Good-for-Your-Gut Recipes that You Need to Pack for Lunch Starting Now

  • Hannah Aylward
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Good-for-Your-Gut Recipes that You Need to Pack for Lunch Starting Now

by Hannah Aylward


Eating well when living a busy and full life can be difficult. We have work, school, kids, errands, responsibilities, and commitments. If we are lucky, we get to schedule in a few minutes for ourselves. Before we know it, the whole day has passed and all we have eaten is a handful of almonds. This leaves us feeling starving, anxious, irritable, and ready to eat anything in sight come 7:00 p.m.


I am here to tell you, you have to break the cycle — for your own mental and physical health. This is what I say to a lot of my clients that struggle with this exact thing:


I know you think that eating well and prioritizing your own self care seems time consuming, potentially expensive, and difficult. But let me ask you this. What is more difficult: taking a few hours to meal prep, or disliking/fighting the body that you live in?


You choose. You’re worth feeling comfortable in your own skin. You’re worth the extra time.


I could not possibly stand by this statement with any more conviction. I can feel it.


This is the year that you can actually pack a healthy lunch for work. The key is to make a few dishes ahead of time, so you have them in your fridge and ready to go before you run out the door for work. That is why the recipes below are so perfect. They are easy to make, easy to prep, and will keep in the fridge for a few days. They can be eaten for lunch and/or dinner, so switch them up however you like. Personally, I love coming home to a prepped soup. It makes dinner an absolute breeze.


Here are three good-for-your-gut recipes that you need to pack for lunch next week:


Massaged Kale Salad

Serves 2-3


1 bunch of organic kale

juice from 1 large lemon

1 avocado

2-3 Tbs olive oil

generous pinch of Himalayan salt

Pepper to taste

Optional but recommended:

½ c shredded carrots

large handful of sunflower sprouts

3 Tbs sunflower seeds

3 Tbs raisins


Thoroughly wash and de-stem the kale.

Mix together the avocado, lemon juice, olive oil, salt and pepper.

Pour the avocado mixture onto the kale and massage the kale until softened.

Add in remaining ingredients and enjoy.


Zucchini Noodles with Pistachio Pesto

Serves 4



4 medium zucchini


2 cups fresh basil

2 small garlic cloves

1/3 cup pistachios

¼ olive oil

1 tsp. salt

½ tsp. pepper


1 cup cherry tomatoes

fresh basil


Cut off ends of zucchini. Use a spiralizer to cut zucchini into thin pasta-like strands.

Wash the basil and dry. Cut the cloves of garlic in halves.

Blend together all pesto ingredients in a food processor or blender. Add more basil, garlic, salt, or olive oil to taste.

Mix together the zucchini noodles with 1/3 cup of pesto and top off with thinly sliced tomatoes and fresh basil.


Easy Chicken and Veggie Soup

Serves 4-6


1 Tbs avocado oil

2 garlic cloves, minced

1 yellow onion, diced

1 pound organic chicken breast, boneless and skinless cut into bite-size pieces

4 carrots, peeled and diced

1 parsnip, peeled and diced

3 stalks celery, chopped

1 zucchini, chopped

6 sprigs of fresh thyme, minced

6 sprigs of fresh rosemary, minced

6 cups organic chicken or vegetable broth

salt + pepper to taste

dash of cayenne (optional, if you like spicy)


In a large stockpot, melt the avocado oil over medium heat and gently sauté the onion, garlic, and chicken for about 5 minutes, until the onion is tender and the chicken is starting to lose its pink color.

Then add in the carrots, celery, zucchini, thyme, rosemary, a generous pinch of salt, a few grinds of black pepper, and the broth. Bring the water to a boil, then lower the heat and cover the pot with a lid. Let the soup simmer until the chicken is cooked through and the vegetables are tender, about 20 to 25 minutes.

Season with additional salt, pepper, and cayenne (if you want) to taste.

Serve warm and enjoy!

*This soup can be stored in an airtight container in the fridge for about a week, so it’s perfect for making ahead of time and bringing to work.


*We recommend that you do not rely solely on the information presented and that you always read labels, warnings, and directions before using or consuming a product. You should consult your health care professional before making any changes to your regular health care routine.


Hannah Aylward

Hannah Aylward is a Certified Health Coach, nutrition consultant, fitness instructor, healthy living expert, and founder of HAN. She helps both men and women around the world lose weight, heal skin disturbances, balance hormones, heal gut imbalances and feel at home in their bodies through healthy eating, movement, mindfulness and positive self-talk. Her goal is to help others “learn the tools that they need to live the lives they deserve”. Get to know her by visiting her website and following her on Instagram, Facebook and Twitter.