Gut-Healthy Lunch Recipes

9+ Nutritious Lunch Ideas for a Healthy Gut

Does your tummy crave health, but you just don’t have enough time? No worries, I’ve got you covered. 

I rounded up the 13 best Lunch ideas, which are not only gut-friendly but super easy to make. This will set you right on track to great health in no time. 

All these recipes are a combination of quick meals and culinary adventures ranging from shrimp pastas to crunchy salads. Let’s dive into these lunch ideas. 

10+ Nutritious Lunch Ideas for a Healthy Gut

1. Crunchy Cabbage Tuna Salad 

Crunchy Cabbage Tuna Salad

Ingredients:

  • 1 can tuna, drained
  • 2 cups shredded cabbage
  • 1 carrot, grated
  • 1/4 cup chopped green onions
  • 1/4 cup sliced almonds
  • 1/4 cup Greek yogurt
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

  1. Mix tuna, cabbage, carrot, and green onions.
  2. Add Greek yogurt, lemon juice, salt, and pepper. Toss well.
  3. Top with sliced almonds and serve.

Source: Pinterest 

2. Salmon Rice Power Bowl 

Salmon Rice Power Bowl

Ingredients:

  • 1 cup cooked brown rice
  • 1 salmon filet, grilled
  • 1/2 avocado, sliced
  • 1/2 cucumber, sliced
  • 1 tbsp soy sauce
  • 1 tsp sesame seeds
  • 1 tbsp chopped green onions

Instructions:

  1. Layer brown rice, grilled salmon, avocado, and cucumber in a bowl.
  2. Drizzle with soy sauce and sprinkle with sesame seeds and green onions.
  3. Serve immediately.

Source: Reddit

3. French Onion Comfort Soup 

French Onion Comfort Soup 

Ingredients:

  • 4 large onions, sliced
  • 4 cups beef broth
  • 1 tbsp olive oil
  • 1/2 cup grated Gruyère cheese
  • 4 slices baguette
  • Salt and pepper to taste

Instructions:

  1. Sauté onions in olive oil until caramelized.
  2. Add beef broth, salt, and pepper. Simmer for 15 minutes.
  3. Serve with baguette slices topped with Gruyère cheese.

Source: Pinterest 

4. Zesty Lemon Shrimp Pasta 

Zesty Lemon Shrimp Pasta

Ingredients:

  • 8 oz whole wheat pasta
  • 1 lb shrimp, peeled and deveined
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste

Instructions:

  1. Cook pasta according to package instructions.
  2. Sauté shrimp and garlic in olive oil until shrimp is pink.
  3. Toss pasta with shrimp, lemon juice, Parmesan, salt, and pepper.
  4. Serve immediately.

Source: Reddit

5. Turkey and Cream Cheese Pinwheels 

Turkey and Cream Cheese Pinwheels 

Ingredients:

  • 4 whole wheat tortillas
  • 8 oz cream cheese, softened
  • 8 slices turkey breast
  • 1 cup spinach leaves
  • 1/2 cup shredded carrots

Instructions:

  1. Spread cream cheese evenly on the tortillas.
  2. Layer turkey, spinach, and shredded carrots.
  3. Roll up tightly and slice into pinwheels.
  4. Serve immediately or chill until ready.

Source: Pinterest 

6. Quinoa Rainbow Crunch 

Quinoa Rainbow Crunch 

Ingredients:

  • 1 cup cooked quinoa
  • 2 cups mixed greens
  • 1/2 cup fermented vegetables
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup cucumbers, sliced
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • Salt and pepper to taste

Instructions:

  • Mix all ingredients in a bowl.
  • Drizzle with olive oil and vinegar.
  • Toss and season with salt and pepper. Serve immediately or chill for later. 

