Meal Type: All Meal Types

Lettuce and Avocado Salad

This lettuce and avocado salad is one of my absolute favorites. With only 5 ingredients, it’s easy to make and packed with nutrition. Enjoy this salad as a light lunch alongside a good source of protein. What makes these ingredients so special? Butter or gem lettuce: An underestimated source of nutrients, lettuce provides vitamin K, chlorophyll, folic acid, and vitamin C. The high water content supports hydration, especially in hot weather. Avocado is an excellent source of monounsaturated fat and vitamin E, a powerful antioxidant that helps fight inflammation. Vitamin E is fantastic for heart health, skin health, and fighting signs of aging. Dill and chives add flavor and variety. Eating at least 30 different plant foods a week is associated with better gut health and a diverse gut microbiome (McDonald et al, 2018). Including herbs is a great way to reach this total. Apple cider and olive oil dressing: This flavorful dressing provides more anti-inflammatory fats and gut-friendly probiotics.  

Pair the lettuce and avocado salad with:

Baked Salmon Mustard and Almond Cod Slow-cooked Pulled Spanish Chicken  

Banana, Carrot and Chocolate Chip Muffins

Banana-Carrot-and-Chocolate-Chip-Muffins

Enjoy an indulgent healthy treat with these banana, carrot, and chocolate chip muffins. Made with ground almonds and coconut sugar, these muffins are naturally gluten-free and won’t spike your blood sugars like conventional baked goods do. Coconut sugar has a lower glycemic index compared to regular sugar and contains nutrients such as vitamins C and E, plus iron, zinc, potassium, and phosphorus. Fiber from carrots and bananas also helps to regulate blood sugar levels. Dark chocolate chips add a touch of indulgence and all-important anti-inflammatory antioxidants. Our banana, carrot, and chocolate chip muffins are perfect for packed lunches or a healthy snack any day of the week!

Pair these muffins with:

Moroccan Spiced Coffee Healthy Frappuccino Activated Almonds

Liver Detox Slaw

A crunchy slaw is a surefire way to pep up any meal. Packed with fiber and key nutrients that support liver detox pathways, weight management, and hormone balance, this slaw is delicious for packed lunches, summer picnics, or as a side to one of our mains. As always, our slaw recipe comes with a range of health benefits… Cabbage and Brussels sprouts belong to the Brassica family of vegetables. They provide glucosinolates – compounds known to have anti-inflammatory, antioxidant, and anti-cancer effects. Glucosinolates support the liver detox pathways that process hormones and toxins, making this slaw a great option for any hormonal conditions. Carrots bring fiber and beta carotene, a powerful antioxidant that is converted to vitamin A in the body. Vitamin A is essential for maintaining a healthy gut lining and supporting healthy vision and immunity. Apples are packed with soluble fiber to aid gut health and toxin elimination. Combined with yogurt for protein, this slaw will keep you feeling energized and fuller for longer.

Pair This With:

Chicken Salad Baked Salmon Zucchini Bread

Miso Cod

This miso cod dish is an easy midweek supper packed with protein and minerals. You could also use the same marinade on a whole-boned fish for an impressive dinner party dish! Cod fillets provide good-quality protein and vital nutrients like selenium, iodine, vitamin B6 and B12. Selenium, iodine, and B vitamins are essential for thyroid health and supporting mental well-being, while protein is key to healthy blood sugar regulation. Shiro miso, also called white miso, is made from a blend of fermented rice, barley, and soybeans. It has the mildest flavor of all misos, often described as mellow and nutty. Paired with tamari, a gluten-free soy sauce, it brings plenty of gut-friendly fermented goodness to this dish. Fermented foods support the balance and diversity of your gut microbiome. Here at EBS, we believe gut health is the foundation of whole-body health, and fermented foods like miso and tamari are a key part of the program.

