Our nutritionist Shannon Young shared a handy 3-day gut health meal plan with Body & Soul that can help you reset after a big weekend! Check it out below.
We’ve all had those nights where a ‘quiet drink’ turns into a few rounds of espresso martinis and a 2am Uber ride home. Or, perhaps your quick lunch turned into a three-course extravaganza and kicked on well into the evening. Look, it happens. I always encourage people not to dwell on these things. In the grand scheme of things, a big weekend now and again won’t make a huge difference to your body.
However, there are a few ways you can hit reset and get back on track with your goals. Firstly, stick to a few general guidelines. Keep your plate really colourful – it’s a surefire way to ensure you’re flooding your body with an array of nutrients. You want to make sure you’re consuming vegetables with every single meal. Yep, even breakfast.
Incorporate some fermented foods to support gut health and digestion. Lots of food, sugar and alcohol can play havoc with your gut bacteria, so foods like sauerkraut, kimchi and miso are all going to be beneficial. You should also reduce your sugar intake. If you’re craving a sweet treat, which will be highly likely after a big weekend of festivities, choose whole fruit in moderation. Also drink plenty of water – aim for 2-3 litres every day and try to reduce your caffeine intake. Swap a cup of coffee for herbal tea – even if it’s just for a few days (I know, coffee is life).
Plus, get moving – a short walk or stretch can do wonders.
This three-day meal plan incorporates these guidelines and will help get you back on track after a big weekend.
Breakfast: Eggs served with sauerkraut, sautéed greens, mushrooms and grilled tomato.
Lunch: Pesto chicken salad served with leafy greens and soba noodles (look for ones with 100% buckwheat flour and no additives).
Dinner: Prawns cooked in a coconut broth, spiced with chilli, turmeric and mustard seeds and garnished with coriander. Serve with cauliflower rice. (See recipe details below.)
Breakfast: Green smoothie made with coconut water, spinach, avocado, almond milk, banana, blueberries and a good quality protein powder.
Lunch: Poké bowl made with tuna, purple cabbage, pickled ginger, avocado, cucumber, carrot, edamame and coriander.
Dinner: Sweet potato fritters made with grated sweet potato and zucchini, eggs and your favourite spices. Serve with quinoa and sautéed greens.
Breakfast: Smoked salmon served with sautéed greens or leafy greens and smashed avocado. Need some toast? Opt for sprouted bread or organic sourdough.
Lunch: Sweet potato, broccoli and ginger soup.
Dinner: Miso-glazed salmon served with zucchini noodles.
SnacksActivated nuts, bone broth, fresh fruit, hummus with chopped vegie sticks
This meal plan originally appeared in Body & Soul. Read the original article here.