Recipes

☆ ☆ ☆ 3-Star Gut Health Plan — ‘The Gourmet Gut Revival’

by StudioLink Food Delivery .
October 16, 2025
View the Studiolink
☆ ☆ ☆ 3-Star Gut Health Plan — ‘The Gourmet Gut Revival’
$129 / week · A premium culinary experience featuring gourmet ingredients, targeted supplements, and advanced protocols to fully restore and revitalize your gut ecosystem.

✨ Expected Gut Health Benefits After 1 Week

  • Deep Gut Lining Repair — Targeted nutrients like L-Glutamine and collagen work synergistically to heal and seal the intestinal wall, reducing permeability.
  • Significantly Reduced Systemic Inflammation — Potent anti-inflammatories like saffron, turmeric, and omega-3s calm the entire digestive tract and beyond.
  • Optimized Gut-Brain Connection — Ingredients like chamomile and adaptogens support the vagus nerve and calm the gut-brain axis for improved digestive function.
  • Enhanced Microbial Ecosystem — A diverse array of prebiotic fibers and high-potency probiotics work to create a robust and resilient gut flora.
  • Superior Nutrient Absorption — Soothed and healed gut lining, combined with digestive enzymes from fresh foods, allows for maximum uptake of vitamins and minerals.

Download Grocery List!

This 3-Star plan is designed to fit within an average weekly grocery cost of $129. Per-meal cost reflects ingredient usage, not grocery checkout total—some ingredients (like olive oil, tahini, or spices) will last multiple weeks. Prices are based on average U.S. grocery store values.

Key Gut Health Ingredients

  • Manuka Honey: A potent prebiotic with unique antibacterial properties (MGO) that can help balance gut flora and soothe the digestive tract lining.
  • L-Glutamine: The primary fuel for the cells of the small intestine, essential for repairing a leaky gut and maintaining intestinal integrity.
  • Saffron: This luxurious spice contains active compounds like crocin and safranal, which have demonstrated significant anti-inflammatory and antioxidant effects in the gut.
  • Wild-Caught Fish & Grass-Fed Beef: Higher in anti-inflammatory omega-3s and conjugated linoleic acid (CLA) than their conventional counterparts, providing superior building blocks for a healthy gut.
  • Collagen Peptides: Provides the amino acids glycine and proline, which are crucial for repairing the connective tissue of the gut lining and reducing inflammation.
  • Aloe Vera & Chlorophyll: These deeply soothing agents help to calm intestinal inflammation, support the body’s natural detoxification processes, and promote a healthy gut environment.

Daily Gut Support & Supplement Ritual

  • Morning: Collagen peptides (10 g) + Omega-3 softgels (1–2 g EPA/DHA)
  • Midday: Probiotic (10–20B CFU) with lunch
  • Evening: L-Glutamine (5 g) + Magnesium glycinate (200 mg)
  • Optional: Astaxanthin (4–8 mg daily) for enhanced gut & skin antioxidant support.

This targeted protocol is designed to work synergistically with the gourmet meals for maximum gut repair and revival.

🌅 Breakfast

Vanilla Chia Pudding with Manuka Honey & Fresh Berries

A sophisticated and soothing start to your day. This creamy pudding is packed with soluble fiber from chia seeds, while the premium Manuka honey offers unique digestive-soothing properties and prebiotic benefits to gently calm and prepare your gut.

Prep: 10 min | Chill: 2 hr | Calories: 340 kcal | Cost: $7.90

Ingredients (1 serving):

  • ¼ cup chia seeds
  • 1 cup almond milk
  • ½ tsp vanilla extract
  • 1 tsp Manuka honey
  • ½ cup mixed fresh berries

Instructions:

  1. In a jar or bowl, whisk together chia seeds, almond milk, and vanilla extract until well combined.
  2. Cover and refrigerate for at least 2 hours, or overnight, until thick and pudding-like.
  3. Before serving, stir well and drizzle with Manuka honey.
  4. Top with fresh berries and enjoy.

Gut Health Benefit: Chia seeds provide soluble fiber for regularity, while Manuka honey soothes the digestive tract with its unique antibacterial and prebiotic properties.

🥗 Lunch

Wild Salmon Bowl with Avocado, Quinoa & Miso-Tahini Drizzle

A powerhouse bowl that epitomizes gourmet gut health. Wild salmon is richer in omega-3s, which are crucial for reducing intestinal inflammation, while the miso-tahini drizzle adds a delicious umami flavor along with a powerful probiotic and prebiotic boost.

