How To Eat Gut Healthy Lunches in January

Updated: Jan 18, 2020

Now that the holiday's are over, this is the first weekend I can start thinking about eating for a healthy gut. If you were like me over the past month, the normal routine went to the wayside while enjoying festive get together's that weren't always so helpful for my digestive system. During the rest of the year, I am mostly plant-based and eat meat, chicken or fish only a couple of times during the week.

how to eat gut healthy lunches in january

But holiday times with the family calls for more meat than veggies! While I take advantage of eating veggies whenever I can during the holiday's it can still be a struggle. My digestive system definitely knows the difference. While I can proudly say I have an easy bowel movement every day during the rest of the year, holiday season can disrupt my schedule.

A lifestyle that focuses on eating fruits, vegetables, whole grains and plenty of clean water helps support a healthy gut. Our digestive system needs fiber to keep things moving. If you aren't having a bowel movement every day, your body is holding onto waste and toxins that need to be eliminated.

When waste and toxins are allowed to sit in our digestive system, bacteria can take over and cause negative symptoms, like constipation, bloating, fatigue, moodiness and abdominal pain. Did you know that we should eat 8 - 12 grams of fiber per meal to support healthy digestion? That may seem like a lot when you aren't eating fruits, vegetables or whole grains but it puts a perspective on how much meat we really need.

plate of vegetables

Below are recipes I've collected that support a healthy gut. I hope you like them! They can be made on the weekend to make life easier during the busy week. Or if you choose, parts of the recipes can be made and then assembled another day before eating. Mornings for me are very busy since I go to the gym before work and have a long commute. Prepping over the weekend is one way I make sure my family has healthy meals throughout the week.

If you are intrigued by the recipes below and want to learn more about supporting a healthy gut, I am here to help! I am a Certified Holistic Nutritionist teaching others how to overcome their suffering and get back to living.

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If we determine it’s not a fit, we’ll go our separate ways for now.

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Now, on to the recipes!


I know what you are thinking, of course salads. But I don't feel full after eating one! Salads are a great way to maximize veggie intake. To stay fuller longer, these salads add ingredients that are high in fiber and protein. You'll notice the protein comes from vegetables, beans and grains not meat. The recipes below are great examples of how you can support a healthy gut and be full without adding meat.

Mushroom, Lentil & Lemon Salad by Delicious Everyday

Quinoa salad with Sweet Potato and Kale & Pesto Vinaigrette by Cookie and Kate

Power Protein Salad (quinoa, kidney beans, chickpeas and edamame) by Well and Full

power protein salad to keep you full until dinner time with quinoa and edamame

Arugula Lentil Salad by Hurry The Food Up

The Great Big Vegan Salad by Delish Knowledge

Vegetarian Cobb Salad by DetoxInista


Did you know soups are a great way to fill up at lunch time? I could eat soup everyday, even in the summertime. They are so filling and definitely keep me full until almost dinner time. Plus, you can combine a cup of soup with one of the filling salads above for a little variety.

Soup is a great way to get water into our day. We need to be drinking half our body weight in ounces every day to help keep our digestive system working. When we eat fiber to bind to the waste in our bodies, we also need plenty of water to flush the waste out. Just make sure to use clean, filtered water when making soup. Water that is full of chemicals disrupt our digestive health.

Turkey Meatball Spinach Tortellini Soup by SkinnyTaste Healthy Slow Cooker Lentil & Vegetable Soup by SweetPhi

Easy Vegetable Soup by Recipe Girl

Light Taco Soup by The Creative Bite

light taco soup hearty enough for lunch or dinner

Healthy Soup in a Jar by VNutrition

Chicken Detox Soup by Together As A Family

Slow Cooker Butternut Squash Soup by This Runner's Recipes


Even though we have cut out bread in our household, every once in a while we want a sandwich. So I'll either buy a healthy bread with lots of grains or a gluten-free bread depending on who is eating the sandwich. My significant other is not a fan of gluten-free bread so if it is just me, I'll have it. Try these healthy sandwiches when you are in the mood for something other than a soup or salad.

Sweet Potato and Avocado Sandwich by Love and Olive Oil

Chickpea Sunflower Sandwich by The Minimalist Baker

Easy & Healthy Chicken Salad Sandwich by The Butter Half

Loaded Mediterranean Veggie Sandwich by Layers of Happiness

veggie sandwich delivers lots of fiber for a gut friendly lunch

Healthy Meatball Sandwich by Thriving Home Blog

California Turkey Club Wrap by Tastes Lovely

Cucumber & Avocado Sandwich by Good Life Eats

I hope this lunch meal planning post gave you some ideas about healthy lunches you can have in January as life gets back to a normal routine. If you try any of the recipes, let me know what you think by leaving me a comment below.

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