What I Eat in a Week | Gut Reset Meal Plan | Healthy & Digestible Recipes | Get your E-book here: https://www.soulsyncbody.com/product/8828918366506
Hi friends!
I hope you are all off to an amazing start so far to the new year! I am so excited to share with you the many updates and new things we have coming out this month on Soul Sync Body. The team and I have been working so hard the last few months on launching not one, but TWO new exciting programs on the platform. These are absolutely perfect to kickstart the new year with as many of our new year’s resolutions typically begin with our fitness and nutrition.
The 28-day Beginner Pilates Program and the 7-Day Gut Reset Meal Plan are both available now on Soul Sync Body for you all to participate in and reset yourself in this new year! I am in love with this gut reset meal plan because after learning more about how important our gut health is to our overall well-being, it has inspired me to create 21 gut-friendly recipes that support our microbiome, skin health, energy, mood, and so much more. Each one of these recipes were approved by our very own registered dietician who has helped curate these meals to be both easy in the kitchen and on our guts! This is by far one of my favorite meal plans we have launched, and I cannot wait for you all to start this new meal plan with me.
Anyone and everyone can still shop this 7-day Gut Reset E-book! This is my first ever e-book I have launched and I am so happy to see how it turned out. It makes me excited to create more nutrition e-books in the near future!
xx
Sanne
– SHOP the 7-Day Gut Reset E-book here: https://www.soulsyncbody.com/product/8828918366506
– Become a Soul Sync Body Member ( start your 7 day free trial down below)
https://studio.soulsyncbody.com/register?tag=lp
Other products I use:
– Ritual Protein Powder: https://go.shopmy.us/p-1367268 (Code: 40SANNE or SANNE20)
– My Airfryer: https://go.shopmy.us/p-2958723
– My Tea Kettle: https://go.shopmy.us/p-3178824
– My favorite Soul Sync Body Barrel Glass Cup: https://www.soulsyncbody.com/product/8578220097834
– Seed Probiotic: https://go.shopmy.us/p-957559 (Code: SANNE)
– Stanley Tumbler: https://go.shopmy.us/p-2722197
– OurPlace Kitchen Cookware & Pans: https://go.shopmy.us/p-3178913
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Hello hello welcome back to new video first of all I wanted to say Happy New Year this is our very first video in 2024 which is honestly really crazy I am really excited to share today’s video with you what I eat in a week during my 7day gut recet that meal plan before
We’re hopping into today’s video I wanted to chat a little bit more about g health you’ve probably seen it a lot on I don’t know maybe social media or things like that but what does like gut health actually mean so your gut is almost the center of your well-being it
Is where all your good and bad bacteria are all the microorganisms together gut gut health means that you’re able to absorb all the nutrients well that you have a good digestion one of the best ways to restore your gut is to really dive into your nutrition so that’s why I
Worked super closely with our dietitian Dominica we created this 7-Day cut reset meal plan where we’re really going back to the basics to food that really nourish yourself that are easy to digest and all of in the exciting part is that this meal plan is available for all my
Sing body community members but also if you are not feeling you want to sign up for any type of membership we have the ebook also separate in our shop so I’m going to link that down below you can find all the information in this ebook we have a lot of Health Nutrition tips
We have our whole meal plan daily menus a grocery list so honestly it makes it so easy I feel we’re in January the New Year this is a new year to show up for yourself to just get a really good Kickstart I feel that is the most
Important and especially if we do this all together so in this video I will share all the dishes and the meals that I’m eating this week on the gut reset meal plan I’m very excited and um yeah it is Sunday today so we’re going to get a little prepping Done I’m going to start with the items that take the longest so let’s prep our brown rice normally this takes about 30 40 minutes to cook or even 2 hours in a rice cooker make sure to rinse your rice first and cook it according the package then we’re making our next grain
The quinoa quinoa is such an amazing ingredient to prep because it’s so versatile in many different dishes rinse the quinoa and add about 1/4 cup dry quinoa to a pan with half a cup of water or vegetable broth I personally love vegetable broth because it gives a little extra
Flavor then let’s start on our veggie futata this dish is very easy to make and it stays well in the fridge so it makes the perfect meal prep dish you’re making two servings one for breakfast and one for lunch start cutting up one small sweet potato make sure to remove
