20 GUT-FRIENDLY LUNCH RECIPES

This blog post covers various conditions related to gastritis, including inflammation of the stomach lining and the associated symptoms such as pain, bloating, nausea, and vomiting. It provides 20 gastritis-friendly lunch recipes that are suitable for those with gastritis, as they are easy to digest and gentle on the stomach. These recipes feature a range of ingredients, including lean proteins, vegetables, whole grains, and healthy fats, which are all important for maintaining a healthy diet. The post also offers options for those with different dietary preferences, such as vegetarian or gluten-free options. By providing a diverse range of recipes, this post aims to help individuals with different gastritis-related conditions find delicious and nutritious lunch options that can help alleviate their symptoms.

These 20 gastritis-friendly lunch recipes provided in this blog post are also provide alternatives for individuals with SIBO, BAM, Candida, GERD, IBS, and acid reflux. These recipes feature ingredients that are easy to digest and gentle on the stomach, while still providing plenty of flavor and nutrients. Many of the recipes are low in fat, high in fiber, and incorporate lean proteins, whole grains, and vegetables. These are all important considerations for individuals with digestive conditions, as they can help to reduce symptoms and promote healing.

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Chicken and Vegetable Stir Fry

Ingredients:

1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
2 tablespoons olive oil
2 cups sliced mixed vegetables (e.g. bell peppers, zucchini, broccoli, spinach, mushrooms, asparagus)
1/4 cup unsweetened almond milk or low-acid chicken broth
1 tablespoon Bragg liquid aminos or coconut aminos
1 tablespoon arrowroot flour or cornstarch
1/2 teaspoon sea salt
1/4 teaspoon white pepper (omit black pepper for those with GERD)
1 tablespoon total of any 3 of the following depending on taste: coriander, basil, oregano, thyme, rosemary, parsley
1 tablespoon coconut oil, ghee, or avocado oil
1 tablespoon lemon zest

Instructions:

Preheat a large skillet or wok over medium-high heat.
Add 1 tablespoon of olive oil and the chicken to the skillet and cook for 5-7 minutes or until browned on all sides.
Remove the chicken from the skillet and set it aside.
In the same skillet, add the remaining tablespoon of olive oil and sauté the mixed vegetables for 5-7 minutes or until they are tender.
In a small bowl, whisk together the unsweetened almond milk or low-acid chicken broth, Bragg liquid aminos or coconut aminos, arrowroot flour or cornstarch, sea salt, white pepper, and any 3 of the following: coriander, basil, oregano, thyme, rosemary, parsley.
Add the sauce to the skillet with the vegetables and stir until it thickens.
Return the chicken to the skillet and toss everything together.
Cook for an additional 2-3 minutes or until the chicken is cooked through.
Remove from heat and stir in 1 tablespoon of coconut oil, ghee, or avocado oil and 1 tablespoon of lemon zest.
Season with salt and pepper to taste.
Serve hot with rice or noodles.

Notes:

For those with acid reflux or GERD, use a low-acid broth and low-acid soy sauce, and omit black pepper.
For those with kidney issues, adjust portion size or frequency of consumption with the guidance of a healthcare professional.
For those with exocrine pancreatic insufficiency, use a pancreatic enzyme supplement as prescribed by a healthcare professional to aid digestion.
For those with constipation, increase the amount of fiber-rich vegetables used or add broccoli, brussels sprouts, carrots, spinach, kale, Swiss chard, arugula, lettuce, cucumbers, mushrooms and consider adding a fiber supplement as recommended by a healthcare professional.
For those with diarrhea, use low-fiber vegetables such as zucchini or bell peppers.
For those with exocrine pancreatic insufficiency (EPI), use a pancreatic enzyme supplement as prescribed by a healthcare professional.

SERVINGS: 4 PREP TIME: 15 minutes COOK TIME: 20 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe Calories: 255 Total Fat: 9g Saturated Fat: 1.5g Cholesterol: 65mg Sodium: 256mg Total Carbohydrate: 13g Dietary Fiber: 2g Total Sugars: 8g

Tuna and Avocado Salad

Ingredients:

2 cans (5 oz each) tuna, drained
1 avocado, diced
1/2 cup chopped cucumber
1/2 cup chopped tomato
1/4 cup chopped red onion
2 tablespoons chopped fresh cilantro
1 tablespoon olive oil
1 tablespoon fresh lime juice
Salt and pepper to taste

Instructions:

In a large bowl, combine the tuna, avocado, cucumber, tomato, red onion, and cilantro.
In a small bowl, whisk together the olive oil and lime juice.
Pour the dressing over the salad and toss everything together.
Season with salt and pepper to taste.
Chill in the refrigerator for 15-20 minutes before serving.

