If you’re navigating the world of IBS, meal prep can feel like a daunting task, but it doesn’t have to be! These 14 gut-friendly recipes are designed to simplify your cooking while keeping your digestive system happy. From hearty breakfasts to fulfilling dinners, each recipe is tailored to ease your symptoms and make your week a breeze. Let’s dive in and get prepping!
Contents
- 1. Overnight Oats with Chia Seeds
- 2. Lentil Vegetable Soup
- 3. Baked Salmon with Asparagus
- 4. Sweet Potato and Chickpea Curry
- 5. Chicken and Vegetable Stir-Fry
- 6. Stuffed Bell Peppers with Quinoa
- 7. Quinoa and Black Bean Salad
- 8. Zucchini Noodles with Avocado Pesto
- 9. Greek Yogurt Parfait with Berries
- 10. Cabbage and Carrot Slaw
- 11. Cauliflower Rice Stir-Fried with Peas
- 12. Turkey Meatballs with Zucchini
- 13. Herbed Chicken with Quinoa Pilaf
- 14. Baked Apples with Cinnamon
1. Overnight Oats with Chia Seeds
Overnight oats with chia seeds are a simple way to start your day on a healthy note. Just mix rolled oats, chia seeds, and your choice of milk, and let it sit overnight in the fridge. In the morning, add some fresh fruit or nuts for a delicious, gut-friendly meal that’s easy on your stomach.
2. Lentil Vegetable Soup
Lentil vegetable soup is a cozy dish that’s easy to make and gentle on the stomach. Packed with fiber and nutrients, it offers a delightful blend of lentils and colorful veggies. This soup is not just satisfying, but also a tasty option for anyone looking for IBS relief.
3. Baked Salmon with Asparagus
Baked salmon with asparagus is a simple dish that packs a nutritious punch. The salmon is rich in omega-3 fatty acids, which can support gut health, while asparagus is a great source of fiber. This meal is not only easy to prepare but also tasty and satisfying for anyone looking to ease IBS symptoms.
4. Sweet Potato and Chickpea Curry
This sweet potato and chickpea curry is a comforting choice for meal prep. With creamy flavors and a hint of spice, it’s not just tasty but also gut-friendly. Serve it over rice for a satisfying meal that’s easy to make ahead.
5. Chicken and Vegetable Stir-Fry
This chicken and vegetable stir-fry is a quick and tasty option for meal prep. Packed with colorful veggies, it’s not only easy on the gut but also satisfying. Toss everything in a pan, and you’ve got a delicious dish ready for the week!
6. Stuffed Bell Peppers with Quinoa
Stuffed bell peppers with quinoa are a tasty and nutritious choice for meal prep. The combination of colorful peppers and hearty quinoa makes for a satisfying dish that’s gentle on the stomach. Plus, you can easily customize the filling with your favorite veggies, making it a fun and flexible recipe for IBS-friendly eating.
7. Quinoa and Black Bean Salad
This quinoa and black bean salad is a refreshing choice for meal prep. Packed with colorful veggies, it’s not only visually appealing but also loaded with fiber, making it gut-friendly. It’s a simple, tasty dish that can brighten up your lunch or dinner!
8. Zucchini Noodles with Avocado Pesto
Zucchini noodles are a fun, light alternative to traditional pasta. Tossed with creamy avocado pesto, they bring a burst of flavor that’s easy on the stomach. Add some cherry tomatoes for a fresh twist, making this dish both tasty and gut-friendly!
9. Greek Yogurt Parfait with Berries
Start your day with a Greek yogurt parfait layered with fresh berries and crunchy granola. This treat is not only delicious but also gut-friendly, making it a soothing choice for those with IBS. Enjoy the mix of flavors and textures while nourishing your body with probiotics and vitamins.
10. Cabbage and Carrot Slaw
Cabbage and carrot slaw is a crunchy delight that’s easy to whip up. Packed with fiber, it’s gentle on the gut and can help with IBS relief. Toss in some fresh herbs and a splash of lemon for a bright flavor boost!
11. Cauliflower Rice Stir-Fried with Peas
Cauliflower rice stir-fried with peas is a simple and satisfying option for those looking to support their gut health. This dish is light but filling, making it perfect for meal prep. Toss in your favorite low-FODMAP veggies for added flavor without the hassle!
12. Turkey Meatballs with Zucchini
These turkey meatballs are a tasty option for anyone looking to prep gut-friendly meals. Paired with spiralized zucchini, they make a light yet satisfying dish. Enjoy the flavors without worrying about IBS triggers!
13. Herbed Chicken with Quinoa Pilaf
This herbed chicken with quinoa pilaf is a delicious meal that’s easy to prep. The quinoa adds a nice texture and is friendly for your gut, making it a perfect choice for those managing IBS. Plus, the herbs elevate the flavors without overwhelming your system.
14. Baked Apples with Cinnamon
Baked apples with cinnamon are a delightful treat that’s easy to make. Simply core some apples, sprinkle them with cinnamon, and bake until they’re soft and juicy. This recipe is not only delicious but also gut-friendly, making it a perfect addition to your meal prep for IBS relief.
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
