Week 4: The Gut Reset

Rebuild your energy and nourish your microbiome from the inside out.

Welcome to Week 4: The Gut Reset

Your gut is home to trillions of microbes — bacteria, fungi and yeasts that influence how you feel, function and even think.When these microbes are balanced, you’ll notice clearer skin, better energy, improved mood, fewer cravings and smoother digestion.

When they’re out of balance - often from stress, antibiotics, processed food or lack of fibre - symptoms such as bloating, fatigue and hormone chaos can creep in.

This week’s plan focuses on fibre, quality protein, healthy fats and fermented foods to calm inflammation and feed your good bacteria.

Breakfasts

Chia Pudding with Coconut Yoghurt & Berries

Serves: 1 Prep: 5 min + overnight Calories: 420 P 30 g C 30 g F 15 g

Ingredients

• 3 tbsp chia seeds

• ¾ cup unsweetened coconut milk

• ½ scoop vanilla whey isolate (~15 g protein)

• ½ cup mixed berries

• 150 g Greek yoghurt or coconut yoghurt (high-protein)

• ½ tsp vanilla extract

  
  

Method:

Mix chia, milk, vanilla and protein powder.

Refrigerate overnight.

Top with yoghurt and berries.

Gut benefit: Omega-3s and fibre support bowel regularity and microbial balance.

Protein Smoothie with Greens

Serves: 1 Prep: 5 min Calories: 390 P 32 g C 35 g F 10 g

Ingredients

• 1 scoop whey isolate (25 g protein)

• 1 small frozen banana

• 1 cup spinach

• 1 tbsp flax seeds

• ½ cup kefir

• ½ cup unsweetened almond milk

  
  

Blend until smooth.

Gut benefit: Live cultures in kefir help repopulate healthy gut bacteria.

Overnight Oats with Flax & Cinnamon

Serves: 1 Prep: 5 min + overnight Calories: 440 P 30 g C 45 g F 10 g

Combine ½ cup oats, ¾ cup milk, 1 scoop protein, 1 tbsp flaxseed, ½ tsp cinnamon and ½ cup blueberries.

Refrigerate overnight.

Gut benefit: Prebiotic fibre from oats and flax supports Bifidobacterium.

Lunches

Gut-Healing Bowl

Serves: 1 Prep: 15 min Calories: 470 P 32 g C 35 g F 18 g

Ingredients

• 120 g grilled chicken breast

• 1 cup cooked quinoa

• 1 cup roasted sweet potato cubes

• 2 cups mixed greens (spinach, rocket or lettuce)

• ½ avocado, sliced

• 2 tbsp sauerkraut

• 1 tbsp olive oil

• Juice of ½ lemon

Method

1. Arrange greens in a bowl.

2. Top with quinoa, roasted sweet potato and sliced chicken.

3. Add avocado and a spoonful of sauerkraut.

4. Drizzle with olive oil and lemon juice before serving.

Gut benefit: Fermented veg and diverse plant fibres feed beneficial microbes.

Chicken & Veggie Broth Bowl

Serves: 1 Prep: 25 min Calories: 360 P 33 g C 20 g F 12 g

Ingredients

• 2 cups chicken bone broth

• 150 g cooked shredded chicken

• 1 small zucchini, spiralised or sliced

• 1 carrot, thinly sliced

• 1 cup baby spinach

• 1 tsp grated ginger

• ½ tsp turmeric

• Pinch of sea salt and pepper

Method

1. Bring broth to a gentle simmer in a saucepan.

2. Add ginger, turmeric, zucchini and carrot.

3. Simmer for 5–7 minutes until vegetables are tender.

4. Add chicken and spinach, stirring until warmed through.

5. Season to taste and serve hot.

Gut benefit: Collagen and amino acids repair and soothe the gut lining.

