Meal Plan

Gut Health Challenge:

Day 2

Spiced Pumpkin Chickpea Soup
Breakfast
Summer fruit bircher muesli with banana and berries
Breakfast
Summer fruit bircher muesli with banana and berries

Ingredients

  • 1⁄2 cup raw (natural) rolled oats
  • 1 tbsp brown rice flakes
  • juice of 1⁄2 an orange
  • 20ml boiling water, or as needed
  • freshly grated nutmeg, to taste
  • 35g blueberries
  • 65g strawberries, hulled and quartered or sliced
  • 200ml lactose-free natural or vanilla yoghurt
  • 1⁄2 tsp pure maple syrup
  • 1⁄2 tbsp raw cashews, roasted
  • 1⁄4 small banana, sliced or diced

Preparation

  • Combine the oats, brown rice flakes and orange juice in a bowl. Add enough boiling water to ensure the mixture is almost covered in liquid, then grate over a little nutmeg to taste. Cover with plastic film and refrigerate for a minimum of two hours or overnight, if time permits.
  • Just before serving, stir in the blueberries and half of the strawberries, the yoghurt and maple syrup.
  • Add the bircher muesli to a bowl and top evenly with the cashews, banana and remaining strawberries. Serve with extra grated nutmeg, if desired.

If you are sensitive to FODMAPS, swap cashews for low-FODMAP nuts (brazil/macadamia/pecan/hazelnuts).

Nutritional information

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Lunch
Spiced pumpkin and chickpea soup with oat and parsley dumplings
Spiced pumpkin and chickpea soup with oat and parsley dumplings
Lunch
Spiced pumpkin and chickpea soup with oat and parsley dumplings

Ingredients

Spiced pumpkin and chickpea soup
  • ½ stick celery, finely chopped
  • ¼ carrot, finely chopped
  • ½ cm piece ginger, finely grated
  • ½ tsp ground cumin
  • ¼ tsp ground coriander
  • 1⁄8 tsp ground ginger
  • pinch of ground cinnamon
  • 250g Kent or butternut pumpkin, peeled, seeded and roughly chopped
  • ¼ x 400g tin salt-reduced chickpeas, drained and rinsed
  • ½ tsp tahini, or to taste
  • chopped flat-leaf parsley leaves, to serve (optional)
Oat and parsley dumplings
  • 4 tbsp gluten-free self-raising flour
  • 8g salt-reduced vegan margarine spread, chopped
  • 4 tsp raw (natural) rolled oats
  • ½ tbsp finely chopped flat-leaf parsley leaves
  • 18ml calcium-enriched almond milk

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Dinner
Salmon and cauliflower fishcakes with pea, spinach and asparagus salad
Salmon and cauliflower fishcakes with pea, spinach and asparagus salad
Dinner
Salmon and cauliflower fishcakes with pea, spinach and asparagus salad

Ingredients

Salmon and cauliflower fishcakes
  • olive oil spray, for cooking
  • 1⁄4 small head cauliflower, trimmed and cut into small florets
  • 1⁄2 potato, halved, steamed and chilled overnight
  • 140g tinned salmon, drained, skin and bones removed, flaked
  • 2 tbsp plain flour, plus extra for dusting
  • finely grated zest of 1⁄4 lemon
  • 1⁄2 tbsp finely chopped chives
  • 1⁄2 tbsp finely chopped flat-leaf parsley leaves
Pea, spinach and asparagus salad
  • 1⁄4 tbsp extra-virgin olive oil
  • 1 egg
  • 6 tbsp frozen peas
  • 1⁄4 bunch asparagus, bases trimmed
  • 1⁄2 cup baby spinach leaves, stems trimmed
  • 1⁄4 tbsp lemon juice
  • 1⁄4 tsp wholegrain mustard
Minted yoghurt
  • 25ml reduced-fat natural Greek-style yoghurt
  • 1⁄2 tbsp finely chopped mint leaves
  • 1⁄2 tsp lemon juice, to taste

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