Meal Type: Breakfast

Overnight Protein Chia Seeds with Berries

Enjoy sparkling energy all morning with our Overnight Protein Chia Seeds and Berries recipe.

This protein-packed dish is the perfect grab-and-go breakfast (and it’s also a handy mid-afternoon snack!). Chia seeds are rich in fiber, protein, and healthy fats – perfect for supporting gut health, blood sugar stability, and inflammatory conditions.

The strawberry protein powder (see my Yalda Loves page for recommended brands) adds extra amino acids for energy, muscle health, immunity, and gut health. Blueberries bring fiber and powerful antioxidants called anthocyanins that help tackle inflammation and support healthy vision.

Top tip: Prep 2 or 3 pots and keep them in the fridge for breakfasts and snacks on busy days!

Italian Sautéed Zucchini with Lemon and Mint

Zucchinis are a wonderful summer vegetable, easy to grow in tubs or a garden. This simple side dish pairs the creamy flavor of sautĂ©ed zucchini with lemon and mint for a bright zingy taste. Enjoy it with chicken or fish or as part of a summer garden buffet. Zucchinis are a type of summer squash. They have a high water content that helps with hydration in hot weather and their vitamin C and carotenes help protect your skin from sun damage. Plus, the beautiful orange flowers are edible too! Lemons are a great source of vitamin C and the phytochemical, limonene, known to have anti-inflammatory, anticancer, antiviral, and gastroprotective properties. The refreshing taste of lemon pairs well with mint, a herb well-known for soothing bloating and digestive discomfort. Try this dish today – I’m sure it will soon become a favorite part of your anti-inflammatory meal plan!

Pair Italian Sautéed Zucchini with Lemon and Mint with:

Roast Chicken Apple Cider Vinegar Chicken Baked Salmon

Crab Cakes

These crab cakes are perfect for breakfast, a light lunch, or as a starter to a main meal. Crab meat is high in protein and a good source of anti-inflammatory omega-3 fats. Omega-3s support heart, brain, and joint health and are vital to a healthy diet. Unlike many store-bought crab cakes filled with breadcrumbs and cheap seed oils, our recipe uses ground almonds, egg, and coconut yogurt to bind the mixture together. Red peppers, scallions, zucchini, and dill bring flavor, fiber, and phytochemicals to delight your tastebuds and nourish your gut microbiome. Enjoy these delicious crab cakes any day of the week as part of your anti-inflammatory meal plan.

Pair these crab cakes with

Homemade Aioli (Garlic Mayonnaise) Olive Oil Mayonnaise Lettuce and Avocado Salad

Breakfast Collagen Banana Muffins

Our collagen banana muffins are the perfect option for a quick breakfast. Suitable from Week 2 of the 6-Week Reset, each muffin contains 8g of protein to support blood sugar regulation and energy levels at the start of your day.

The ingredients provide the EBS signature combination of protein, healthy fats, gut-nourishing fiber, and anti-inflammatory nutrients.

Collagen powder, eggs, and ground almonds provide protein, while bananas are packed with prebiotic fibers. Prebiotic foods nourish beneficial gut flora and support a healthy, diverse gut microbiome.

Cinnamon is a powerful antioxidant spice, known to improve insulin sensitivity and blood glucose regulation (Wang et al., 2021). The flavor balances the sweet bananas and complements the slightly bitter taste of walnuts.

Enjoy these muffins for breakfast or a healthy snack any time of the day.

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

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!

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

Coconut and Mixed Seeds Chia Pudding

Coconut and Mixed Seeds Chia Pudding is a delicious, nutrient-dense treat that’s perfect for breakfast, a healthy snack, or even dessert. Packed with fiber, protein, healthy fats, and antioxidants, this dairy-free, gluten-free, and refined sugar-free recipe helps to support gut health, balance blood sugar levels, and keep you feeling full and energized throughout the day.

This Chia Pudding combines the creamy texture of chia seeds with the natural sweetness of coconut and the nutritional powerhouse of mixed seeds like flaxseed, sunflower, and pumpkin. These seeds provide essential omega-3 fatty acids, protein, magnesium, and zinc — all important for reducing inflammation, boosting brain health, and supporting hormonal balance. The addition of cinnamon offers further anti-inflammatory benefits and helps regulate blood sugar naturally.

Using unsweetened nut milk makes this chia pudding a light yet satisfying option that fits perfectly into an anti-inflammatory lifestyle. The optional maple syrup allows you to adjust the sweetness to your preference, keeping it adaptable whether you want a more indulgent treat or a lighter option. Fresh or frozen blueberries add an extra boost of antioxidants and vitamins, making each spoonful not just delicious but packed with goodness. A few fresh mint leaves can brighten the flavor and offer added digestive benefits.

Coconut and Mixed Seeds Chia Pudding is incredibly easy to prepare, making it ideal for busy mornings or meal prep days. Just a few minutes of mixing and overnight in the fridge create a satisfying dish that’s ready when you are.