The outside peel and cut it in small pieces the smaller the better so it Cooks easily then cut up the onion and zucchini also in small Pieces add a scalet to a medium heat and add some olive oil then add the sweet potato and for about 5 minutes then add the onion and zucchini and let it sit for a couple Minutes while that’s cooking let’s add four eggs to a big bowl and optional some Greek yogurt add salt and pepper and whisk until the eggs become light and fluffy then add the eggs to a skillet and turn the pan around in a circle so the egg mixture spreads equally add a
Lid on top and cook it for about about 20 minutes or until the eggs are fully cooked our last meal prep will be the chicken breasts prepping your protein in advance will save you so much time and energy throughout the week we’re keeping it very simple we just add a little
Olive oil salt and pepper and place the chicken breast in an air fryer for 15 minutes or 25 minutes in the oven until the chicken reaches an inside temperature of 165 F once everything is done and cooled down it’s time to store make sure to use airtight containers to store the grains the fritata and the chicken catch morning it is Monday I have a little mic here because there’s a lot of construction going on outside so
You guys can hear me for today we have a cream popsicle smoothie I absolutely love this smoothie it has so many amazing health benefits and anti-inflammatory foods in it we have half an orange which is obviously amazing for vitamin C fresh ginger really good for anti-inflammatory um we
Have turmeric cinnamon I have some coconut yogurt this is the brand Coco June and then we have some Manuka Honey Manuka Honey is a special honey from New Zealand contains a lot of antibacterial and anti-inflammatory superpowers so it’s really amazing for this week challenge I do understand sometimes Manuka honey can
Be very expensive so if you don’t have this or this is not accessible don’t worry you can also use a little normal honey it will literally taste the same so let’s make our little morning Smoothie Don’t forget the black Pepper and here we go my smoothie is ready I personally love adding a lot of Ginger to it I just feel it gives such like a good taste to it this is breakfast for today so simple so Nutritious for lunch today we are going to make an egg protein Skillet honestly the ingredients are so simple eggs Red Onion some ground turkey we’re only going to use a little bit of this because the rest we’ll use for dinner and then some spinach so we’re just
Going to make a little Skillet of this okay little tip here the slower you cook your onions they almost like caramelize and they get this super sweet flavor obviously we don’t have that much time for lunch but if you do have time oh my God if you let this cook for 30 minutes
It so sweet and it so Good I know it looks a little bit like dog food here but I am telling you it is super delicious and it’s honestly so easy to make so I had the idea to actually make this recipe after I don’t know if you’re familiar with every one it’s really bougie high-end supermarket
Grocery here we have this hot bar and there is this protein Skillet on there and I tried it once and I really loved it how like warming and comforting it was I talked it off with some fat completely optional but so Delicious it’s almost dinner time tonight we’re going to make a lentil doll I used to make this all the time in New York so I already put out the ingredients guys if this does not scream nutritious healthy and delicious I don’t know literally all the good things so let’s make some
Dinner in this video video we’re highlighting the benefits of the foods we eat but I think it’s crucial to be also mindful of what can actually harm your gut a diet high in processed foods refined sugars and low in fiber can have a negative effect on your gut health
Disturbing the balance of all your good bacteria so that’s why our meal plan this week focuses on wholesome ingredients with Protein healthy carbs and fats mainly gluten and soy free with a minimal use of Dair but beyond diet factors like stress a lack of sleep or a
Lack of exercise can also contribute to poor gut health throughout all my videos I’m trying to give you tips and tricks for habits that can help support your gut health to keep you energized have healthy skin glowy skin and overall feel good okay I already prepped some rice my
Favorite is to have white rice I feel this is the easiest to to digest and it just like tastes the best so we’re going to add some rice and then the curry okay dinner look at this guys we have white rice we have the lentil Curry it’s much
Easier to digest some beans because I love chilies and cures and stews but sometimes with like beans and chickpeas I actually have a lot of issues with my stom so this is warm and delicious for the winter right hair on my face I had already meal
Prepped or veggieat out the week um so I’m just going to put that on a plate add a little salt and pepper this is it I’m actually going to add a little bit of a ruga next to it because that’s just how I like to have [Applause] it
