5 Easy, Gut-Healthy Recipes

One of the things I hear the most when it comes to gut healing is “I don’t have time.” 

I get it, and I was there! We all live busy lives and don’t want to spend hours in the kitchen. 

The lack of time is why so many people rely on processed and fast food. But these foods are directly linked to the rise in mental health problems in the U.S. 

So what can we do? 

Find easier options!

In the long run, fast food does not save time or energy if we have easy options to put together at home. 

In this blog I want to give you simple, gut healthy ideas that do not take longer than 10 minutes to put together and fuel your gut with the nutrients it needs!

What are the benefits of eating gut-healthy food?

  1. Improved mental health

Gut health and mental health are directly connected because the gut is directly connected to the brain by the vagus nerve. What we put in (or on) our body goes into the gut and either fuels the gut or tears it down, which in turn fuels or tears down the brain. 

When we eat gut-healthy food, we are taking care of our mental health. We have more energy, more clarity, and less anxiety and depression. 

  1. Feeling better in our bodies

I don’t know about you, but I feel a lot better in my body when I eat fruit than when I eat a burger and fries from some fast food restaurant (which I don’t do anymore, but I was there). 

So ask yourself, how do you want to feel in your body? Do you want to feel good or do you want to feel gross? We aren’t talking about sizes or shapes here, we are talking about how your body feels on the inside. How do you want to feel?

  1. More energy

Have you ever noticed after eating fast food you experience a crash? You feel more tired, move more slowly, and maybe can’t concentrate?

This is because the gut and the brain and trying really hard to process food that is not meant for our bodies. When these particles enter the body, it slows digestion because of the difficulty of breaking it down. 

On the other hand, gut-healthy foods are easier to digest and recognizable by the body. Our body thrives on these foods. 

It’s like getting positive news versus negative. One is easier to digest than the other. 

What if I don’t have time to spend in the kitchen?

Here’s the real, honest truth: you do. 

You do have 15 minutes to spend in the kitchen to make an easy meal that will save you so much time and money in your health in the long run. 

You are also saving time and money by not driving to the fast food restaurant and spending $10 on food per meal. 

It’s a transition, but we have to stop making excuses and prioritize our health. 

Use these meals to save time, energy, money, and heal your gut!

  1. Black Bean Rice Bowl


  • Brown rice 
  • Black beans
  • Lettuce
  • Avocado
  • Salsa


Cook brown rice in Instapot or on the stove. *Cook 1 or 2 cups to make enough for the whole week.*

Combine ingredients and done!

2. Southwest Salad


  • Lettuce
  • Black beans 
  • Corn 
  • Tomatoes
  • Tortilla chips or strips (Siete brand is gut friendly)
  • Tessemae Buffalo Ranch


Cook corn. 

Chop tomatoes.

Combine ingredients. 

*Can add chicken if desired.*

3. Chicken and Potatoes


  • 2-3 large chicken breasts
  • 6 potatoes
  • bag of baby carrots 


Chop potatoes into bite size pieces.

Place all ingredients in 9×13 pan. 

Season with olive oil, salt, pepper, Italian seasoning, and  paprika. 

Bake on 350 for 45 minutes. *Makes enough for 4 days.*

4. Salad and sandwich


  • Lettuce
  • Cucumbers
  • Tessemae ranch or dressing or choice
  • Bread (gluten-free or whole grain)
  • Antibiotic free deli meat
  • Follow Your Heart or Primal Kitchen mayonnaise


Chop cucumbers. 

Combine lettuce and cucumbers. Add dressing (or place in small container).

Toast bread if desired. Add mayo and deli meat. 

5. Veggie Rice Bowl


  • Brown rice
  • Broccoli
  • Carrots
  • Chickpeas
  • Hummus

Cook brown rice in Instapot or on the stove. *Cook 1 or 2 cups to make enough for the whole week.*

Cook broccoli and carrots (I buy frozen and cook in the microwave). Combine ingredients. 

All of these recipes take minimal prep and time. I hope these ease your mind and give you the confidence that you CAN take care of yourself. 

3 ways to stay successful:

  1. Plan ahead

Planning is key. Without planning you will not follow through. Use one day a week to get all the ingredients and prep them. 

  1. Make several days at a time

Your life will be much easier if you make enough for several days. You won’t have to think about what you need to get or make. You can just pull it out of the fridge and go!

  1. Keep a positive mindset

If you think you can maintain this way of eating you will. If you don’t believe you can do it you won’t. What are you choosing?

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I’m Ashley

I HELP women heal their mental health through lifestyle habits

I spend my days helping others learn more about themselves and take care of themselves so they can live a life they love. You are capable of living a life feeling good in your body and I love seeing that happen!

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