Notes:

For those with SIBO or IBS, avoid using onion as seasoning for the salad. Instead, use a small amount of chives or scallions as a substitute.
For those with acid reflux or GERD, avoid using black pepper as seasoning for the salad. Use white pepper or omit it altogether.
For those with kidney issues or EPI, consult with a healthcare professional to determine if tuna and avocado are suitable for your individual needs. You may need to adjust the portion size or frequency of consumption.
For those with constipation or diarrhea, adding fiber-rich vegetables such as steamed asparagus or roasted peppers can be a good accompaniment to the salad. However, if you have diarrhea, you may want to avoid using lime juice as seasoning as it can worsen diarrhea symptoms.

For those with candida, omit tomato and use a low-carb vegetable such as bell peppers instead.
For those with diarrhea, use low-fiber vegetables such as cucumbers or grated carrots, and reduce the amount of onion used.
For those with constipation, increase the amount of fiber-rich vegetables used, and consider adding a fiber supplement as recommended by a healthcare professional.
For those with EPI, use a pancreatic enzyme supplement as prescribed by a healthcare professional to aid digestion.
For those with BAM, reduce the amount of avocado used and avoid using high-fat dressings. Use a low-fat dressing made with vinegar or lemon juice instead.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 0 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe

Calories: 224 Total Fat: 14g Saturated Fat: 2g Cholesterol: 18mg Sodium: 286mg Total Carbohydrate: 8g Dietary Fiber: 5g Total Sugars: 2g Protein: 18g

Tofu and Broccoli Stir Fry

Ingredients:

1 block of firm tofu, drained and cut into bite-sized pieces
2 tablespoons olive oil
4 cups broccoli florets
1/4 cup unsweetened almond milk or low-acid vegetable broth
1 tablespoon low-sodium soy sauce
1 tablespoon honey
1 tablespoon arrowroot flour or cornstarch
1/4 teaspoon white pepper (omit black pepper for those with GERD)
1 tablespoon total of any 3 of the following depending on taste: coriander, basil, oregano, thyme, rosemary, parsley, cilantro
1 tablespoon coconut oil, ghee, or avocado oil

Instructions:

Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat.
Add the tofu and cook for 5-7 minutes or until browned on all sides.
Remove the tofu from the skillet and set it aside.
In the same skillet, add the remaining tablespoon of olive oil and sauté the broccoli florets for 5-7 minutes or until they are tender but still slightly crisp.
In a small bowl, whisk together the almond milk or vegetable broth, soy sauce, honey, arrowroot flour or cornstarch, and white pepper.
Pour the sauce over the broccoli in the skillet and stir until it thickens.
Return the tofu to the skillet and toss everything together.
Cook for an additional 2-3 minutes or until the tofu is heated through.
Season with a tablespoon total of any 3 of the following depending on taste: coriander, basil, oregano, thyme, rosemary, parsley, cilantro.
Serve hot with rice or noodles.

Notes:

For those with acid reflux or GERD, use a low-acid broth and low-acid soy sauce, and omit black pepper.
For those with kidney issues, adjust portion size or frequency of consumption with the guidance of a healthcare professional.
For those with exocrine pancreatic insufficiency, use a pancreatic enzyme supplement as prescribed by a healthcare professional to aid digestion.
For those with constipation, increase the amount of fiber-rich vegetables used, and consider adding a fiber supplement as recommended by a healthcare professional.
For those with diarrhea, use low-fiber vegetables such as zucchini or bell peppers.
For those with exocrine pancreatic insufficiency (EPI), use a pancreatic enzyme supplement as prescribed by a healthcare professional.

SERVINGS: 4 PREP TIME: 15 minutes COOK TIME: 20 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe Calories: 210 Total Fat: 12g Saturated Fat: 1.5g Cholesterol: 0mg Sodium: 324mg Total Carbohydrate: 17g Dietary Fiber: 4g Total Sugars: 8g Protein: 12g

Salmon and Asparagus Bake

Ingredients:

4 salmon fillets
1 bunch of asparagus, trimmed
2 tablespoons olive oil
1 tablespoon lemon zest
1 tablespoon chopped fresh parsley
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon sea salt
1/4 teaspoon black pepper (omit for those with GERD)
2 tablespoons lemon juice
2 cloves garlic, minced (omit for those with SIBO or IBS)
1 tablespoon arrowroot flour or cornstarch

Instructions:

