SIBO-friendly

Blender pancakes made from oats and banana, cooked golden in butter and topped with strawberries and maple syrup.

A creamy, cinnamon-scented quinoa porridge finished with maple, sliced banana and toasted pecans. It reheats well, so make the full pot.

A warm, sliceable pan of oats studded with blueberries and toasted pecans. Bake it on Sunday and breakfast is ready for most of the week.

Soft oat cookies packed with grated carrot, toasted walnuts and cinnamon. Bake a batch on Sunday and breakfast is sorted for the week.

A bright green blend of kiwi, banana, and spinach that tastes like a treat and takes five minutes, blender to glass.

Creamy make-ahead jars with chia, shredded coconut and fresh kiwi. Stir them together tonight and grab one on the way out the door.

Creamy stovetop oats with juicy blueberries, toasted walnuts, and a drizzle of maple syrup. On the table in ten minutes.

Crispy pan potatoes and soft zucchini topped with fried eggs and smoked paprika. A weekend-worthy plate on a weekday clock.

Creamy oats cooked in stock with sharp Parmesan, topped with a crisp-edged fried egg. Porridge for people who would rather have dinner for breakfast.

Crisp roasted potatoes and zucchini with eggs baked right on the pan. One sheet, four breakfasts, minimal washing up.

Eggs poached right in a smoky tomato and pepper sauce, all in one pan, with toast for mopping up.

Creamy vanilla rice pudding that cooks itself while you get on with the morning, finished with a pile of fresh strawberries.

Soft, buttery scrambled eggs folded with ribbons of smoked salmon and piled onto hot toast. A ten minute breakfast that feels like a weekend.

A quick folded omelette with wilted spinach, sharp aged cheddar, and green onion tops. Breakfast for one in under ten minutes.

Golden baked eggs with wilted spinach, sharp cheddar and green onion tops. Cut it into wedges for grab-and-go breakfasts all week.

Leftover rice turns into a warm, creamy pudding dotted with blueberries and toasted pecans. Ready in ten minutes with one pot to wash.

A thick, comforting chowder of potatoes and sweet corn with crisp bacon on top, made in one pot on a weeknight timeline.

Cumin and smoked paprika beef over rice with cheddar, lettuce, tomatoes and lime. Pack the cold toppings separate and lunch stays fresh.

Silky carrot and ginger soup with a melted cheddar toast on the side. Warm, quick, and made in one pot.

Golden corn tortillas filled with melted aged cheddar, tomato, and cilantro. Cut into wedges and squeeze lime over top.

The classic comfort soup rebuilt on a rich onion-free broth, with shredded chicken thighs, rice and soft vegetables.

Classic egg salad brightened with Dijon and plenty of chives on gluten-free bread. An old-school lunch that packs in minutes.

Crisp bacon, cool lettuce, and ripe tomato between slices of golden toast. The sandwich that never needed improving, done in fifteen minutes.

A fragrant Thai-style broth with shrimp, carrots and spinach, finished with coconut milk and lime. Ladle it into a thermos over rice.

Chilled rice noodles in a nutty sesame-ginger dressing with cool cucumber crunch. The lunch you want when the kitchen is already hot.

A silky orange bowl of sweet carrots and warming ginger, blended until smooth. It freezes well, so make the whole pot.

A silky green soup that blends soft zucchini, potato and a big handful of basil into something you will want on repeat.

Silky egg ribbons in a gingery broth with wilted spinach and a slick of sesame oil. Lighter than takeout and ready before the delivery app loads.

Oregano lemon chicken over rice with cucumber, tomatoes, olives and parsley. Everything holds up cold or at room temperature.

Spiced lamb koftas with cumin, coriander and mint over rice with a cucumber and tomato salad. Eat them warm or straight from the fridge.

Juicy shrimp and silky zucchini ribbons in a lemony, lightly spicy pan sauce, showered with Parmesan. One skillet, twelve minutes.

Layered jars of rice, lemony dill salmon salad and crisp cucumber. No reheating needed, just shake and eat.

Make-ahead lunch bowls of fluffy quinoa, caramelized zucchini and carrots, a lemon Dijon dressing and toasted walnuts.

A bright, brothy soup of ground turkey, rice and spinach lifted with plenty of lemon. One pot, big batch.

Sliced chicken thighs seared in a lemongrass ginger glaze, piled on jasmine rice with lime and green onion tops.

Spiced beef and rice cooked together in one pot, then topped with cheddar, cilantro and lime. Packs up well for lunches.