Breakfast is ready obviously this is just optional but I love this frata it’s so nutritious it has some sweet potato in there some healthy carb protein from the egg and then tons and tons of veggies if you’re someone who struggles a lot with like sugar Cravings throughout a day then especially I would
Highly recommend starting your day with something savy this will really help stabilize your blood sugar levels and you’ll have way less cravings and what I really like about this one that it has some sweet potato in it so it actually brings a little bit of sweetness to the
Dish and it’s not just just like Savory eggs if that makes sense all right it is lunch time and we’re actually going to make an OG recipe this is a carrot brown rice salad with chicken I think I’ve shared this on the channel maybe like 3 years ago like
A long time ago it’s still a recipe that I personally really love because I feel it’s very well well balanced it has some chicken with protein it has the carrots in there and we’re just going to add some like Mediterranean spices with it and then we’re adding some raisins to it
So it gives a little extra sweetness and then the dressing is made from like a Dion mustard it’s also a really easy salad to already meal prep the night before with the brown rice with the chicken and just the veggies so yeah we’re going to cook this off and get ready Lunch is ready that is obviously optional if you’re dairyfree you can even do a vegan cheese or just leave the cheese out which is so easy you can always add like something pumpkin seeds or maybe like a hemp seed on top just for like a little extra crunch but I am
Stoked M so good I making myself a little tea now I have recently been really loving this mango ginger supports healthy digestion I haven’t noticed a really big difference but it does taste really good I like my tea very weak I only have it in there for like a couple seconds
And then that’s about it with this I’m going to have a little chocolate I have been obsessed with these honey mamas cacao truffle bar is a salted almonds it’s almost like a fudge rather than like a chocolate but the ingredients are amazing see honey sprouted almonds coconut oil cacao powder salt and
Vanilla extract I already need half of the bar of it break a piece so I’m just going to have this little chocolate or maybe two it is dinner time we’re going to make some salmon as you guys know salmon is one of my favorite things to eat it has
So many healthy omega-3 so many healthy fats I’m actually on my period today so I always like love eating salmon too because it has all those amazing fats so we’re going to make this we’re going to make like a cilantro Ginger marinade situation so I just got a new cutting
Board and it’s really pretty I think I got it from create and barel so first dinner on menu on the kitchen BL Good you weren’t doing Anything dinner is here I put quite a bunch of Honey on there so the top got a little caramelized but honestly it’s going to be good so it has quinoa on the bottom the green beans some extra cilantro and then the salmon if you don’t like cilantro don’t worry you can
Always take that out so yeah cleaner is ready what are we thinking I’m very excited cuz I saw you pick out the pieces of salmon I juic it earlier and they look fantastic yes let’s Eat I made myself a little coffee and then I bro my carrot cake overnight oats to the office sometimes I breakfast at home but I had to come to the office a little bit earlier so I was like this is the way to go let’s Eat for lunch today I have the remaining veggie futata I also put some mint on it and then I just added a ruga salad with some olive oil and vinegar salt and pepper so so color colorful so for tonight’s dinner we have the lentil doll this is leftover cuz
It’s a cook one e twice and that was really easy because I just pulled this out of the fridge and I am just going to warm it up in the Microwave Dinner is Ready This cup it is my favorite cup ever this is or souling body cup and it has like a bamboo lid and then a glass straw I use this literally for everything for matcha for coffee for smoothies the thing I like the most about it is that I can
Actually fit this in the car and it’s not not too big so it’s really easy to take on the go as well I will link this also in the description down below because it is a ailable in our shop right now so going to head to the gym
And then I will see you guys for lunch again lucky me we have the same lunch as yesterday I made a double portion it’s just easier to cook once and eat Twice All right my friends it is dinner time we are going to make Greek meatballs with a saiki type of thing some sweet potato fries and a fresh like salad Mediterranean food is literally my number one Cuisine if I had to pick three it would be Mediterranean Japanese
And then I guess Italian I already made the meatballs earlier yday yesterday cuz I was doing another video so I have those ready but the full recipe for those meatballs will be in the PDF guide and they will also be on saing body app you can also find them there but yeah so
