Meal Type: Lunch + Dinner

Soy Eggs

Soy Eggs are a flavorful, protein-packed snack or topping, perfect for adding depth to salads, grain bowls, or noodle dishes. This version uses tamari, a gluten-free alternative to soy sauce, making it suitable for gluten-sensitive or celiac-friendly diets while still delivering rich umami flavor.

To make these Soy Eggs, simply soft- or medium-boil your eggs, peel them, and marinate them in a mixture of tamari, water, a touch of maple syrup or honey, garlic, and optional spices like star anise or chili flakes. Let the eggs marinate for 2 to 6 hours—or even overnight—for deeper flavor and color. The longer they soak, the more savory and satisfying they become.

Using free-range eggs ensures you’re starting with a nutritionally superior base. Free-range eggs are higher in omega-3 fatty acids, vitamin D, and other essential nutrients compared to conventional eggs. Eggs are also a great source of high-quality protein, essential amino acids, and key nutrients like vitamin B12, choline, and selenium. These nutrients support brain health, hormone production, energy levels, and cellular repair.

These tamari-marinated soy eggs aren’t just a delicious snack—they’re an anti-inflammatory, gut-friendly addition to your wellness-focused meals. The combination of protein and healthy fats in eggs helps keep you feeling full and satisfied, while tamari contributes beneficial fermentation compounds that support digestion.

Enjoy Soy Eggs as a protein-rich side, a savory breakfast option, or a topping for ramen or grain bowls. Easy to prep in advance, they store well in the fridge for up to 3 days, making them a fantastic go-to for quick, nutritious meals throughout the week.

Curry and Yogurt Dressing

Looking for a quick, dairy-free dressing and a delicious way to enhance your meals while fighting inflammation?

This vibrant, creamy dairy-free dressing is packed with anti-inflammatory spices and gut-loving nutrients, making it a flavorful, health-boosting option you’ll want to drizzle on everything. It supports digestion, balances gut health, and adds a bright, savory kick to salads, roasted veggies, grain bowls, and even as a dip or spread.

Unlike traditional dressings that often contain dairy, refined oils, and added sugars, this version is completely free from gluten, dairy, soy, canola oil, and artificial additives, making it ideal for those following an anti-inflammatory or plant-based lifestyle.

Use our easy 2-ingredient coconut yogurt recipe as the base for this creamy, probiotic-rich, dairy-free dressing. The live cultures in the yogurt support gut health, while the anti-inflammatory herbs and spices may help ease bloating, balance hormones, and nourish the body from within. Whether you’re managing food sensitivities, healing your gut, or just looking for a clean, delicious staple to elevate your meals, this dressing checks every box.

Roasted Butternut Squash and Sweet Potato

This roasted butternut squash and sweet potato recipe is a delicious, nutrient-packed dish that makes the perfect healthy side or meal prep option. Loaded with vitamins and antioxidants, these roasted root vegetables are not only comforting but also offer a great source of slow-digesting carbohydrates, making them ideal for balanced energy levels throughout the day.

Both butternut squash and sweet potatoes are naturally rich in beta-carotene, a powerful antioxidant that the body converts into vitamin A—essential for immune function, skin repair, and eye health. They’re also high in dietary fiber, which supports smooth digestion and nourishes a healthy gut microbiome. Unlike refined carbohydrates, these wholesome root veggies offer sustained energy without the blood sugar rollercoaster, making them a nourishing base or complement to a well-rounded meal.

The seasoning blend brings this dish to life with warming spices like paprika and cumin seeds, paired with garlic powder, sea salt, and black pepper for depth and balance. These spices not only enhance the flavor but also offer anti-inflammatory and digestive benefits. Roasting the vegetables in a drizzle of olive oil helps achieve a beautifully caramelized exterior while providing a dose of healthy fats that support heart health and aid in the absorption of fat-soluble vitamins. The result is a naturally sweet, savory, and deeply satisfying dish that fits seamlessly into a nutrient-dense, anti-inflammatory lifestyle. Whether served fresh out of the oven or enjoyed as part of your weekly meal prep, this Roasted Butternut Squash and Sweet Potato recipe is a vibrant and wholesome addition to your seasonal cooking.