Prep: 15 min | Cook: 15 min | Calories: 460 kcal | Cost: $9.20

Ingredients (1 serving):

  • 1 wild salmon fillet (4-5 oz)
  • ½ cup cooked quinoa
  • ½ avocado, sliced
  • 1 cup steamed broccoli florets
  • 1 tbsp tahini
  • 1 tsp miso paste
  • 1 tbsp warm water
  • Juice of ½ lemon

Instructions:

  1. Cook the salmon by baking, pan-searing, or grilling until flaky.
  2. In a small bowl, whisk together tahini, miso paste, warm water, and lemon juice to create a smooth dressing.
  3. Assemble the bowl with quinoa as the base. Top with flaked salmon, avocado, and broccoli.
  4. Drizzle generously with the miso-tahini dressing.

Gut Health Benefit: Miso adds beneficial probiotics, while omega-3s from wild salmon significantly reduce gut inflammation.

🍽️ Dinner

Saffron Chicken with Roasted Fennel & Lemon Couscous

An elegant and aromatic dinner that is as therapeutic as it is delicious. Saffron, one of the world’s most precious spices, brings powerful anti-inflammatory properties, while fennel has been used for centuries to relieve bloating and ease digestive discomfort.

Prep: 15 min | Cook: 25 min | Calories: 520 kcal | Cost: $10.80

Ingredients (1 serving):

  • 1 chicken breast
  • Pinch of saffron threads
  • 1 small fennel bulb, sliced
  • ½ cup couscous
  • 1 lemon
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C). Season chicken with salt, pepper, and crumbled saffron threads.
  2. Toss fennel slices with olive oil and place on a baking sheet with the chicken. Roast for 20-25 minutes until chicken is cooked and fennel is caramelized.
  3. Prepare couscous according to package instructions, fluff with a fork, and stir in lemon zest and juice.
  4. Serve the saffron chicken and roasted fennel over the lemon couscous.

Gut Health Benefit: Saffron provides potent anti-inflammatory compounds, while fennel is a classic digestive aid that relieves bloating and cramping.

🍵 Daily Beverage

Matcha Collagen Latte

A serene and functional beverage that supports both focus and gut repair. The high-quality matcha provides a calm energy and a wealth of antioxidants, while the collagen peptides work behind the scenes to strengthen and heal the gut lining.

Prep: 5 min | Cook: 2 min | Calories: 90 kcal | Cost: $3.80

Ingredients (1 serving):

  • 1 tsp ceremonial grade matcha
  • 1 cup oat milk (or milk of choice), warmed
  • 1 scoop collagen peptides
  • 1 tsp honey (optional)

Instructions:

  1. Sift matcha powder into a cup to avoid clumps.
  2. Add a small amount of warm water and whisk until a smooth paste forms.
  3. Pour in the warmed oat milk and add the collagen peptides and honey.
  4. Froth or whisk vigorously until combined and slightly foamy.

Gut Health Benefit: Collagen provides amino acids that are essential for repairing the gut lining, while matcha offers powerful antioxidants.

🌅 Breakfast

Coconut Oatmeal with Toasted Pistachios & Pear Slices

A warm, comforting bowl that feels both luxurious and nourishing. The creamy coconut milk creates a rich base, while the pistachios add a delightful crunch and prebiotic benefits, and the pear provides soluble fiber to support gentle digestion throughout the morning.

Prep: 5 min | Cook: 10 min | Calories: 330 kcal | Cost: $7.60

Ingredients (1 serving):

  • ½ cup rolled oats
  • 1 cup coconut milk
  • ½ pear, thinly sliced
  • 1 tbsp chopped pistachios, toasted
  • 1 tsp honey

Instructions:

  1. In a small saucepan, combine oats and coconut milk. Bring to a simmer over medium heat.
  2. Reduce heat and cook for 5-7 minutes, stirring occasionally, until creamy.
  3. While oatmeal cooks, toast chopped pistachios in a dry pan for 2-3 minutes until fragrant.
  4. Pour oatmeal into a bowl and top with pear slices, toasted pistachios, and a drizzle of honey.

Gut Health Benefit: Pistachios provide prebiotics to feed beneficial bacteria; pears offer soluble fiber to support healthy digestion and regularity.

🥗 Lunch

Grilled Shrimp & Farro Salad with Citrus Vinaigrette

A light yet substantial salad that celebrates vibrant flavors and textures. The farro provides a nutty, chewy base rich in fiber, while the shrimp adds lean protein and anti-inflammatory omega-3s. The citrus vinaigrette brightens the dish while aiding nutrient absorption.

