4-Day Menu Plan

Kiwi Smoothie
Ingredients:

• 
  2 kiwifruit, peeled and sliced

• ½ cup sliced strawberries

• ½ cup fresh pineapple cut into 1-inch pieces

• 1 tbsp lemon juice

• 1 tsp honey

• 1 cup ice or rice milk (morning rice milk, afternoon ice)

 

Directions:

Mix all ingredients together and serve immediately. Serves 2.
 

Meat Loaf
Ingredients:

• 1 pound grass-fed ground beef

• ½ tbsp garlic powder

• ½ tbsp onion powder

• (Optional: diced onion or garlic cloves)

​

Directions:

• Mix all ingredients in a bowl.

• Divide into 4 portions and bake at 350°F for 20 minutes or until done. Can be frozen or refrigerated for later use.

​

Beef & Broccoli
Ingredients:

• 1 lb beef sirloin stir fry strips

• 1 tbsp soy sauce (Bragg's Liquid Aminos)

• 1 tbsp rice cooking wine

• 3 tbsp soy sauce (Bragg's Liquid Aminos)

• 2 tbsp rice cooking wine

• 1 tsp sesame oil

• 1 tsp grated ginger

• 2 tsp grated garlic (roasted or boiled)

• ½ cup beef stock or water

• 1 tbsp cornstarch

• 3 tbsp oil (e.g., avocado oil)

• 4 scallions, sliced

• 4 cups broccoli florets, blanched

​

Directions:

• Toss beef with soy sauce and rice cooking wine.

• Whisk together the sauce ingredients.

• Heat oil in a wok, and cook beef in batches.

• Add scallions, blanched broccoli, beef, and sauce to the wok.

• Cook until the beef is fully cooked and the sauce thickens.

Greek Chicken
Ingredients:

• 1 pound boneless skinless chicken breasts

• ⅓ cup plain Greek yogurt

• ¼ cup olive oil

• 4 lemons, juiced and zested

• 4-5 cloves garlic, minced

• 2 tbsp dried oregano

• 1 tsp kosher salt

• ½ tsp freshly ground black pepper

​

Directions:

• Marinate chicken with half the marinade for 30 minutes to 3 hours.

• Grill chicken, basting with the reserved marinade, until cooked through.

​

Lentil Salad
Ingredients:

• 1 cup dry brown lentils (soak for up to 3 hours; change water in between)

• 1 bay leaf

• 2 sprigs fresh thyme

• 1 cup finely diced carrots

• ⅓ cup finely diced celery

• ¼ cup finely diced red bell pepper (sauté or air-fry)

• ¼ cup finely diced red onion (sauté or air-fry)

• ¼ cup minced parsley

• 1 clove garlic, minced (sauté or roast)

• 5 tbsp lemon juice

• 1 tbsp olive oil

• 1 tsp kosher salt

• Fresh ground black pepper

​

Directions:

• Cook lentils with bay leaf and thyme until tender.

• Drain lentils and discard bay leaf.

• Combine lentils with the remaining ingredients.

​

Broiled Salmon
Ingredients:

• 1 lb salmon fillets, with skin, cut into 2 pieces

• 2 tsp + 1 tbsp fresh lemon juice

• Sea salt and pepper to taste

• 2 tbsp extra virgin olive oil

• 1 medium clove garlic, pressed or finely chopped

​

Directions:

• Preheat the broiler and heat the pan under the broiler for 10 minutes.

• Rub salmon with lemon juice, salt, and pepper.

• Place salmon on a hot pan, skin side down, and broil for about 5 minutes.

• Dress with olive oil, lemon juice, garlic, and salt and pepper.

​

* Added choice -Honey Lime Chicken Thighs
Ingredients:

• 1.5 lbs bone-in, skin-on chicken thighs

• Salt and pepper

• 1 tbsp hot sauce (e.g., Frank's Hot Sauce)

• 2 tbsp honey

• Zest of 1 lime

• Juice of 1 lime

​

Directions:

• Cook chicken thighs in a nonstick pan, skin side down, until golden brown.

• Whisk together hot sauce, honey, lime zest, and juice.

• Flip the chicken and cook until almost done.

• Add honey mixture and cook until the liquid thickens into a glaze.

 

Fish Florentine
Ingredients:

• 4 (5 oz) thick pieces of skinless white firm fish fillet (such as grouper, flounder, bass, or halibut)

• 1 tbsp extra virgin olive oil

• 1 tbsp salted butter

• 1 cup red bell pepper, chopped

• 2 cloves garlic, minced

• 9 oz fresh baby spinach

• 2 oz 1/3 less fat cream cheese

• ¼ cup half & half cream

• 3 tbsp grated Parmesan cheese

• Kosher salt

• Fresh black pepper

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Directions:

• In a large skillet over medium heat, add ½ tbsp olive oil and ½ tbsp butter. Add red bell pepper and garlic, and cook for about 4 minutes.

• Add spinach, season with a pinch of salt and pepper, and mix until the spinach wilts down.

• Add cream cheese, half & half, and Parmesan cheese. Mix well until cream cheese is melted and the mixture resembles creamed spinach.

• Heat a separate skillet on medium-high heat, add remaining oil and butter.

• Season fish on both sides with salt and pepper and place on the hot pan.

• Cook for 6 minutes on the first side, then flip and cook for an additional 5 minutes, until cooked through and browned.

• Divide the spinach mixture on the bottom of each plate and top with a piece of fish.

This meal plan and recipes aim to provide variety while minimizing bloating and addressing IBS symptoms. Enjoy!