Delicious dinners in 4 steps or less (weekly plan and shopping list!)

The holiday season comes with delicious classics, but outside of my routine, along with the big festivities, it’s left me feeling more tired and bloated than usual. This week, I’m making dinners that help me feel my best. Plus, they’re all made in four steps or less, so cooking dinner will be a breeze.

Your meal plan

Having a healthy gut can do more than just help with bloating, it can have a positive impact on your overall health. Our digestive system is connected to many organs and functions of the body. For starters, research has shown that a healthy gut can reduce our risk of anxiety and depression. In addition, our gut helps strengthen the immune system to prevent disease, supports healthy weight management, and can contribute to sleep quality.

Nothing is more comforting in the colder weather than a delicious soup to warm you up. Wednesday’s Chicken and Cabbage Soup with Pesto does just that, while also providing some gut-healthy goodness. Kale, butter beans, leeks, and carrots are rich in fiber, which helps the good bacteria in our gut grow. Plus, garlic contains antioxidants that help fight inflammation and other compounds like fructans that help improve gut health. And the best part is that this soup is made in one pot, so your sink won’t fill up with kitchen utensils that need cleaning.

Sunday: Coconut chicken cutlet with steamed broccoli
Monday: Black bean-cauliflower “rice” bowl
Tuesday: Garlic-anchovy pasta with broccoli
Wednesday: Chicken and cabbage soup with pesto
Thursday: Soy beef tacos with a side of mixed greens with lemon and chili cream sauce
Friday: Eggs in tomato sauce with chickpeas and spinach with a side of whole wheat pita

something to drink

While I like to enjoy the occasional glass of wine or cold beer, I decided to give up alcohol this week after Thanksgiving. However, I want to eat something that is delicious and refreshing. This blueberry lemon anti-inflammatory smoothie is a good option. Packed with health-supporting nutrients that help fight inflammation, this smoothie satisfies my cravings while helping to nourish my body.

Get the recipe: Blueberry lemon anti-inflammatory smoothie

What is inspiring me this week?

Looking for more gut health support? Getting more of the nutrient L-glutamine may be the key. L-Glutamine is an amino acid (a building block of protein) that can help improve our gut health by supporting the microbiome, inhibiting inflammation, and strengthening the gut lining. Glutamine can be found in foods such as beef, chicken, cottage cheese, yogurt, and cabbage. And if you’re constantly experiencing digestive issues like bloating and constipation, you may benefit from an L-glutamine supplement, though be sure to check with your healthcare provider before starting any new supplement. Read on to learn more about this interesting nutrient.

more information: Is L-glutamine supplementation good for your gut? A registered dietitian weighs