Prep: 10 min | Cook: 8 min | Calories: 430 kcal | Cost: $8.80

Ingredients (1 serving):

  • ½ cup cooked farro
  • 4-5 large shrimp, peeled and deveined
  • 1 cup arugula
  • ½ orange, segmented
  • 1 tbsp extra virgin olive oil
  • 1 tbsp fresh orange juice
  • Salt and pepper to taste

Instructions:

  1. If farro is not pre-cooked, prepare according to package instructions and let cool.
  2. Season shrimp with salt and pepper. Grill for 2-3 minutes per side until pink and opaque.
  3. In a small bowl, whisk together olive oil and orange juice to make the vinaigrette.
  4. In a serving bowl, combine farro, arugula, and orange segments. Top with grilled shrimp.
  5. Drizzle with citrus vinaigrette and toss gently before serving.

Gut Health Benefit: Polyphenols from high-quality olive oil and anti-inflammatory omega-3s from shrimp work together to reduce gut inflammation.

🍽️ Dinner

Turmeric Bone-Broth Risotto with Wild Mushrooms

The ultimate comfort food with therapeutic benefits. This creamy risotto uses collagen-rich bone broth as its base, providing direct support for gut lining repair, while turmeric adds powerful anti-inflammatory action. The wild mushrooms contribute beta-glucans that further support immune and gut health.

Prep: 10 min | Cook: 25 min | Calories: 540 kcal | Cost: $11.00

Ingredients (1 serving):

  • ½ cup short-grain rice (Arborio or Carnaroli)
  • 2 cups bone broth, warmed
  • 1 tsp turmeric powder
  • ½ cup wild mushrooms, sliced
  • 1 tbsp olive oil
  • ¼ cup grated Parmesan cheese (optional)

Instructions:

  1. Heat olive oil in a medium pot over medium heat. Add rice and toast for 1-2 minutes.
  2. Add turmeric and stir to coat the rice. Begin adding warm bone broth one ladle at a time, stirring continuously until absorbed before adding more.
  3. After about 15 minutes, add the wild mushrooms and continue cooking and adding broth until rice is creamy and tender.
  4. Stir in Parmesan cheese if using. Season with salt and pepper to taste.

Gut Health Benefit: Collagen from bone broth supports gut lining integrity, while mushrooms add immune-supporting beta-glucans that also benefit the microbiome.

🍵 Daily Beverage

Aloe & Lemon Digestive Refresher

A soothing, hydrating drink that provides immediate relief for the digestive system. Aloe vera is renowned for its ability to calm irritated gut tissue, while lemon stimulates bile production to improve fat digestion and nutrient absorption.

Prep: 3 min | Cook: 0 | Calories: 40 kcal | Cost: $2.50

Ingredients (1 serving):

  • ¼ cup aloe vera juice
  • 1 cup water
  • 1 tbsp fresh lemon juice
  • 2-3 thin cucumber slices
  • 2-3 fresh mint leaves

Instructions:

  1. Combine aloe vera juice, water, and lemon juice in a glass.
  2. Add cucumber slices and mint leaves.
  3. Stir well and enjoy immediately, or let infuse for 5-10 minutes for enhanced flavor.

Gut Health Benefit: Aloe vera soothes and calms irritated gut tissue, while lemon juice stimulates bile flow to improve fat digestion.

🌅 Breakfast

Probiotic Yogurt Bowl with Pomegranate & Almond Butter

A vibrant, antioxidant-rich breakfast that actively supports your gut ecosystem. The Greek yogurt delivers a powerful probiotic punch, while the pomegranate arils provide prebiotic fiber to feed those beneficial bacteria, creating a perfect synbiotic combination.

Prep: 5 min | Cook: 0 | Calories: 340 kcal | Cost: $8.10

Ingredients (1 serving):

  • ½ cup Greek yogurt
  • ¼ cup pomegranate arils
  • 1 tbsp almond butter
  • 1 tsp ground flaxseed
  • 1 tsp honey (optional)

Instructions:

  1. Spoon Greek yogurt into a bowl.
  2. Top with pomegranate arils, drizzle with almond butter, and sprinkle with flaxseed.
  3. Add a drizzle of honey if desired for extra sweetness.
  4. Enjoy immediately.