Enjoy Miso Cod with:

Cauliflower Egg Fried Rice Roasted Tenderstem Broccoli Japanese Greens Salad

Chicken Salad

Chicken salad is an easy, quick, and simple dish for any meal. Packed with protein, healthy fats, and antioxidants, you can prep this in advance for weekday lunches or enjoy it at leisure on a weekend picnic. The star ingredients provide: Protein: Chicken and egg are packed with protein to support blood sugar regulation, weight balance, and hormone health. Healthy fats: Avocado and olive oil are great sources of anti-inflammatory monounsaturated fats. Fiber and phytonutrients: Celery, scallions, and avocado bring fiber and powerful plant compounds to support a healthy gut.  

Pair This With:

Zucchini Bread Sweet Potato, Carrot, and Zucchini Soup Coconut And Mixed Seeds Chia Pudding

Lemon and Blueberry Protein Muffins

These protein muffins are free from refined sugar, dairy, grains, and gluten, and are packed with flavor. At EBS we believe good health starts in the gut and what better way to start your day than with an anti-inflammatory, fiber-packed treat for your gut microbiome?

What makes these protein muffins so good?

Antioxidant-rich blueberries and lemon zest give a sweet flavor and moist texture, while fiber from apple sauce and ground almonds nourishes your gut microbiome. The eggs and protein powder support healthy blood-sugar management. These protein muffins are suitable for the Candida protocol if you have intense sugar cravings or as a delicious treat on the cancer prevention and recovery protocol. They are also a great option if you fancy something sweet or for a healthy breakfast on the go!

Cod and Sweet Potato Traybake

Good quality protein is a mainstay of the anti-inflammatory meal plans at EBS. Protein is essential for blood-sugar management, immune health, muscle building, and hormone balance – every aspect of good health relies on protein. This Cod and Sweet Potato Traybake combines high-quality protein from cod and almonds with antioxidant-rich vegetables and olive oil. Cod is a wonderful source of selenium, vitamin B12, and vitamin B6. Selenium is a potent antioxidant mineral often lacking in our modern diets. We need selenium to protect cells against inflammatory damage, and also for optimum thyroid function. Sweet potato is rich in beta-carotene, the antioxidant that gives its flesh such a strong orange color. Beta-carotene is converted into vitamin A in the body and plays an important role in immune function, healthy vision, and skin health. Tenderstem broccoli complements the uplifting flavor of the sweet potato and provides glucosinolates – key compounds for detoxification pathways in the liver. Tomatoes provide another antioxidant – lycopene – and bring a juicy sweetness to this easy traybake recipe.

Enjoy this with:

Kale, Apple, and Pecan Salad A slice of Seed Bread on the side And Summer Pudding for dessert

Calm Mind Protein Shake

At EBS we believe a healthy mind comes from a healthy gut. Our Calm Mind Protein Shake provides a sense of calm by nourishing your gut and giving your brain the nutritional building blocks it needs for healthy mood balance.

Protein powder and nut milk both provide essential amino acids used to make calming neurotransmitters like serotonin and GABA. But did you know that 90% of serotonin is made in your gut? This is yet another reason why a healthy gut supports a healthy mind.

Along with these amino acids, key nutrients like vitamin B6 and magnesium also support neurotransmitters. The frozen banana is a great source of both these nutrients, as well as fiber to nourish the gut microbiome.

Orange blossom helps the nervous system relax, regulate emotions, and release anxiety and tension.

Saffron has powerful mood-lifting properties and is known to be as effective at alleviating depression as medications like Fluoxetine (Siddiqui et al, 2018).

You can enjoy the Calm Mind Protein Shake at any time of day but it is particularly good in the evening when you want to wind down before bed.

 

Slow Cooker: Tomato and Mushroom Oxtail Stew

This Slow Cooker Tomato & Mushroom Oxtail Stew is a deeply nourishing dish that brings both comfort and powerful nutritional benefits. Slow cooking is key here, not just for flavor, but for digestion. Cooking food gently over several hours helps to break down fibers and connective tissues, making the dish easier on the gut and allowing nutrients to be more readily absorbed. This method also supports those with sensitive digestion, as the ingredients become softer and more bioavailable.

