Nourish Your Gut: A 3-Day Spring Meal Guide

As spring blooms around us, it's the perfect time to refresh and revitalize not just our surroundings but also our bodies, starting from the inside out. In this 3-day gut-friendly meal guide, we'll explore nourishing recipes designed to support your gut health and infuse your body with the vibrant flavors of the season.

Day 1: Fresh Beginnings Breakfast: Berry Smoothie Bowl

Ingredients:

1. 1 cup mixed berries (strawberries, blueberries, raspberries)
2. 1 scoop favorite vanilla protein powder
3. 1/2 cup spinach
4. 1/2 cup unsweetened almond milk
5. 2 tablespoons chia seeds
6. Toppings: sliced kiwi, granola, shredded coconut

Directions:

• Blend mixed berries, spinach, protein powder and almond milk until smooth.
• Pour the smoothie into a bowl and top with sliced kiwi, granola, shredded coconut, and chia seeds.
• Enjoy your refreshing and nutrient-packed smoothie bowl!

Lunch: Quinoa Salad with Lemon-Tahini Dressing

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup chickpeas, drained and rinsed
• 1 cup mixed greens (spinach, arugula)
• 1/4 cup diced cucumber
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons chopped fresh herbs (parsley, mint)
• Lemon-Tahini Dressing: 2 tablespoons tahini, juice of 1 lemon, 1 tablespoon olive oil, salt and pepper to taste

Directions:

• In a large bowl, combine cooked quinoa, chickpeas, mixed greens, cucumber, cherry tomatoes, and fresh herbs.
• In a small bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper to make the dressing.
• Drizzle the dressing over the quinoa salad and toss gently to combine.
• Serve chilled or at room temperature for a refreshing and satisfying lunch.

Dinner: Grilled Lemon-Herb Salmon with Roasted Asparagus

Ingredients:

• 2 salmon fillets
• 2 tablespoons olive oil
• Zest and juice of 1 lemon
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh herbs (parsley, dill)
• Salt and pepper to taste
• 1 bunch asparagus, trimmed
• 1 tablespoon avocado oil
• Salt and pepper to taste

Directions:

• Preheat grill to medium-high heat.
• In a small bowl, whisk together olive oil, lemon zest, lemon juice, minced garlic, chopped herbs, salt, and pepper.
• Brush the salmon fillets with the lemon-herb marinade and let them sit for 10-15 minutes.
• Meanwhile, toss asparagus spears with avocado oil, salt, and pepper.
• Grill salmon fillets for 4-5 minutes per side, or until cooked through.
• Roast asparagus in the oven at 400°F (200°C) for 10-12 minutes, or until tender.
• Serve grilled lemon-herb salmon with roasted asparagus for a delicious and nutritious dinner.

Day 2: Light and Flavorful Breakfast: Avocado Toast with Poached Eggs

Ingredients:

• 2 slices whole-grain or gluten-free bread, toasted
• 1 ripe avocado, mashed
• 2 eggs
• Salt and pepper to taste
• Optional toppings: sliced cherry tomatoes, microgreens, red pepper flakes

Directions:

• Spread mashed avocado evenly onto toasted bread slices.
• Poach eggs to your desired doneness and place them on top of the avocado toast.
• Season with salt and pepper, and garnish with optional toppings like sliced cherry tomatoes, microgreens, or red pepper flakes.
• Enjoy a simple yet satisfying breakfast that's packed with healthy fats and protein.

Lunch: Mediterranean Chickpea Salad

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup diced red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese (optional)
• Lemon-Dijon Dressing: 2 tablespoons olive oil, juice of 1 lemon, 1 teaspoon Dijon mustard, salt and pepper to taste

Directions:

• In a large bowl, combine chickpeas, diced cucumber, cherry tomatoes, red onion, and chopped parsley.
• In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper to make the dressing.
• Drizzle the dressing over the chickpea salad and toss gently to coat.
• Sprinkle crumbled feta cheese on top if desired.
• Serve chilled or at room temperature for a refreshing and flavorful lunch.

Dinner: Zucchini Noodles with Pesto and Grilled Chicken

Ingredients:

• 2 zucchinis, spiralized into noodles
• 2 chicken breasts
• 1/4 cup pesto sauce (homemade or store-bought)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Optional garnish: grated Parmesan cheese, pine nuts, fresh basil leaves

Directions:

• Season chicken breasts with salt and pepper, then grill or pan-sear until cooked through.
• Meanwhile, heat olive oil in a large skillet over medium heat.
• Add zucchini noodles to the skillet and sauté for 2-3 minutes, or until tender.
• Toss zucchini noodles with pesto sauce until evenly coated.
• Slice grilled chicken and serve over zucchini noodles.
• Garnish with grated Parmesan cheese, pine nuts, and fresh basil leaves if desired.
• Enjoy a light and flavorful dinner that's packed with nutrients and flavor.

Day 3: Wholesome Fare

Breakfast: Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey (optional)

Directions:

• In a glass or bowl, layer Greek yogurt, granola, and mixed berries.
• Drizzle with honey if desired.
• Serve immediately.

Lunch: Salmon and Avocado Salad

Ingredients:

• 2 cups mixed greens (spinach, arugula, or your choice)
• 1/2 avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 1/4 cup red onion, thinly sliced
• 1 small grilled or baked salmon fillet, flaked
• 1 tablespoon extra virgin olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste
• Optional: fresh herbs like parsley or dill for garnish

Directions:

• In a large salad bowl, combine mixed greens, avocado slices, cherry tomatoes, diced cucumber, and thinly sliced red onion.
• Add the flaked salmon on top of the salad.
• Drizzle with extra virgin olive oil and balsamic vinegar.
• Season with salt and pepper to taste.
• Toss gently to combine all ingredients and coat them with the dressing.
• Garnish with fresh herbs if desired.
• Serve immediately and enjoy this refreshing and nutritious salmon and avocado salad for a gut-friendly lunch option.

Dinner: Turmeric Chicken Stir-Fry with Vegetables

Ingredients:

• 2 boneless, skinless chicken breasts, thinly sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 teaspoon ground turmeric
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 cup snow peas
• 2 tablespoons soy sauce
• Cooked brown rice or quinoa for serving

Directions:

• Heat olive oil in a large skillet over medium-high heat.
• Add the sliced chicken breasts and cook until browned and cooked through, about 5-6 minutes.
• Add the minced garlic, grated ginger, and ground turmeric to the skillet and cook for an additional 1-2 minutes, stirring constantly.
• Add the sliced bell peppers and snow peas to the skillet and cook for 3-4 minutes, or until vegetables are tender-crisp.
• Stir in the soy sauce and cook for another 1-2 minutes.
• Serve the turmeric chicken stir-fry over cooked brown rice or quinoa.