Reviewed by Dietitian Jessica Ball, M.S., RD
Supporting your gut health is so important because your gut affects not just your digestion but your mental, cognitive and immune health too. To support and improve your gut health, all of this week’s recipes have at least 6 grams of dietary fiber and contain prebiotic and/or probiotic foods. Probiotics contribute to the good bacteria that live in your gut, and prebiotics feed those bacteria and help them thrive. Plus, these meals are all so delicious. Let’s dive in!
Your Weekly Plan
Sunday: Creamy Salmon and Asparagus Pasta
Monday: No-Cook White Bean & Spinach Caprese Salad
Tuesday: Roasted Broccoli & Kimchi Rice Bowl
Wednesday: Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
Thursday: Sheet-Pan Chicken with White Beans & Mushrooms
Friday: Grilled Vegetable & Black Bean Farro Bowls
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: Creamy Salmon & Asparagus Pasta
Photographer: Hannah Hufham, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
This bowl of pasta, with its light lemony cream sauce and tender-crisp asparagus, screams spring. The whole-wheat pasta and asparagus are both good sources of fiber, and the salmon provides protein and omega-3s, which are good for your brain and heart health.
Monday: No-Cook White Bean & Spinach Caprese Salad
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Memorial Day calls for something fresh like this simple spinach salad. Pair it with some grilled chicken for dinner or bring it along as a side dish if you’re headed to a cookout. I also recommend making our Strawberry Poke Cake (ingredients not included in the shopping list) for a stunning, but easy dessert.
Tuesday: Roasted Broccoli & Kimchi Rice Bowl
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
Fermented foods like kimchi and yogurt are so good for your gut because they provide probiotics, and these simple rice bowls are packed with both. Plus, they have sesame-crusted tofu, tender roasted broccoli and fiber-rich edamame for a satisfying meal.
Wednesday: Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
This colorful medley of beets, carrots and chickpeas plus creamy feta features a range of textures all in one bowl. Beets and chickpeas are rich in fiber to support your gut health. Serve the salad with whole-wheat baguette.
Thursday: Sheet-Pan Chicken with White Beans & Mushrooms
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This easy dinner is packed with prebiotic foods—mushrooms, kale, beans—that help feed beneficial gut bacteria. The mushrooms get roasted alongside chicken thighs, and the butter beans get processed with oil, lemon juice and seasonings to make a bean puree to serve everything over. Finish it with a drizzle of flavor-packed kale chimichurri.
Friday: Grilled Vegetable & Black Bean Farro Bowls
An assortment of veggies—yellow squash, zucchini, eggplant, red onion, mini bell peppers and scallions—all hit the grill to make a vibrant topping for black beans and farro. A little queso fresco, avocado and a cilantro dressing tie everything together.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
Read the original article on EATINGWELL