Toasted bread stacked with lemony chive tuna salad and bubbling sharp cheddar. Broiler on, lunch done in twelve minutes.

Rice noodles and crisp-edged tofu tossed in a gingery peanut lime sauce, finished with cilantro and green onion tops.

A hearty sausage-style soup with fennel seed, chili flakes and parmesan, no sausage casing required. It reheats beautifully all week.

Kabocha squash roasted until sweet, then blended into a velvety soup topped with crisp sage leaves.

Baked tamari tofu tossed with fluffy quinoa, cucumber and carrot in a sesame ginger dressing. It tastes even better after a night in the fridge.

Takeout-style fried rice with plump shrimp, soft scrambled egg and plenty of green onion tops. Day-old rice fries up best.

Cooked chicken tossed in a lemony tarragon mayo with crunchy walnuts, scooped into crisp lettuce leaves. No stove required.

A deli classic of poached chicken, crisp grapes and toasted pecans in a lemony tarragon dressing. Pack it with lettuce and rice crackers.

A hearty lunch salad of tuna, baby potatoes, green beans, and boiled eggs in a lemon Dijon dressing.

All the club sandwich flavour rolled into a wrap, with crisp bacon, deli turkey, lettuce and tomato. Wrap it tight and it survives a lunch bag.

Seared ginger beef over cool rice vermicelli with crunchy vegetables, fresh herbs and a lime dressing. Built to eat cold from a container.

A bistro-style salad of warm potatoes and green beans tossed with tuna, capers and a mustardy dressing. Good warm or straight from the fridge.

A silky green soup of well-cooked zucchini and potato blended with fresh basil and parmesan. Bright in colour and thermos friendly.

Fork-tender beef in a glossy gravy with chunks of carrot and potato. It tastes even better on day two and freezes without complaint.

Salmon fillets under a sticky orange-ginger glaze, broiled on foil and served over rice. Barely any cleanup, plenty of flavour.

Chicken thighs simmered in a buttery ginger and garam masala tomato sauce, mellowed with coconut milk. Spoon it over basmati rice and pack the leftovers.

A Maritime-style chowder of flaky white fish and potatoes in a creamy broth, without the heaviness.

Paprika shrimp and wilted spinach over soft, cheesy polenta. Comfort food that comes together in one pot and one pan.

Thin-sliced flank steak flash-fried with ginger and bok choy in a glossy tamari sauce, served over jasmine rice.

Crisp golden tofu and bright bok choy in a glossy ginger sauce, ready faster than delivery.

A quick take on pho with a charred ginger broth, star anise, cinnamon and thin-sliced steak over rice noodles. The boiling broth cooks the beef right in the bowl.

Savoury ground pork with ginger, tamari, and crunchy water chestnuts, spooned into cool lettuce cups. Big takeout energy, one pan.

Wok-tossed rice with plump shrimp, egg, carrot, and green onion tops. Faster than takeout and made your way.

A thick, tomato-kissed stew of carrots, potato, zucchini and green beans with quinoa simmered right in the pot. One pot, big bowls, easy leftovers.

A one-pan dinner of flaky salmon, roasted baby potatoes, and green beans with lemon and fresh dill.

Gluten-free penne tossed with melting grated zucchini, lemon, and plenty of Parmesan. A silky vegetarian pasta from two pots in fifteen minutes.

Roast pork tenderloin brushed with maple and Dijon, served with buttery mashed potatoes and soft carrots.

A fragrant coconut broth infused with lemongrass and ginger, loaded with shrimp and green beans, ready before the rice cools.

Golden pan-fried cod with lemon butter, wilted spinach, and steamed rice. Dinner in about fifteen minutes flat.

A thick, soothing rice porridge simmered in rich stock with gingery pork. The kind of dinner made for slow evenings, and it stretches to six bowls.

Ground pork tossed with lime, chili, toasted rice powder and a pile of fresh mint and cilantro. Spoon it over jasmine rice with cool cucumber.

Golden chicken cutlets in a glossy lemon, butter, and caper pan sauce. A restaurant plate from one skillet in fifteen minutes.

Smoky, cumin-spiced beef spooned into warm corn tortillas with cheddar, lettuce, and tomato. Taco night in fifteen minutes flat.

Rosemary lamb chops seared in a hot pan, with roasted potatoes and soft eggplant and a squeeze of lemon.

Crackly cornstarch-crusted tofu tossed with tender green beans, black pepper, and a whisper of chili, served over rice.

Oven fish and chips. Golden-crumbed haddock and roasted potato wedges with a quick caper and dill tartar sauce.

