A Simple Meal Plan for Easing Digestive Discomfort

The Challenge of Dinner Time

We’ve all been there: you come home from a long day at work, everyone is tired and hungry, and you have no idea what to make for dinner. The easy options—fast food, takeout, or frozen meals—often lead to digestive discomfort due to their low nutrient content and high levels of sugar and unhealthy fats. According to the Centers for Disease Control and Prevention (CDC), poor diet is a significant contributor to digestive issues and overall health problems.

Simplifying Meal Preparation

Preparing nourishing meals doesn’t have to be complicated. With a kitchen stocked with simple, healthy ingredients and a quick daily plan, you can put a nutritious meal on the table in no time. Here’s a meal plan packed with vitamins, minerals, and healthy fats that can be prepared in just 30 minutes.

Rosemary Sweet Potatoes (Serves 4)

Ingredients:

• 2 medium-sized sweet potatoes, cubed into 1-inch pieces
• 1 teaspoon dried rosemary (or 1 tablespoon fresh)
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
• 2 crushed garlic cloves
• 2 tablespoons extra virgin olive oil

Instructions:

1. Preheat oven to 425°F.
2. In a mixing bowl, combine sweet potatoes, rosemary, salt, pepper, garlic, and olive oil. Toss to mix well.
3. Spread the sweet potatoes in a single layer on a roasting pan.
4. Roast for 25 minutes or until tender.
5. Transfer to a serving bowl.

Broiled Salmon with Salsa (Serves 4)

Ingredients:

• 4 salmon fillets (approximately 4 oz. each)
• 1⅓ cups homemade or jarred salsa

Instructions:

1. Place salmon fillets on a baking pan lined with parchment paper.
2. Top each fillet with ⅓ cup salsa.
3. Bake in a 425°F oven until the fish reaches an internal temperature of 140°F, flakes easily, and is light pink (about 10 minutes per inch of thickness).
4. Cook one extra salmon fillet without salsa for lunch the next day.

Simple Mixed Greens (Serves 4)

Ingredients:

• 6 cups mixed greens
• 1 cup grape or cherry tomatoes
• 1 sliced yellow, red, or orange pepper
• ¼ cup favorite salad dressing
• 2 ounces crumbled Feta cheese (optional)

Instructions:

1. Toss mixed greens, tomatoes, and pepper slices in a large bowl.
2. Add salad dressing and toss to coat.
3. Sprinkle with Feta cheese if desired.

Salmon Salad for Lunch (Serves 2)

Ingredients:

• 1 leftover salmon fillet, chopped into chunks
• 4 cups mixed baby greens
• ½ cup canned chickpeas, drained and rinsed
• 1 sliced avocado
• 2 tablespoons chopped fresh cilantro
• 1 scallion, chopped
• Vinaigrette dressing

Instructions:

1. In a large bowl, combine baby greens, chickpeas, avocado, cilantro, and scallion.
2. Add salmon chunks and vinaigrette dressing.
3. Toss gently to mix.
4. Season with salt and pepper to taste.
5. Divide into two containers for lunch.

The Benefits of Planning Ahead

Taking a few minutes to plan and prepare a simple, nutritious meal can significantly improve your well-being. According to a study published in the Journal of Nutrition, individuals who regularly consume home-cooked meals have better overall health and lower rates of digestive issues.

Interesting Stats

• Digestive Disorders: Approximately 60-70 million people in the U.S. are affected by digestive diseases (National Institute of Diabetes and Digestive and Kidney Diseases).
• Home Cooking: People who cook at home consume fewer calories and less sugar, fat, and carbohydrates than those who eat out frequently (Public Health Nutrition).

By planning ahead and preparing simple, nutritious meals, you can alleviate digestive discomfort and enjoy better health. For a downloadable version of these recipes and a grocery list, click here.