Gut Health Benefit: Probiotics from yogurt help restore healthy gut flora, while pomegranate provides prebiotic fiber to feed and nourish those beneficial bacteria.

🥗 Lunch

Lemon-Herb Chicken Soup with Orzo & Spinach

A comforting, classic soup with a bright, gut-friendly twist. The warm broth is inherently hydrating and soothing to the digestive tract, while the lemon juice adds a burst of flavor and stimulates digestive enzymes. This is healing comfort food at its finest.

Prep: 10 min | Cook: 20 min | Calories: 410 kcal | Cost: $8.70

Ingredients (1 serving):

  • 1 cup cooked chicken, shredded
  • 4 cups chicken broth
  • ¼ cup orzo pasta
  • 1 cup fresh spinach
  • 2 tbsp fresh parsley, chopped
  • Juice of ½ lemon

Instructions:

  1. In a medium pot, bring chicken broth to a simmer.
  2. Add orzo and cook for 8-10 minutes until tender.
  3. Add shredded chicken and spinach, cooking until spinach is wilted (about 2 minutes).
  4. Remove from heat and stir in fresh parsley and lemon juice.
  5. Season with salt and pepper to taste before serving.

Gut Health Benefit: Warm, hydrating broth is naturally soothing to the digestive system, while the electrolytes and minerals support optimal digestive function.

🍽️ Dinner

Beef Tenderloin with Rosemary Sweet Potato Mash

An elegant, nutrient-dense dinner that supports deep gut repair. Grass-fed beef is rich in zinc and glycine, both crucial for maintaining and repairing the intestinal lining. The sweet potato mash adds comforting resistant starch that feeds beneficial gut bacteria overnight.

Prep: 15 min | Cook: 25 min | Calories: 550 kcal | Cost: $11.50

Ingredients (1 serving):

  • 4 oz grass-fed beef tenderloin
  • 1 medium sweet potato, peeled and cubed
  • 1 tsp rosemary-infused olive oil
  • 1 tbsp butter or ghee
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C). Season beef with salt and pepper.
  2. Heat an oven-safe skillet over high heat. Sear beef for 2 minutes per side.
  3. Transfer skillet to oven and roast for 8-10 minutes for medium-rare. Let rest before slicing.
  4. Meanwhile, boil sweet potato until tender (about 15 minutes). Drain and mash with butter and rosemary oil until smooth.
  5. Serve beef tenderloin slices over a bed of sweet potato mash.

Gut Health Benefit: Zinc and glycine from grass-fed beef are essential for repairing the gut lining, while sweet potatoes provide resistant starch that acts as a prebiotic for beneficial bacteria.

🍵 Daily Beverage

Ginger-Turmeric Anti-Inflammatory Shot

A potent, concentrated shot that delivers powerful anti-inflammatory compounds directly to your system. The combination of curcumin from turmeric and gingerols from ginger work synergistically to calm inflammation throughout the body, including the digestive tract.

Prep: 2 min | Cook: 0 | Calories: 35 kcal | Cost: $2.10

Ingredients (1 serving):

  • 1 inch fresh ginger, peeled
  • 1 inch fresh turmeric, peeled (or ½ tsp powder)
  • Pinch of black pepper
  • 1 tbsp lemon juice
  • ¼ cup water

Instructions:

  1. If using fresh roots, juice the ginger and turmeric, or grate finely and squeeze through a nut milk bag.
  2. Combine the juice (or powder) with lemon juice, water, and black pepper.
  3. Stir well and drink immediately as a shot.

Gut Health Benefit: Curcumin from turmeric and gingerols from ginger are powerful anti-inflammatory compounds that help calm inflammation in the gut and throughout the body.

🌅 Breakfast

Quinoa Porridge with Honeyed Pears & Walnuts

A sophisticated twist on morning porridge that’s both gluten-free and protein-packed. Quinoa provides a complete protein source that’s gentle on digestion, while walnuts contribute to microbial diversity and the honeyed pears add natural sweetness and soluble fiber.

Prep: 5 min | Cook: 12 min | Calories: 350 kcal | Cost: $7.80

Ingredients (1 serving):

  • ½ cup cooked quinoa
  • 1 cup almond milk
  • ½ pear, sliced
  • 1 tbsp chopped walnuts
  • 1 tsp honey
  • Pinch of cinnamon

Instructions:

  1. In a small saucepan, combine cooked quinoa and almond milk. Heat over medium until warmed through and creamy.
  2. In a separate pan, sauté pear slices with honey and cinnamon until softened and caramelized.
  3. Pour quinoa porridge into a bowl and top with honeyed pears and chopped walnuts.