I’m going to first start off with the sweet potato cuz that takes a longest um I’m going to keep the skin on because I like the skin some of you guys might not but we’re just going to cut it into little pieces there we go [Applause] All the prep is done we’re just going to PL it right now so I’m going to start off with the saiki if you don’t eat dairy you can also use coconut yogurt just add a little bit more herbs and stuff so you get the coconut flavor out of it and
Just like add a lot of lemon so I’m going to put this up and then if you want to make it look fancy you just give it a little swoop it’s Michel here Micha chicken meatballs swe potato fries you know what this reminds me of when I used to Club
In the Netherlands after you go out party you eat kup or something or like Mediterranean I mean it’s definitely not like this but for some reason it’s just like the saiki and the meatball and the potatoes and stuff I don’t know why I don’t know if that makes any sense but
Then we’re going to add some delicious vegetables within I going to sprinkle some herbs on top and then dinner Max is not eating he is going out for dinner shame on him because look at this this is the best part [Applause] actually just going to regret not eating with me tonight
Because this is so good Yum so for breakfast today we have our overnight o oh my God I love this recipe I love carrot cake it’s kind of like a sweet breakfast but by adding vegetables it will actually help a little bit with your glucose spike in the morning it helps you like stabilize just top on
Some Greek yogurt or some coconut yogurt if you’re dairyfree or you can even do like a little protein whip with it if you want to add on more protein so that’s what I’m going to do cuz I did a workout today so I do do want to make
Sure to nourish my body after let’s put some yogurt on It okay here we have breakfast carrot cake overnight oat with some yogurt and then I made the protein whip with it even if you’re not making the protein whip with and just overnight oats and Greek yogurt that should definitely be a good enough portion I did to a big
Workout this morning cuz I was filming I like to keep things realistic so I’m really going to show you what I’m eating with breakfast now I’m also taking my probiotics if you are kind of new to supplementation or if you don’t really know what to start or what to get I
Would highly recommend taking at least a probiotic because a probiotic supports your overall gut health and automatically your overall health because obviously your guys like the center there’s so many different types of brands that I like this one is from ritual I also really love seed symbiotic
Roots Organics has a good one Max and I both take probiotics religiously and I do think it really helps with my digestion and overall my immunity I haven’t gotten sick this year which is really good so yeah breakfast is Ready lunch is going to be really easy today because we already prepped everything yesterday so we’re actually going to switch it up because I have the salad the tsiki and then the turkey meatballs but instead of eating it with sweet potato fries I am actually going to make
A Greek wrap out of it you will need some wraps I really like these from C they’re all glutes and free the are chickies I really like the Almond one but I didn’t have those but honestly you can use any type type of wrap you have let’s warm this up and assemble it [Applause] Together Honestly this was so easy to make I literally made it in what like 10 minutes just like warming up and reusing the ingredients you can be so creative I also make myself a little coffee so now let’s Eat Good morning rise and shine this cloudy today I am so excited to share this recipe with you I was traveling in California I was staying at this really beautiful hotel a couple months ago and there was a little cafeteria and I went there there and it had a high protein
Chiami souit and guys I tried this thing and I was like why have I never heard of a chami suit in my entire life basically a little chia seed pudding with a coffee layer and a chocolate layer I mean say no more I already meal prepped last
Night the first chocolate layer with the chy pudding smells really good very chocolatey okay so now we’re going to make the coffee layer if you can deal with extra caffeine in the morning you can also use a decaf of course or no coffee and just make it more cinnamon
Layer but the coffee makes it really taste like a j souit so let’s get Started look at this or Chia misu is ready I wanted to share this recipe already for such a long time but I was like no let’s put it in the gut reset meal plan because it is so clean it has protein in it it has no
Gluten in there I do not feel bloated after eating this and it’s so so delicious look at that creaminess up here guys I can’t believe it literally teramis Su for breakfast anyway I’m going to enjoy this and I will see you guys for lunch all right it is lunchtime on
Today’s menu we have a winter salmon salad salmon is one of my favorite things to eat and it’s also is so easy to make because I just popped it in the air fryer and I think it only takes like 8 minutes or something so we’re going to
