Meal Plan

Gut Health Challenge:

Day 1

Cinnamon Cashew Cranberry Granola
Breakfast
Cinnamon, cashew and dried cranberry granola
Cinnamon, cashew and dried cranberry granola
Breakfast
Cinnamon, cashew and dried cranberry granola

Ingredients

  • 1 cup raw (natural) rolled oats  
  • 3⁄8 cup quinoa flakes
  • ¾ cup raw cashews, roughly chopped
  • 2 tbsp raw almonds, roughly chopped
  • ½ tbsp LSA (or 1⁄4 tbsp linseeds and 1⁄4 tbsp sesame seeds)
  • ½ tsp ground cinnamon
  • 1⁄4 tsp ground ginger
  • 2 tbsp boiling water
  • 1 tbsp pure maple syrup
  • 1⁄4 tsp pure vanilla extract
  • 35g reduced-sugar dried cranberries
  • 250ml high-calcium, lactose-free skim milk and 85g pomegranate seeds, to serve

Preparation

  • Preheat the oven to 140°C (120°C fan-forced). Line one large baking tray with baking paper.
  • Place the oats, quinoa flakes, cashews, almonds, LSA or seeds in a large bowl and stir to combine. Add the cinnamon, ginger and mix well.
  • Combine the boiling water, maple syrup and vanilla in a heatproof jug and pour over the oat mixture, then stir to mix it through evenly; the oat mixture should be slightly damp but not wet.
  • Add the oat mixture to the tray, spreading it out to form an even layer.
  • Bake for 35 minutes until fragrant and golden.
  • Leave to cool on the tray, then stir through the cranberries. Store in an airtight container for up to 3 weeks.
  • Scoop one serve into bowl and top with skim milk and pomegranate seeds.

If you are sensitive to FODMAPS, swap cashews for low-FODMAP nuts (brazil/macadamia/pecan/hazelnuts); and reduce the serve of pomegranate seeds to 40g per serve.

Nutritional information

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Lunch
Chunky barley, vegetable and chicken soup
Chunky barley, vegetable and chicken soup
Lunch
Chunky barley, vegetable and chicken soup

Ingredients

  • olive oil spray, for cooking
  • 1⁄2 leek, white part only, finely chopped
  • 1⁄2 carrot, finely chopped
  • 1⁄2 stick celery, cut into thirds lengthways and thinly sliced
  • 1⁄2 tbsp salt-reduced tomato paste
  • 3 tbsp pearl barley, soaked in boiling water for 15 minutes
  • 1⁄2 sprig thyme (optional)
  • 1⁄2 litre salt-reduced chicken or vegetable stock
  • 1⁄2 Desiree potato, cut into 1.5cm dice, steamed and chilled overnight
  • 1⁄4 small sweet potato, cut into 1.5 cm dice, steamed and chilled overnight
  • 70g chicken breast fillet
  • 1⁄4 x 125g tin salt-reduced four-bean mix, drained and rinsed
  • 1⁄4 zucchini, cut into 1.5cm dice

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Dinner
Balsamic glazed steak with roasted vegetable salad
Balsamic glazed steak with roasted vegetable salad
Dinner
Balsamic glazed steak with roasted vegetable salad

Ingredients

Balsamic-glazed steak
  • olive oil spray, for cooking
  • 200g minute steak, all visible fat removed
  • ½ tbsp balsamic vinegar
Roasted vegetable salad
  • 2 chat potatoes, steamed, lightly crushed and chilled overnight
  • 1⁄4 sweet potato, cut into 2cm pieces, steamed and chilled overnight
  • 1⁄4 eggplant, cut into 3cm pieces
  • 1⁄4 large red capsicum, seeded and cut into 2cm pieces
  • 3⁄8 tbsp finely chopped rosemary
  • 1⁄4 tbsp garlic-infused olive oil
  • 65g grape or cherry tomatoes
  • 1⁄4 large zucchini, halved lengthways and cut into 2cm pieces

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