If you haven’t yet subscribed to my Substack, it’s where I get a little more personal—writing from the heart about self-care, motherhood, wellness, and all things in between. This post resonated with our community there, so today I wanted to share an excerpt with you here.
“Healthy eating” means different things to different people, and I truly believe there’s no one-size-fits-all approach. Our bodies and lifestyles are unique—especially when it comes to eliminating foods like gluten and dairy. Yes, many people have food sensitivities—but not everyone, so experiment with the way of eating that makes you feel best before you start cutting things out. What works for one person may or may not work for you.
That said, certain foods are powerful in nourishing your gut, boosting the good bacteria, and supporting digestion. What you eat directly influences your microbiome—and a healthy microbiome can help reduce inflammation, protect against chronic disease, enhance brain health, and support weight loss.
Specifically, I focus on:
- Whole, unprocessed foods
- Fiber-rich ingredients
- A wide variety of plants (the more diversity, the better for your microbiome!)
- Healthy fats like salmon, avocado, and olive oil
- Prebiotic and probiotic-rich foods
Research shows that diversifying your plate can improve your microbiome in as little as 24 hours.
Okay, enough science—let’s talk about what to eat! Don’t know about you, but I love a good meal plan. It’s easy to get stuck in a cooking rut, and a balanced meal plan can inspire you to try new ingredients and flavors—and help reduce food waste, since you’re grocery shopping for specific meals.
So, here’s the plan:
- Each recipe in this meal plan emphasizes digestion-friendly ingredients, high fiber, and colorful fruits and veggies to nourish your microbiome and keep your gut happy all week long.
- Breakfast and lunch are all about simplicity. (I tend to pick a lunch and repeat it throughout the week!) Choose one or two recipes to prep ahead, or mix it up with dinner leftovers—all the dinners (except the tacos) are great reheated as lunches. Likewise, both lunch salads double beautifully as dinners—so make extra if you want to save time.
- Dinner recipes each serve four. If you’re cooking for fewer people, halve the recipes or plan on leftovers to simplify busy evenings.
***
Inside this Substack post, I share all the nourishing recipes, simple strategies, and the daily habits that support long-term wellness from the inside out. Subscribe to get weekly letters like this one, and join a community that’s making intentional living feel effortless.
Unlock the full post by subscribing here.