Oxtail is particularly valuable from a nutritional perspective. Rich in collagen and gelatin, it supports gut health, joint function, and skin integrity. As it slowly cooks, these compounds are released into the stew, creating a naturally rich broth that helps soothe and repair the digestive lining. Oxtail is also a great source of protein, iron, zinc, and B vitamins, all of which play an important role in energy production, immune support, and overall vitality.

This dish is ideal for those following an anti-inflammatory lifestyle, as slow cooking preserves nutrients while enhancing flavour without the need for processed ingredients. The result is a warming, satisfying meal that supports blood sugar balance and keeps you fuller for longer.

Perfect for batch cooking, this stew can be enjoyed over several days, making it both practical and deeply supportive for long-term health and wellbeing.

You might like to pair this dish with:

Roasted Zucchini, Eggplant, and Sweet Potato Salad 

Roasted Tenderstem Broccoli

Quinoa Stir Fry

Sweet Potato Mash

Mushroom, Leek and Quinoa Stir Fry

This super simple mushroom and leek stir fry makes for a tasty side dish or omelet filling.

Packed with B vitamins and fiber, mushrooms support energy and a healthy gut microbiome. They also contain beta-glucans, a plant chemical that has anti-cancer actions.

Leeks provide fiber and quercetin – a powerful anti-inflammatory nutrient. As always, I recommend you use olive oil to cook this mushroom and leek stir fry so that you benefit from healthy, anti-inflammatory fats.

You can increase the protein and fiber content even more by adding cooked quinoa just before you serve. Quinoa is a Green List food, just like mushrooms and leeks.

This recipe pairs well with:

Mustard and Almond Cod

Slow-cooker Pulled Spanish Chicken

Sesame and Sumac Lamb Chops

Mushroom and Leek Stir Fry

This super simple mushroom and leek stir fry makes for a tasty side dish or omelet filling.

Packed with B vitamins and fiber, mushrooms support energy and a healthy gut microbiome. They also contain beta-glucans, a plant chemical that has anti-cancer actions.

Leeks provide fiber and quercetin – a powerful anti-inflammatory nutrient. As always, I recommend you use olive oil to cook this mushroom and leek stir fry so that you benefit from healthy, anti-inflammatory fats.

You can increase the protein and fiber content even more by adding cooked quinoa just before you serve. Quinoa is a Green List food, just like mushrooms and leeks.

This recipe pairs well with:

Mustard and Almond Cod

Slow-cooker Pulled Spanish Chicken

Sesame and Sumac Lamb Chops

Chocolate Protein Balls

Chocolate Protein Balls are the perfect nutritious snack to keep you energized and satisfied throughout the day. Packed with plant-based protein, fiber, and healthy fats, these no-bake bites are ideal for pre-workout fuel, a mid-morning pick-me-up, or a post-lunch treat. They’re also naturally gluten-free, dairy-free, and refined sugar-free, making them a clean and wholesome option for anyone looking to support their health while enjoying something sweet.

These Chocolate Protein Balls offer a rich, chocolatey flavor while delivering slow-releasing energy thanks to ingredients like nuts and natural sweeteners. They’re also loaded with antioxidants and essential nutrients that support muscle recovery, gut health, and hormone balance. With their convenient, bite-sized format, you can enjoy these energy-boosting snacks on the go, at your desk, or even while traveling. They’re mess-free and easy to store.

Whether you’re aiming to increase your protein intake, curb cravings, or add more nutrient-dense foods to your routine, Chocolate Protein Balls are a smart and satisfying choice. The combination of protein and fiber keeps blood sugar levels stable, helps you stay full longer, and supports a healthy metabolism. Plus, they’re quick and easy to make — no oven required.

These are a hit with both adults and kids, thanks to their naturally sweet flavor and chewy texture. They’re also highly versatile — feel free to roll them in shredded coconut, hemp seeds, or cacao nibs for added crunch and nutrition. They’re a great addition to any lunchbox, gym bag, or snack drawer.

If you love these, be sure to check out our other high-protein energy ball recipes on the Eat Burn Sleep platform, including the following snacks:

• Immunity-boosting Energy Balls
• Cacao & Turmeric Energy Balls
• Matcha & Chocolate Chips Energy Balls