Why not also try our Coconut & Collagen Chia Pudding.

Zucchini Bread

This dairy-free, gluten-free and grain-free Zucchini Bread is not only good for your gut health but it is also low in sugar.

Indulge in the delight of our cherished family zucchini bread recipe, a true favorite among loved ones. Each slice offers a delectable blend of almonds, pure coconut sugar, warm cinnamon spice, and the essence of summer’s beloved vegetable. Discover the origins of this exceptional recipe, which has roots in an award-winning family tradition. Originally entered into the Maryland State Fair and emerging victorious, this zucchini bread has proven its irresistible charm.

Its appeal lies in its quick and easy preparation, achieving extra moistness and flavor, while cleverly incorporating veggies. The versatility of this recipe allows for effortless doubling, and it warmly welcomes creative additions like nuts, or blueberries. Not only does it freeze beautifully, but the batter can also be transformed into delightful muffins for a heartier option. Whether you’re a novice baker or have eager young assistants in the kitchen, this zucchini bread is a delightful and accessible treat that is sure to claim 1st place in your own culinary endeavors!

Berries Collagen Shake

The Berries Collagen Shake is a delicious and nutritious way to support your skin, joints, and overall health. Made with frozen mixed berries and collagen hydrolysate powder, this shake is packed with antioxidants, vitamins, and protein that help nourish your body from the inside out.

Frozen mixed berries provide a vibrant burst of flavor and a potent dose of antioxidants, which help protect your cells from damage caused by free radicals. These berries are rich in vitamin C, essential for collagen production and skin health, making them an ideal ingredient to pair with collagen powder. The combination of berries and collagen supports youthful skin, reduces inflammation, and promotes a strong immune system.

Collagen hydrolysate powder is a highly absorbable form of collagen that helps rebuild and maintain the body’s connective tissues, including skin, hair, nails, muscles, and joints. It also supports gut health by helping to repair the gut lining and reduce inflammation, which is key for overall wellness.

This Berries Collagen Shake is straightforward to make, just blend frozen mixed berries, collagen hydrolysate powder, and your choice of liquid, such as water, almond milk, or coconut milk, for a creamy and refreshing drink. It’s perfect as a quick breakfast, post-workout recovery shake, or a nutritious snack during a busy day.

Not only is this shake delicious and dairy-free, but it’s also an excellent way to boost your intake of essential nutrients while supporting an anti-inflammatory lifestyle. Incorporate the Berries Collagen Shake into your routine for glowing skin, strong joints, and lasting energy.

Turmeric Spinach

Get ready to nourish your body with this delicious Turmeric Spinach recipe!

Spinach is packed with vitamins, minerals, and antioxidants. Spinach helps boost your immune system, promotes healthy digestion, and supports heart health. It’s also a great source of iron, essential for maintaining energy levels and preventing anemia.

Turmeric, known for its vibrant color and distinct flavor, is a superfood. It contains a compound called curcumin, which has powerful anti-inflammatory and antioxidant properties.

Turmeric helps reduce chronic inflammation in the body, supports brain health, and aids in maintaining a healthy weight. For years, Turmeric has been used in traditional medicine as a potent anti-inflammatory and antioxidant.

Combining these two incredible ingredients, this Turmeric Spinach recipe tastes fantastic and provides many health benefits.

Chicken Sausage Shakshuka

This Chicken Sausage Shakshuka is a protein-packed, anti-inflammatory dish with a modern twist on the classic Middle Eastern and North African favorite. With lean chicken sausage, tomatoes, and aromatic spices, it’s a nutrient-dense meal that’s as satisfying as it is nourishing.

Chicken is an excellent source of tryptophan, an essential amino acid that plays a key role in serotonin production. This “feel-good” neurotransmitter promotes relaxation, better sleep, and improved mood. By including chicken sausage in this dish, you’re not just adding protein but also boosting your body’s ability to regulate stress and maintain emotional balance.

The tomatoes in this shakshuka are rich in lycopene, a powerful antioxidant known to support heart health, reduce inflammation, and protect cells from oxidative damage. Lycopene is especially beneficial for eye health and skin, making tomatoes an essential ingredient in a healthy, anti-inflammatory diet.

With a base of tomatoes, onions, bell peppers, garlic, and eggs, this dish delivers a bounty of vitamins and minerals, including vitamin C, fiber, and B vitamins. The poached eggs add a boost of complete protein, supporting muscle repair, brain function, and energy production.

This Chicken Sausage Shakshuka is naturally gluten-free, dairy-free, and packed with gut-friendly goodness. It’s perfect for any meal of the day—whether you’re enjoying it for breakfast, lunch, or dinner. Bold in flavor and rich in nutrients, it’s an ideal choice for anyone looking to nourish their body with anti-inflammatory foods.

The satisfactory taste of the eggs with the earthy, spicy tomato sauce makes this nutrient-rich dish another nourishing and addictive Eat Burn Sleep Shakshuka. Have you tried the Easy Vegetable Shakshuka? Enjoy!