Lentil & Spinach Salad with Lemon-Tahini Dressing

Serves: 1 Prep: 15 min Calories: 440 P 31 g C 38 g F 14 g

Ingredients

• 1 cup cooked lentils (brown or green)

• ½ cup edamame beans or diced cooked chicken

• 2 cups baby spinach

• ½ red capsicum, diced

• ¼ cup chopped parsley or coriander

• 1 tbsp tahini

• 1 tbsp lemon juice

• 1 tsp olive oil

• Salt & pepper

Method

1. In a small bowl, whisk tahini, lemon juice and olive oil to make the dressing.

2. In a large bowl, combine lentils, edamame or chicken, spinach, capsicum and herbs.

3. Pour over dressing and toss well.

4. Season to taste and serve immediately.

Gut benefit: Plant protein and resistant starch feed Akkermansia muciniphila.

Dinners

Salmon with Roasted Veg & Sauerkraut Slaw

Serves: 1 Prep: 25 min Calories: 500 P 34 g C 30 g F 22 g

Ingredients

• 150 g salmon fillet

• 1 cup broccoli florets

• 1 cup diced pumpkin or kumara

• ½ cup shredded cabbage

• 2 tbsp sauerkraut

• 1 tbsp olive oil

• Lemon wedges

Method

1. Preheat oven to 200 °C. Roast pumpkin and broccoli with half the olive oil for 20 minutes.

2. Meanwhile, pan-sear salmon in remaining olive oil for 3–4 minutes each side until cooked through.

3. In a bowl, toss cabbage with sauerkraut and a squeeze of lemon to create a quick slaw.

4. Serve salmon with roasted vegetables and slaw on the side.

Gut benefit: Omega-3 fats calm inflammation while fermented slaw adds probiotics.

Chicken or Tempeh Stir-Fry

Serves: 1 Prep: 20 min Calories: 420 P 33 g C 35 g F 12 g

Ingredients

• 150 g chicken breast (or tempeh)

• 1 cup mixed vegetables (capsicum, carrot, snow peas, bok choy)

• 1 tsp sesame oil

• 1 tsp grated garlic

• 1 tbsp coconut aminos or tamari

• 1 cup cooked brown rice or quinoa

Method

1. Heat sesame oil in a pan and sauté garlic until fragrant.

2. Add chicken or tempeh and cook until lightly browned.

3. Add vegetables and tamari; stir-fry for 4–5 minutes until tender-crisp.

4. Serve immediately over rice or quinoa.

Gut benefit: Prebiotic garlic and colourful plants nurture a diverse microbiome.

Slow-Cooked Gut-Healing Soup

Serves: 2 Prep: 10 min Cook: 4 hr Calories: 380 per serve P 32 g C 25 g F 11 g

Ingredients

• 1 L bone broth

• 200 g chicken breast or thighs

• 2 carrots, chopped

• 1 celery stalk, chopped

• 1 cup shredded cabbage

• 1 zucchini, chopped

• ½ tsp turmeric

• 1 handful fresh parsley

• 1 tsp sea salt

Method

1. Add all ingredients (except parsley) to a slow cooker.

2. Cook on low for 4 hours or until chicken is tender.

3. Shred chicken gently with a fork, stir through parsley and season to taste.

4. Serve warm.

Gut benefit: A soothing, nutrient-rich meal that’s gentle on digestion and anti-inflammatory.

GUT LOVING SNACK IDEAS

Snack	Calories	Protein	Carbs	Fat
10 almonds + apple	180	5 g	18 g	9 g
Coconut yoghurt + berries	150	10 g	12 g	6 g
Kefir shot or kombucha	60	4 g	8 g	0 g
Protein ball (home-made)	180	12 g	12 g	8 g

Weekly Wellness Intention

Focus: Diversity + CalmEat the rainbow, breathe between bites and let your digestive system slow down to heal.

• Include at least 30 different plant foods this week.

• Add a fermented food daily.

• Drink 2–3 L water or herbal tea.

• Walk, stretch or practise yoga daily to aid digestion.

  
  

Healing/nourishing your gut isn’t about perfection - it’s about consistency. These meals will help reset your digestion, balance your microbiome and restore natural energy.

Keep showing up with care and curiosity. Your gut will thank you with better mood, energy and clarity.

FREE GUT HEALTH GUIDE + CHALLENGE