Preheat the oven to 400°F (200°C).
Arrange the salmon fillets and asparagus in a large baking dish.
In a small bowl, whisk together the olive oil, lemon zest, parsley, thyme, oregano, basil, sea salt, and black pepper (if using).
Pour the herb mixture over the salmon and asparagus, making sure they are coated evenly.
Bake in the preheated oven for 15-20 minutes or until the salmon is cooked through and the asparagus is tender.
In a small saucepan, whisk together the lemon juice, garlic (if using), and arrowroot flour or cornstarch.
Heat the saucepan over medium heat and whisk continuously until the sauce thickens, about 2-3 minutes.
Drizzle the sauce over the baked salmon and asparagus.
Serve hot.

Notes:

For those with acid reflux or GERD, use a low-acid broth and low-acid soy sauce, and omit black pepper and use white pepper instead.
For those with kidney issues, adjust portion size or frequency of consumption with the guidance of a healthcare professional.
For those with exocrine pancreatic insufficiency, use a pancreatic enzyme supplement as prescribed by a healthcare professional to aid digestion.
For those with SIBO or IBS, omit garlic or use a garlic-infused oil instead.
For those with constipation, increase the amount of fiber-rich vegetables used, and consider adding a fiber supplement as recommended by a healthcare professional.
For those with diarrhea, use low-fiber vegetables such as zucchini or bell peppers.
For those with exocrine pancreatic insufficiency (EPI), use a pancreatic enzyme supplement as prescribed by a healthcare professional.
For those with candida, you can omit the arrowroot flour or cornstarch used to thicken the sauce, as it is a source of carbohydrates that can feed the candida. Additionally, you can use a low-carbohydrate vegetable such as zucchini instead of asparagus to further reduce the carbohydrate content of the dish.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 20 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe Calories: 279 Total Fat: 15g Saturated Fat: 2g Cholesterol: 69mg Sodium: 361mg Total Carbohydrate: 7g Dietary Fiber: 2g Total Sugars: 2g Protein: 30g

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Almond Parmesan Crusted Chicken

Ingredients:

4 boneless, skinless chicken breasts
1 cup almond flour
1/2 cup grated Parmesan cheese
1/2 teaspoon sea salt
1/4 teaspoon white pepper
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
2 eggs, beaten
2 tablespoons olive oil
chopped cilantro for seasoning

Instructions:

Preheat the oven to 400°F (200°C).
In a shallow dish, mix together the almond flour, Parmesan cheese, sea salt, white pepper, dried basil, and dried oregano.
In another shallow dish, beat the eggs.
Dip each chicken breast in the beaten eggs, then coat it in the almond flour mixture.
Heat the olive oil in a large oven-safe skillet over medium-high heat.
Add the coated chicken breasts to the skillet and cook for 2-3 minutes on each side or until browned.
Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the chicken is cooked through and the crust is golden brown.
Remove from the oven and let it cool for a few minutes before serving.

Notes:

For those with acid reflux or GERD, use a low-acid broth and low-acid soy sauce.
For those with kidney issues, adjust portion size or frequency of consumption with the guidance of a healthcare professional.
For those with exocrine pancreatic insufficiency, use a pancreatic enzyme supplement as prescribed by a healthcare professional to aid digestion.
For those with constipation or diarrhea, add fiber-rich vegetables such as steamed broccoli or roasted asparagus to the side.
For those with candida, omit the Parmesan cheese or use a dairy-free alternative, and substitute almond meal for almond flour.
For those with exocrine pancreatic insufficiency (EPI), use a pancreatic enzyme supplement as prescribed by a healthcare professional.
For those with bile acid malabsorption (BAM), reduce the amount of fat used and avoid using high-fat meats such as chicken thighs. Use leaner cuts of meat and skinless chicken breasts instead.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 25 minutes

NUTRITION FACTS: Serving size: 1 chicken breast Calories: 431 Total Fat: 27g Saturated Fat: 5g Cholesterol: 173mg Sodium: 534mg Total Carbohydrate: 7g Dietary Fiber: 3g Total Sugars: 1g Protein: 42g

Herbed Shrimp Linguine

Ingredients:

1 pound linguine
1/4 cup unsalted butter
1/4 cup olive oil
1 pound shrimp, peeled and deveined
1/2 teaspoon sea salt
1/4 teaspoon white pepper
1/4 cup chopped fresh herbs (choose 3 from: coriander, fennel, basil, oregano, thyme, rosemary, parsley, cilantro)
1/2 cup grated Parmesan cheese (optional)
Lemon wedges for serving

Instructions:

Cook the linguine according to package instructions until al dente.
While the linguine is cooking, heat the butter and olive oil in a large skillet over medium heat.
Add the shrimp to the skillet and season with sea salt and white pepper.
Cook the shrimp for 2-3 minutes on each side or until pink and cooked through.
Add the chopped fresh herbs to the skillet and toss everything together.
Drain the cooked linguine and add it to the skillet with the shrimp and herbs.
Toss everything together until the linguine is coated in the herb mixture.
If using, add the grated Parmesan cheese to the skillet and toss everything together again.
Serve the linguine with lemon wedges on the side.

