5 Meals in 15 Minutes

A hot topic that's been coming up in the clinic lately is the desire for a meal to be perfect, otherwise what's the point?

We see all these incredible meals on Instagram, and somehow think that every night our dinner plate should look that fancy.

If we can't cook 5 star, we might as well give up and get Uber Eats, right?

That's absolutely not true.

I see a fresh meal, with a combination of protein, veg and fibre as an absolute win. It doesn't need to be perfect, and it doesn't need to be fancy, and it certainly doesn't have to mean hours in the kitchen.

When it comes to gut health, consistency really helps. These 5 simple meals are my go-to's, and are for those moments when you want something fast yet satisfying - and still stay on track with your health goals.

1. Scrambled Eggs with Veggies & Sourdough

Eggs are an excellent source of protein, and pairing them with fibre-rich veggies and sourdough makes this an easy lunchtime option.

• Ingredients: 2-3 eggs, 1 cup spinach, ¼ cup cherry tomatoes (halved), 1 slice sourdough bread, olive oil, sauerkraut

• Instructions: Scramble the eggs with spinach and tomatoes in olive oil. Toast the sourdough, then serve the eggs on top with a spoon of sauerkraut. Simple, quick, and satisfying!

2. Haloumi & White-Bean Salad

If you've seen my instagram, you know how much I love this combo! High in protein, fibre and taste, this one's a winner.

• Ingredients: 100g haloumi (sliced), ½ can white beans (drained), 1 cup mixed greens, 1 tbsp olive oil, lemon juice

• Instructions: Pan-fry the haloumi until golden brown. Toss beans, greens, and haloumi together with olive oil and a squeeze of lemon juice for a refreshing, nutrient-dense meal.

3. Steak & Salad

So many of my client's have low iron due to impaired absorption in the gut. Lean steak paired with a fresh salad provides an iron boost, and is a quick and easy dinner option.

• Ingredients: 1 small steak, 1 cup mixed salad leaves, 1 bunch of asparagus, salad dressing (1 tbsp olive oil, 1/2 tsp dijon mustard, 1 tsp apple cider vinegar)

• Instructions: Grill or pan-fry the steak to your liking. Then cook the asparagus until tender. Toss salad leaves with asparagus, and salad dressing. Serve steak alongside the salad for a satisfying, easy dinner.

4. Salmon with Greens

Salmon is rich in omega-3s, which can help reduce inflammation in the gut, and pairing it with greens adds fibre for healthy digestion. (You can also add red rice on the side, pending your appetite and cooking energy levels.)

• Ingredients: 1 salmon fillet, 1 cup broccoli florets, 1 cup spinach, 1 tbsp olive oil, lemon wedges

• Instructions: Pan-sear the salmon in olive oil for 3-4 minutes on each side. Steam or sauté the broccoli and spinach. Serve with a squeeze of fresh lemon over the salmon and greens for added flavour.

5. Chilli Lemon Pasta with Rocket & Tuna

This simple dish is one of my favourites to have on the weekend. It’s a little spicy, packed with protein from tuna, and makes for a delicious and quick dinner.

• Ingredients: 1 cup cooked pasta, 1 can tuna, 1 cup rocket, 1 tbsp olive oil, 1 garlic clove (minced), 1 tsp capers, chilli flakes, lemon juice, pecorino

• Instructions: Heat olive oil in a pan, sauté garlic and chilli flakes. Toss in the cooked pasta and tuna, then stir in lemon juice. Add rocket just before serving for freshness, and top with grated pecorino.

 Hope you love these quick meals as much as I do!

 Brooke x