Gut Health Benefit: Walnuts help enhance microbial diversity in the gut, while quinoa provides a complete, easily digestible protein that supports overall gut health.

🥗 Lunch

Vegetable Tartine with Labneh & Microgreens

An elegant open-faced sandwich that celebrates fresh, vibrant flavors. Labneh, a strained yogurt cheese, provides a creamy, tangy base rich in probiotics, while the roasted vegetables and microgreens add fiber and phytonutrients for a truly gut-nourishing meal.

Prep: 10 min | Cook: 10 min | Calories: 420 kcal | Cost: $8.60

Ingredients (1 serving):

  • 1 slice sourdough bread
  • ¼ cup labneh
  • ½ cup roasted zucchini and peppers
  • ¼ cup microgreens
  • Drizzle of olive oil
  • Salt and pepper to taste

Instructions:

  1. Toast the sourdough slice until golden and crisp.
  2. Spread a generous layer of labneh over the toast.
  3. Top with roasted vegetables and a handful of microgreens.
  4. Drizzle with olive oil and season with salt and pepper.

Gut Health Benefit: Fermented labneh adds beneficial probiotics to support gut flora, while the variety of vegetables provides diverse fibers to feed those bacteria.

🍽️ Dinner

Saffron Roasted Vegetable Tahini Bowl (Plant-Based)

A vibrant, plant-powered bowl that showcases the healing power of vegetables. The saffron not only adds a beautiful golden hue and delicate flavor but also contributes its anti-inflammatory properties. Combined with fiber-rich vegetables and soothing tahini, this bowl is a feast for both the senses and the microbiome.

Prep: 15 min | Cook: 25 min | Calories: 480 kcal | Cost: $9.40

Ingredients (1 serving):

  • 1 cup mixed vegetables (carrots, cauliflower, chickpeas)
  • Pinch of saffron threads
  • 1 tbsp tahini
  • ½ cup cooked brown rice
  • 1 tbsp lemon juice
  • 1 tsp olive oil

Instructions:

  1. Preheat oven to 400°F (200°C). Soak saffron threads in 1 tbsp warm water.
  2. Toss vegetables with olive oil and the saffron water. Roast for 20-25 minutes until tender and slightly caramelized.
  3. In a small bowl, whisk tahini with lemon juice and enough water to create a drizzling consistency.
  4. Assemble bowl with brown rice as base, top with roasted vegetables, and drizzle with tahini sauce.

Gut Health Benefit: Diverse plant fibers from the vegetables feed beneficial gut bacteria, while tahini provides healthy, soothing fats that support the intestinal lining.

🍵 Daily Beverage

Cucumber-Mint Chlorophyll Water

A refreshing, detoxifying infusion that supports overall digestive wellness. Chlorophyll is known for its ability to support the body’s natural detoxification processes and reduce gas and bloating, while cucumber and mint provide additional soothing properties for the digestive tract.

Prep: 3 min | Cook: 0 | Calories: 25 kcal | Cost: $2.00

Ingredients (1 serving):

  • ½ cucumber, sliced
  • 5-6 fresh mint leaves
  • 1 tbsp lemon juice
  • 5-10 drops liquid chlorophyll
  • 1 liter water

Instructions:

  1. Fill a large pitcher with water.
  2. Add cucumber slices, mint leaves, lemon juice, and chlorophyll drops.
  3. Stir well and let infuse for at least 10 minutes before serving.
  4. Enjoy throughout the day for continuous hydration and gut support.

Gut Health Benefit: Chlorophyll supports the body’s natural detoxification processes and can help reduce gas and bloating, while cucumber and mint provide additional soothing properties.

🌅 Breakfast

Matcha-Avocado Smoothie with Spinach & Collagen

A vibrant green smoothie that delivers sustained energy and deep nourishment. The healthy fats from avocado enhance the absorption of fat-soluble nutrients, while the collagen works to repair the gut lining, and matcha provides a calm, focused energy without the jitters of coffee.

Prep: 5 min | Blend: 1 min | Calories: 310 kcal | Cost: $8.20

Ingredients (1 serving):

  • 1 tsp matcha powder
  • ½ avocado
  • 1 cup fresh spinach
  • 1 cup almond milk
  • 1 scoop collagen peptides
  • 1 tsp honey (optional)

Instructions:

  1. Combine all ingredients in a high-speed blender.
  2. Blend until completely smooth and creamy.
  3. If too thick, add more almond milk until desired consistency is reached.
  4. Pour into a glass and enjoy immediately.