Pan-Fried Teriyaki Salmon

This Pan-Fried Teriyaki Salmon dish is not only a source of healthy fats and lean protein but also offers an array of vitamins and minerals like vitamin D, B vitamins, and selenium, which play essential roles in immune function and energy production.

Salmon is a fantastic source of omega-3 fatty acids, which are essential for heart health, reducing inflammation, and improving brain function. It’s also rich in protein, which is crucial for muscle repair and maintaining strong, healthy tissues.

The coconut aminos and tamari sauce provide a soy-free and gluten-free alternative to traditional teriyaki while still delivering the umami flavors that make this dish so satisfying. These ingredients are packed with antioxidants and minerals that support the immune system and help with overall body function.

This easy Teriyaki Salmon recipe hits all the right notes – high protein, gluten-free adaptable, and full of flavor.

Cumin and Chive Yogurt Dip

This delicious Cumin and Chive Yogurt Dip is the perfect addition to any meal or snack—fresh, flavorful, and completely dairy-free. Made using our simple homemade coconut yogurt recipe; it’s a creamy, gut-friendly option that’s free from ultra-processed foods (UPFs) and full of nourishing ingredients that support digestive health.

Cumin is not only aromatic and warming, but it also boasts powerful anti-inflammatory and digestion-supporting benefits. Known for its ability to reduce bloating and stimulate digestive enzymes, cumin is an excellent choice for any gut-supportive recipe. On the other hand, chives contribute a bright, fresh flavor and are packed with antioxidants, vitamins A and C, and beneficial plant compounds that complement cumin’s soothing effects.

You can enjoy this Cumin and Chive Yogurt Dip as a refreshing, cooling addition to BBQs, salads, and wraps in the spring and summer months. In autumn and winter, it pairs perfectly with warm roasted root vegetables or baked fish—offering a comforting yet light touch to seasonal meals

Asian Quinoa Stir Fry

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Combined with nutrient-rich ingredients like garlic, coconut aminos, and sesame oil, this Asian quinoa stir fry is not only delicious but also anti-inflammatory, supporting digestion and reducing bloating. Plus, it’s gluten-free, soy-free, and easy to digest, making it ideal for those with food sensitivities.

Quinoa is a complete plant-based protein, meaning it contains all nine essential amino acids needed for muscle repair, energy production, and overall health. Unlike refined grains, quinoa is also a complex carbohydrate, providing slow-digesting energy that keeps you full longer and helps regulate blood sugar levels.

This makes it an excellent alternative to traditional white rice or noodles, especially for those looking to support muscle recovery, weight management, or a healthy gut.

Quick Tuna Stir Fry

This Quick Tuna Stir Fry with Konjac Noodles is packed with omega-3s, fiber, and gut-friendly ingredients to help fight inflammation while keeping your energy high.

Using canned tuna is a great way to turn pantry staples and leftover veggies into a low-carb, anti-inflammatory meal packed with omega-3s, fiber, and antioxidants. No fuss, no fancy ingredients – just a satisfying, nutritious dish ready in under 15 minutes.

This quick tuna stir fry recipe is ideal for anyone following a healthy lifestyle, from low-carb eaters to busy professionals. Whether you’re looking for a quick lunch or a fuss-free dinner, this dish delivers flavor, speed, and nutrition.

Like tuna, then check out our other tuna recipes.
• Teriyaki Tuna Steak
• Carrot & Tuna Salad
• Tuna Stuffed Tomatoes
• Easy Tuna Salad

Baked Salmon with Herbs

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Ever wondered what herbs go with salmon? You’re not alone — choosing the right combination can turn a simple dish into something truly delicious. This baked salmon with herbs features a fragrant mix of dill, oregano, olive oil, and black pepper, creating a fresh, nourishing meal that supports your gut and overall well-being.