Put the salad together I have my quinoa already meal preed we did that on Sunday so that is really really nice I also have some beads here I’m not going to lie I normally always would say homemade stuff is always like better however though beads are kind of a pain in the
Ass to make it home cuz there’s so much cleaning and the red get everywhere so what I always do I always buy like prepacked so it’s like steamed or something and I just find it’s so easy to put in salad or something I always have that in my
Fridge so let’s put our salad Together we have some greens quinoa salmon green beans beets and then also some of the halumi which gives a nice little saltiness this is a lunch for Today we are going to make some dinner we’re going to make a chicken noodle soup I absolutely love this in the winter so I have some of the ingredients right here I actually didn’t have the right noodles but I’m just going to use these book with brown rice SOA noodles
Which would work too but I would normally do rice noodles we have some veggies um the carrots and then some fresh ginger we’re going to make a nice comfy comfy soup right [Applause] Here I’m just going to shred the chicken I prefer that like to put it back into the soup like that I don’t know why I don’t know why I’m using this thing that’s R too far also I personally like to use like a little thermometer like this so I
Just always know when the chicken is done and it doesn’t like overcook I don’t know how people do it without a little thermometer and then we’re gonna what up katsu okay we have quite a bunch of chickens these chickens were really big there we Go Chicken soup ready with noodles it looks a little different than original recipe cuz of the noodles but this is it I also added some red pepper flakes on there for Max I unfortunately can’t have spice but this is dinner for tonight through M I love the touch of like coconut milk
In there because it just gives a little bit of little Different Twist than like a regular chicken soup Yum We’re just going To we’re going to use our leftover chicken soup but I ate all the noodles so I’m just quickly going to add some or make some new rice noodles and I will add it to the chicken soup okay this is literally my perfect Sunday afternoon lunch chicken soup with some rice noodle Okay my friends dinner is going to be really easy today I already did my evening skincare routine have we pimple coming I made a couple days ago the beef pumpkin chili and that was a cook once eat twice recipe so that means we’re having the second portion of it today
Often these type of chilies and like curries or stews even taste better a couple days later because the flavors really got to like absorb in each other so we’re just going to warm it up and yeah have dinner hi okay we got our pumpkin beef chili
And I actually made a little salad with it with some arugula and zucchini this is not on the menu but but I was just feeling something fresh so I just freestyled a little bit but yeah this will be our delicious dinner oh my God guys I almost forgot to put the creek
Yogurt on top because that really makes the dish the sourness goes really well don’t forget we’re just going to put a big splash on it now it looks like this yum All right you guys this was my whole week of eating I did have a couple snacks that I didn’t film and I think that is also important to just address because I do think it’s always important to be intuitive and listen to any hunger cues and when you need a little snack to
Have some snacks so so I just wanted to quickly address that here too that I was snacking a little in between um but I wasn’t able to like film everything if you feel so inspired and if you want to follow along of what I did you can find
Our 7day God reset meal plan in the link down below and again this is on the soul sync body platform where it includes all the recipe videos as well and also some coaching videos if you feel you do not want to sign up for a membership you can
Also find the ebook just with the Rhythm recipes on the shop and by the way the platform has a 7day free trial so you can always like try it out there and then a last thing I also wanted to chat about because obviously all the recipes are created to improve your digestion to
Make you feel good to support your gut but also Way Beyond that I want you to maybe even start with a couple recipes and try it out and immediately check in with your body how you’re feeling because I just immediately notice when I am taking care of my nutrition not only
My digestion is so much better my skin starts to Glow I feel more energized my mood is so much better can we talk about that I feel when I’m like eating unhealthy I just like my mood goes down and there’s so many more actual benefits
To it than just for your gut or just for your digestion so I just wanted to yeah chat about that quickly and also address address that hair if you have any questions for me drop them in the comments down below as you guys know I always try to respond to everything I
Hope to see you very soon and I love You