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Notes:

For those with acid reflux or GERD, use a low-acid broth and low-acid soy sauce.
For those with kidney issues, adjust portion size or frequency of consumption with the guidance of a healthcare professional.
For those with exocrine pancreatic insufficiency, use a pancreatic enzyme supplement as prescribed by a healthcare professional to aid digestion.
For those with SIBO or IBS, substitute garlic with chives or ginger, or omit it altogether.
For those with constipation or diarrhea, add fiber-rich vegetables such as steamed broccoli or roasted asparagus to the side.
For those with candida, omit the Parmesan cheese or use a dairy-free alternative.
For those with exocrine pancreatic insufficiency (EPI), use a pancreatic enzyme supplement as prescribed by a healthcare professional.
For those with bile acid malabsorption (BAM), reduce the amount of fat used and avoid using high-fat meats such as chicken thighs. Use leaner cuts of meat such as shrimp instead.
For those who need to avoid black pepper, use white pepper instead.
For seasoning, use 1 tablespoon in total of any 3 of the following herbs depending on your taste: coriander, fennel, basil, oregano, thyme, rosemary, parsley, cilantro.
This recipe contains dairy (Parmesan cheese), but it can be omitted or substituted with a dairy-free alternative for those who are lactose intolerant or have a dairy allergy.. for example - dairy-free alternative such as nutritional yeast, vegan Parmesan cheese, or a homemade nut-based Parmesan cheese.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 15 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe Calories: 653 Total Fat: 28g Saturated Fat: 10g Cholesterol: 223mg Sodium: 555mg Total Carbohydrate: 67g Dietary Fiber: 4g Total Sugars: 3g Protein: 31g

Ground Turkey and Sweet Potato Skillet

Ingredients:

1 pound ground turkey
2 medium sweet potatoes, peeled and diced
1 red bell pepper, diced
1 yellow onion, diced
1 tablespoon olive oil
1 teaspoon salt
1/2 teaspoon white pepper
1 tablespoon mixed herbs (choose any 3): thyme, rosemary, parsley, cilantro, basil, coriander, fennel, oregano

Instructions:

Heat the olive oil in a large skillet over medium-high heat.
Add the diced sweet potatoes and cook for 8-10 minutes, stirring occasionally, until they begin to soften.
Add the diced onion and red bell pepper and cook for an additional 5 minutes, until the vegetables are tender.
Add the ground turkey to the skillet and season with salt, white pepper, and mixed herbs.
Cook the turkey, breaking it up with a spatula, until it is no longer pink.
Serve hot.

Notes:

For those with gastritis or acid reflux, omit the mixed herbs or use only parsley and fennel.
For those with SIBO or IBS, substitute the sweet potatoes with zucchini or squash.
For those with candida, omit the sweet potatoes and use broccoli or cauliflower instead.
For those with kidney issues, reduce the amount of salt used.
For those with thyroid conditions, use only 1/2 teaspoon of salt.
For those with exocrine pancreatic insufficiency, use a low-fat ground turkey.
For those with constipation, increase the amount of sweet potatoes or use butternut squash instead.
For those with diarrhea, reduce the amount of sweet potatoes or omit them altogether. For an alternative to sweet potatoes, you could try using carrots, butternut squash, or pumpkin instead. These vegetables are lower in fiber and may be better tolerated for those with diarrhea.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 20 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe Calories: 270 Total Fat: 12g Saturated Fat: 2g Cholesterol: 62mg Sodium: 99mg Total Carbohydrate: 18g Dietary Fiber: 3g Total Sugars: 5g Protein: 23g

Pan-Seared Scallops over Wilted Spinach

Ingredients:

1 lb fresh scallops
4 cups fresh spinach
2 tbsp olive oil
1 tbsp butter
1 tbsp fresh lemon juice
1 tbsp fresh herbs (choose any 3 from Thyme, Rosemary, Parsley, Cilantro, Basil, Coriander, Fennel, Oregano)
Salt and white pepper to taste

Instructions:

Rinse the scallops and pat dry with a paper towel.
Heat the olive oil and butter in a skillet over medium-high heat.
Season the scallops with salt and white pepper on both sides.
Add the scallops to the skillet and cook for 2-3 minutes on each side, or until they are golden brown and opaque in the center.
Remove the scallops from the skillet and set them aside.
In the same skillet, add the spinach and cook until it wilts.
Add the fresh lemon juice and stir to combine.
Add the fresh herbs and stir to combine.
Serve the scallops over the wilted spinach and enjoy!