Source: Reddit

7.  Roasted Broccoli Quinoa Salad

Roasted Broccoli Quinoa Salad 

Ingredients:

  • 2 cups broccoli florets
  • 1 cup cooked quinoa
  • 1/4 cup feta cheese, crumbled
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

  1. Toss broccoli with olive oil, salt, and pepper. Roast at 400°F for 20 minutes.
  2. Combine roasted broccoli, quinoa, and feta.
  3. Drizzle with lemon juice and serve.

Source: Pinterest 

8. Vietnamese Healthy Spring Rolls

Vietnamese Healthy Spring Rolls

Ingredients:

  • 8 rice paper wrappers
  • 1 cup cooked shrimp, sliced
  • 1 cup lettuce leaves
  • 1/2 cup shredded carrots
  • 1/2 cup cucumber, julienned
  • 1/4 cup fresh mint leaves

Instructions:

  1. Soak rice paper wrappers in warm water until soft.
  2. Fill each wrapper with shrimp, lettuce, carrots, cucumber, and mint.
  3. Roll tightly and serve with dipping sauce.

Source: Reddit 

9. Garlic, Onion and Lentil Soup

Garlic, Onion and Lentil Soup

Ingredients:

  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 6 cups vegetable broth
  • 1 tsp cumin
  • 1 tsp turmeric
  • Salt and pepper
  • 2 tbsp olive oil

Instructions:

  • Sauté onions and garlic in olive oil.
  • Stir in lentils, cumin, turmeric, salt, and pepper.
  • Pour in vegetable broth and bring to a boil.
  • Reduce heat and let simmer for 30 minutes, or until lentils are tender.
  • Adjust seasoning as needed and serve hot.

Source: Pinterest

10. Easy Basil and Garlic Tortellini 

Easy Basil and Garlic Tortellini 

Ingredients:

  • 8 oz cheese tortellini
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1/4 cup fresh basil, chopped
  • 1/4 cup grated Parmesan cheese

Instructions:

  1. Cook tortellini according to package instructions.
  2. Sauté garlic in olive oil until fragrant.
  3. Toss tortellini with garlic, basil, and Parmesan.
  4. Serve immediately.

Source: Pinterest 

11. Slow Cooker Chicken Shawarma 

Slow Cooker Chicken Shawarma

Ingredients:

  • 2 lbs chicken thighs
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tbsp ground cumin
  • 1 tbsp ground paprika
  • 1 tsp ground turmeric
  • Salt and pepper to taste

Instructions:

  1. Combine olive oil, garlic, cumin, paprika, turmeric, salt, and pepper.
  2. Coat chicken thighs with the mixture and place in slow cooker.
  3. Cook on low for 6 hours.
  4. Serve with pita bread and veggies.

Source: Reddit 

12. Green Broccoli and Chickpea Bowl

Green Broccoli and Chickpea Bowl

Ingredients:

  • 1 cup cooked chickpeas
  • 1 cup broccoli florets
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • Salt and pepper to taste

Instructions:

  • Sauté broccoli and chickpeas in olive oil until tender.
  • Season with garlic powder, salt, and pepper.
  • Serve warm.

Source: Reddit

13. Greek Tostadas With Chickpeas 

Greek Tostadas With Chickpeas 

Ingredients:

  • 4 tostada shells
  • 1 can chickpeas, drained and rinsed
  • 1/2 cup diced tomatoes
  • 1/2 cup diced cucumbers
  • 1/4 cup feta cheese, crumbled
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

  1. Mix chickpeas, tomatoes, cucumbers, feta, olive oil, lemon juice, salt, and pepper.
  2. Spoon mixture onto tostada shells.
  3. Serve immediately.

Source: Pinterest 

Conclusion

Didn’t I tell you beforehand that I got you covered? 

These above 13 easy recipes are packed with gut-friendly ingredients which will help you boost digestion and keep you energized by providing the best amount of carbs, proteins, and fiber!

Forget spending hours in the kitchen and get your lunch fixed and ready with the above delicious recipes. It’s about time you start feeding those good bacteria with all the essential ingredients in the recipes above to have a healthy digestive system!

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