Lemony oregano chicken roasted on one pan with crisp-edged potatoes, zucchini, cherry tomatoes and olives.

Rosemary and Dijon crusted pork tenderloin roasted over golden potatoes, carrots and parsnips on a single pan.

Sticky maple Dijon chicken thighs roasted over potatoes and carrots on one pan, with pan juices for spooning.

Salmon fillets lacquered in a maple, ginger and coconut aminos glaze, roasted on one pan with baby bok choy. Dinner in 25 minutes.

Four maple-glazed mini meatloaves roast alongside carrots and baby potatoes, so dinner lands on one pan.

Crisp-edged baked tofu and blistered green beans tossed in a sticky sesame maple glaze, ready for a bowl of rice.

Cumin-spiced lamb koftas seared until browned, served over lemony rice tossed with fresh mint. Bold flavours, one pan and one pot.

Chicken thighs braised until tender in a herby tomato sauce with briny olives and capers, ready when you walk in the door.

Lamb shoulder braised with cumin, cinnamon and ginger until spoon-tender, served over fluffy quinoa with fresh cilantro.

Pork shoulder cooked low and slow in a smoky maple barbecue sauce until it falls apart. Feeds a crowd and freezes beautifully.

A hearty bean-free chili packed with ground turkey, peppers, zucchini and carrots, topped with sharp cheddar. Built for the freezer.

One-pot mac and cheese with a proper sharp cheddar sauce and a few handfuls of spinach folded in at the end.

Pan-seared salmon glazed with tamari, maple and ginger over rice with wilted spinach and sesame. A weeknight bowl that doubles as tomorrow's lunch.

Tender turkey meatballs simmered in a basil tomato sauce that skips nothing you will miss. Doubles well for the freezer.

Thin, crusty-edged turkey patties with melting cheddar, stacked two high on toasted gluten-free buns. Diner-style burgers on a weeknight clock.

A quick meat sauce of ground turkey, carrot, and crushed tomatoes over gluten-free spaghetti with Parmesan and basil.

Fragrant jasmine rice simmered with coconut milk and thick slices of ginger, finished with lime zest and green onion tops.

Boiled baby potatoes flattened and roasted until the edges shatter, scented with rosemary and garlic-infused oil.

Baby potatoes tossed warm in a Dijon vinaigrette with capers, dill and chives. No mayonnaise, so it travels well.

Sweet, buttery carrots glazed with maple and fresh ginger, cooked until properly tender. A side that goes with nearly everything.

Tender green beans tossed in nutty brown butter with toasted pecans and a squeeze of lemon.

A parsley-forward tabbouleh built on quinoa instead of bulgur, with mint, tomato, cucumber and lemon. It only gets better as it sits.

Buttery mashed potatoes that cook and hold in the slow cooker, freeing the stove for everything else on a big-dinner day.

Zucchini roasted until soft and browned at the edges, finished with a golden crust of Parmesan and oregano.

Baby bok choy seared until golden, steamed tender, and finished with tamari and toasted sesame. One pan, ten minutes, goes with everything.

Crisp salted cucumbers in a nutty sesame, ginger and rice vinegar dressing. A cool side that keeps its crunch until lunchtime.

Eggplant, zucchini and peppers stewed gently with tomatoes and herbs until silky. Serve warm or at room temperature, all week long.

Ripe tomato slices under torn basil, shaved Parmesan, and a glossy oil and balsamic drizzle. The five minute side that steals the plate.

Soft banana muffins dotted with blueberries, made from oats you blitz into flour yourself. Freeze half the batch for later.

A packable snack box of cheddar cubes, strawberries, orange segments, pecans and rice crackers. Zero cooking, maximum lunch bag envy.

Warm toasted peanuts hit with chili, smoked paprika, and fresh lime. Dangerous with a cold drink and ready in eight minutes.

Deli ham rolled around Swiss cheese and cool cucumber sticks with a Dijon mayo swipe. A no-cook snack plate in under ten minutes.

Fresh-popped corn tossed in maple butter with a whisper of cinnamon. Sweet, salty, and gone before the bowl hits the couch.

Walnuts, pecans and peanuts toasted with maple, cinnamon and a whisper of smoked paprika. Sweet, salty and dangerously poppable.

A big jar of glossy, rosemary-scented maple nuts with a whisper of cayenne. Dangerous to leave on the counter.

Crisp rice cakes spread with peanut butter and topped with banana slices and cinnamon. A five minute snack.

A thick, cold blend of strawberries, lactose-free milk, and a spoonful of oats with a touch of maple syrup.