salt

  4. ½ cup of water

  5. 1 Tbsp. toasted pecans (chopped)

  6. 2 Tbsp. pure maple syrup

Preparation Tips: Gluten-free oats should be used. Add water, oats, and salt all covered and refrigerated overnight. Heat in the morning with yogurt, pecans, syrup, and blueberries as toppings.

LUNCH: Greek Kale Salad with Quinoa and Chicken (Takes 10 minutes)

Recipe (1 serving)

  1. 2 cups of kale

  2. 3/4 sliced cooked chicken

  3. ½ cup cooked quinoa

  4. 1/8 cup sliced jarred red pepper (roasted)

  5. 1/8 cup of Greek salad sodium-low dressing

  6. Crushed feta cheese

  7. Preparation Tips: Mix chicken, Quinoa, Kale, and pepper in a bowl with salad dressing and feta as toppings.

DINNER: Lemony Linguine with Spring vegetables (Takes 30 minutes)

Recipe (1 serving)

  1. 1 garlic cloves

  2. 2 ounces whole-wheat linguine

  3. A pinch of salt

  4. A pinch of ground pepper

  5. 1 cup of water

  6. 2 ½ ounce of frozen artichoke hearts (packed)

  7. 1 ½ cups matured spinach (chopped)

  8. ½ cup peas

  9. 1/8 cup divided Parmesan cheese

  10. 1/8 cup half-in-half

  11. ¼ Tbsp. lemon zest

  12. 1 Tbsp. lemon juice

Preparation Tips: Boil pasta, garlic, and pepper in a big bowl of water with salt added while stirring intermittently for up to 8 minutes. Add in artichokes, peas, and spinach and cook for another 2-4 minutes. Take off the heat and add 1/8 cup of cheese, lemon juice, half-on-half, lemon zest, and stir.


BREAKFAST: Berry-Kefir Smoothie (Takes 5 minutes)

Recipe (1 serving)

  1. 1 ½ cups frozen mixed berries

  2. 1 cup plain kefir

  3. ½ banana (medium-sizes)

  4. 2 Tbsp. almond butter

  5. ½ teaspoon vanilla extract

Preparation Tips: Blend all ingredient – kefir, almond butter, banana, vanilla, and berries in a blender until smooth

LUNCH : Edamame and Beets with Green salad (Takes 15 minutes)

Recipe (1 serving)

  1. 1 cup edamame (shelled)

  2. 1 ¾ Tbsp. red wine vinegar

  3. 1 Tbsp. extra virgin oil

  4. 2 cups salad greens (mixed)

  5. ½ peeled raw beet shredded (medium-sized)

  6. 1 Tbsp. fresh cilantro (chopped)

  7. Ground pepper (fresh)

Preparation Tips: mix salad, beets, and edamame in a bowl while whipping cilantro, salt, oil, pepper, and vinegar in another bowl. Mix the contents of the two bowls and eat

DINNER : Orzo Salad with Mediterranean Chicken (Takes 40 minutes)

Recipe (1 serving)

  1. 4-ounce chicken breast

  2. ¾ Tbsp. extra virgin oil

  3. ¼ teaspoon lemon zest

  4. A pinch of salt

  5. A pinch of ground pepper

  6. ¼ cup whole wheat orzo

  7. ½ cup sliced baby spinach

  8. ¼ cup chopped cucumber

  9. ¼ cup chopped tomato

  10. 1/8 cup chopped onion

  11. 1/8 cup crumbled feta cheese

  12. ½ Tbsp. Kalamata olives (chopped)

  13. ½ Tbsp. lemon juice

  14. ¼ garlic clove

  15. ½ teaspoon chopped fresh oregano

  16. Preparation Tips: Brush chicken with oil, a sprinkle a pinch of both pepper and salt. Bake in oven for 25-30 minutes to 165oF. cook Orzo in another pot for 8 minutes before adding spinach while cooking for another minute. Drain water, place in a bowl and add cucumber, onions, tomato, olives, and feta. Mix lemon juice, garlic, oil, oregano, and a pinch of salt and pepper in a bowl and stir. Divide the dressing between the Orzo mix and the chicken and serve with the salad.


BREAKFAST: Peanut-Butter Banana Toast (Takes 5 minutes)

Recipe (1 serving)

  1. Whole-wheat sliced bread (Toasted)

  2. Natural peanut butter

  3. Medium-sized banana

Preparation Tips: Toast the bread then add your peanut butter and sliced bananas

LUNCH: Garlic Butter Salmon Zucchini (Takes 20 minutes)

Check out our full recipe here: 

DINNER: Pasta Fresca (Takes 30 minutes)

Recipe (1 serving)

  1. 1 cup whole wheat or brown rice pasta

  2. ¼ sliced tomato

  3. 1 Tbsp. diced red onion

  4. ½ cup spinach

  5. Olive oil

  6. Balsamic vinegar

  7. White Wine


BREAKFAST: White Bean and Avocado Toast (Takes 5 minutes)

Recipe (1 serving)

  1. Whole-wheat bread (Toasted)

  2. ½ cup white beans

  3. A pinch Crushed red pepper

  4. A pinch of ground pepper

  5. ¼ mashed avocado

  6. A pinch of kosher salt

Preparation Tips: Top toast with mashed avocado and white beans. Season with a pinch each of salt, pepper, and crushed red pepper.

LUNCH: Broccoli with Carrot Soup + brown rice (Takes 30 minutes)

Prep the night before and you just have to heat it up for lunch! 

Watch the full recipe here: 

DINNER: Spaghetti Squash and Chicken with Avocado Pesto (Takes 1 hour - it's worth the time!)

Recipe (1 serving)

  1. 1 lb. spaghetti squash

  2. 1 Avocado (ripe)

  3. 1/8 pistachios (salted and unshelled)

  4. 1 garlic clove

  5. ¼ lb. chicken breast

  6. ¼ cup basil leaves

  7. ¼ Tbsp. lemon juice

  8. 1 ¼ Tbsp. extra virgin oil

  9. A pinch of salt

Preparation Tips: Mix avocado, basil, pistachios, lemon juice, garlic, salt and pepper in a food processor. Add 4 tablespoons oil and process until smooth.

After 10 minutes toss chicken, oil and the remaining salt and pepper together in bowl. Bake until just cooked through, about 10 minutes.

Scrape squash from the shells into a bowl. Add the chicken and toss gently to combine. Serve with the pesto as topping.