Rich in omega-3 fatty acids, anti-inflammatory herbs, and heart-healthy fats, this dish is as nutritious as it is flavorful. It’s the ideal choice if you’re looking for a simple, wholesome meal that’s gentle on digestion.

Best of all, it’s quick and easy to make — no complicated prep, no ultra-processed ingredients. Just clean, vibrant flavors from fresh, whole foods. Whether you’re planning a light weeknight dinner or a health-focused lunch, this baked salmon with herbs is a satisfying, feel-good option.

Salmon is rich in omega-3 fatty acids, particularly DHA, which is vital for brain function and cognitive health. A study (Raji et al. 2014) found that people who ate baked fish at least once a week had more gray matter in brain areas linked to memory and learning. Regular salmon consumption may also help reduce the risk of depression and age-related cognitive decline, making it a smart and tasty choice for brain health.

Coconut Chives Yogurt

This Coconut Chives Yogurt is a delicious fusion of creamy coconut richness and the subtle bite of fresh chives. This unique blend offers a refreshing contrast to spicy dishes, making it a must-try for food lovers.

Love chili con carne? This yogurt is the perfect cooling companion to balance the heat of the spicy beef. The creaminess soothes the palate, while the chives enhance the dish’s smoky, savory flavors. Simply dollop it on top or swirl it in for a rich, cooling contrast.

Make this Coconut Chives Yogurt using our simple 2-ingredient Coconut Yogurt recipe to keep it completely free from ultra-processed ingredients and emulsifiers.

Mackerel and Beetroot Salad

This Mackerel and Beetroot Salad is a perfect combination of omega-3-rich fish, antioxidant-loaded beets, and gut-friendly fiber, making it excellent for brain health, heart health, and reducing inflammation.

Mackerel is a nutrient-rich oily fish that offers several health benefits, primarily due to its high content of omega-3 fatty acids, proteins, vitamins, and minerals.​ Regular consumption of mackerel has been linked to improved heart health. A study (Singer et al. 1983) indicated that a diet including mackerel significantly reduced both systolic and diastolic blood pressure, suggesting a beneficial influence on cardiovascular risk factors.

Whether you’re looking for a quick lunch, a light dinner, or a nutritious side dish, this salad offers the perfect balance of protein, healthy fats, and antioxidants.

If you are looking for other lunchbox ideas like this Mackerel and Beetroot Salad, then check out our Rainbow Lunchbox and Prawns, Avocado, and Salad recipes.

Chives and Dill Dressing

This anti-inflammatory Chives and Dill Dressing is packed with healthy fats, herbs, and gut-friendly ingredients.

Made with olive oil, fresh herbs, and mustards, it’s full of antioxidants and omega-3s to help fight inflammation naturally. This Chives and Dill Dressing is the perfect dressing to add to any meal or salad.

Mustard is packed with antioxidants and selenium, which help combat oxidative stress.

Sea salt is a natural mineral that supports hydration and digestion, while black pepper enhances nutrient absorption.

This Chives and Dill Dressing pairs beautifully with baked or smoked salmon, tuna, or shrimp for an omega-3-rich meal or any of our salads on the platform.

Spinach Curry

This Spinach Curry packs superfoods like spinach, turmeric, and ginger, making it a perfect addition to your anti-inflammatory lifestyle. It’s not just delicious—it also loads you up with antioxidants that fight inflammation and keeps it gluten-free and dairy-free.

Spinach is rich in vitamins, minerals, and antioxidants. It strengthens your immune system, aids digestion, and promotes heart health. Additionally, it provides an excellent source of iron, which sustains your energy levels and helps prevent anemia.

Turmeric, known for its vibrant color and distinct flavor, has earned its place as a superfood. It contains a compound called curcumin, which delivers powerful anti-inflammatory and antioxidant properties. It helps reduce chronic inflammation, supports brain health, and helps you maintain a healthy weight. For years, people have used turmeric in traditional medicine as a potent anti-inflammatory and antioxidant.