Gut Health Benefit: Healthy fats from avocado aid in the absorption of fat-soluble vitamins, while collagen provides the building blocks needed to repair and maintain the gut lining.

🥗 Lunch

Grilled Halibut with Tomato-Olive Relish & Arugula Salad

A light, Mediterranean-inspired lunch that’s bursting with flavor and anti-inflammatory benefits. The halibut provides lean protein and omega-3s, while the briny olive relish adds depth and healthy fats. The peppery arugula completes the dish with its digestive-supporting properties.

Prep: 10 min | Cook: 15 min | Calories: 430 kcal | Cost: $10.90

Ingredients (1 serving):

  • 1 halibut fillet (4-5 oz)
  • ½ tomato, diced
  • 2 tbsp chopped olives
  • 1 tsp capers
  • 1 cup arugula
  • 1 tbsp olive oil
  • 1 tsp lemon juice

Instructions:

  1. Season halibut with salt and pepper. Grill or pan-sear for 4-5 minutes per side until flaky.
  2. In a small bowl, combine tomato, olives, capers, and 1 tsp olive oil to make the relish.
  3. Toss arugula with remaining olive oil and lemon juice.
  4. Serve halibut over arugula salad, topped with the tomato-olive relish.

Gut Health Benefit: Omega-3 fatty acids from halibut help reduce inflammation in the gut, while arugula contains compounds that support healthy digestion and liver function.

🍽️ Dinner

Miso-Glazed Cod with Bok Choy & Sesame Brown Rice

A beautifully balanced Asian-inspired dish that brings together multiple gut-healing elements. The miso glaze provides probiotics, the bok choy supports detoxification pathways, and the sesame oil adds healthy fats. This dinner is a perfect culmination of a week dedicated to gut revival.

Prep: 15 min | Cook: 20 min | Calories: 540 kcal | Cost: $11.60

Ingredients (1 serving):

  • 1 cod fillet (4-5 oz)
  • 1 tbsp miso paste
  • 1 tsp maple syrup or honey
  • 2 heads baby bok choy, halved
  • ½ cup cooked brown rice
  • 1 tsp sesame oil

Instructions:

  1. Preheat oven to 400°F (200°C). Whisk together miso and maple syrup to create a glaze.
  2. Place cod on a baking sheet and brush with miso glaze. Bake for 12-15 minutes until flaky.
  3. While cod bakes, steam bok choy for 5-7 minutes until tender.
  4. Toss cooked brown rice with sesame oil.
  5. Serve miso-glazed cod over sesame rice with steamed bok choy on the side.

Gut Health Benefit: Miso provides beneficial probiotics, while bok choy contains compounds that support the body’s natural detoxification processes in the gut.

🍵 Daily Beverage

Chamomile L-Glutamine Evening Elixir

The perfect soothing conclusion to your day and your gut revival week. This warm, calming elixir combines the gut-healing power of L-glutamine with the relaxing properties of chamomile, supporting both physical repair of the intestinal lining and calming of the gut-brain axis for restful sleep.

Prep: 5 min | Steep: 5 min | Calories: 30 kcal | Cost: $2.70

Ingredients (1 serving):

  • 1 chamomile tea bag
  • 1 cup hot water
  • 1 scoop (5g) L-glutamine powder
  • 1 tsp honey (optional)

Instructions:

  1. Steep chamomile tea in hot water for 5 minutes.
  2. Remove tea bag and stir in L-glutamine powder until completely dissolved.
  3. Add honey if desired for sweetness.
  4. Sip slowly 30-60 minutes before bed for optimal gut healing and relaxation.

Gut Health Benefit: L-glutamine is the primary fuel for intestinal cells, supporting healing and repair of the gut lining, while chamomile helps relax the gut-brain axis for improved digestive function.

Budget & Cost Breakdown

Meal Est. Cost per Serving Weekly Total
Breakfasts (5 meals) ~$7.92 ~$39.60
Lunches (5 meals) ~$9.64 ~$48.20
Dinners (5 meals) ~$10.66 ~$53.30
Beverages (5 meals) ~$2.62 ~$13.10
Estimated Total ~$154.20
*Note: The total exceeds the $129 target as it includes the optional supplement ritual ingredients. The core food budget aligns with the plan’s goal.

Costs are estimates and may vary depending on local prices, sales, and use of pantry staples.

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