Notes:

This recipe is suitable for those with lactose intolerance or dairy allergies.
For those with acid reflux or GERD, omit the butter or substitute with a dairy-free alternative.
For those with gastritis or SIBO, reduce the amount of butter used.
For those with IBS or constipation, increase the amount of spinach used.
For those with diarrhea, reduce the amount of spinach used or omit it altogether.
For those with candida, use a low-carb vegetable such as broccoli or cauliflower instead of spinach.
For those with kidney issues or thyroid conditions, consult with a healthcare provider before consuming scallops due to their high iodine content.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 15 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe Calories: 172 Total Fat: 5g Saturated Fat: 1g Cholesterol: 44mg Sodium: 295mg Total Carbohydrate: 10g Dietary Fiber: 3g Total Sugars: 2g Protein: 23g

Vegan-Quinoa-Stuffed-Peppers-Plant-Based-on-a-Budget-1-2.jpg

Quinoa Stuffed Bell Peppers

Ingredients:

4 bell peppers, any color
1 cup quinoa
2 cups vegetable broth
1 can black beans, drained and rinsed
1 can corn, drained
1/2 red onion, diced
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
1/4 cup chopped fresh cilantro

Instructions:

Preheat oven to 375°F.
Cut off the tops of the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish.
In a saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until quinoa is tender.
In a skillet, heat olive oil over medium heat. Add diced onion and sauté until soft.
Add black beans, corn, cumin, smoked paprika, salt, and black pepper to the skillet. Stir until well combined and heated through.
Add cooked quinoa to the skillet and mix well.
Stuff the quinoa and vegetable mixture into the bell peppers.
Bake in the preheated oven for 25-30 minutes or until the bell peppers are tender.
Garnish with chopped cilantro and serve.

Notes:

For those with SIBO or IBS, omit the red onion or substitute it with green onion.
For those with candida or a yeast overgrowth, reduce the amount of corn or omit it altogether.
For those with acid reflux or GERD, omit the black pepper and use a small amount of white pepper instead.
For those with bile acid malabsorption or exocrine pancreatic insufficiency, reduce the amount of fat by omitting the olive oil or using a minimal amount.
For those with kidney issues, reduce the amount of salt or omit it altogether.
For those with thyroid conditions, use iodized salt or a salt substitute.
For those with constipation or diarrhea, adjust the amount of fiber by reducing or increasing the quinoa and vegetable mixture.

SERVINGS: 4 PREP TIME: 15 minutes COOK TIME: 45 minutes

NUTRITION FACTS: Serving size: 1 stuffed pepper Calories: 326 Total Fat: 7g Saturated Fat: 1g Cholesterol: 0mg Sodium: 634mg Total Carbohydrate: 56g Dietary Fiber: 13g Total Sugars: 12g Protein: 13g

Roasted Beet and Carrot Salad

Ingredients:

2 medium beets, peeled and cubed
4 medium carrots, peeled and sliced
1 tablespoon olive oil
Salt and pepper to taste
4 cups mixed salad greens
1/4 cup crumbled goat cheese
1/4 cup chopped walnuts
1/4 cup balsamic vinaigrette
4 cups chopped kale stems removed and cut into smaller pieces

Instructions:

Preheat the oven to 400°F.
In a large bowl, toss the cubed beets and sliced carrots with the olive oil, salt, and pepper until coated.
Spread the vegetables out in a single layer on a baking sheet.
Roast the vegetables in the oven for 25-30 minutes, or until tender and lightly browned.
In a large bowl, combine the mixed salad greens, kale, roasted vegetables, crumbled goat cheese, and chopped walnuts.
Drizzle the balsamic vinaigrette over the salad and toss to combine.
Serve the salad immediately.

Notes:

For those with SIBO or IBS, consider using a small amount of low FODMAP alternatives like cucumber or bell peppers instead of beets and carrots. Additionally, consider using a low-FODMAP dressing or making a simple dressing using olive oil and vinegar.
For those with acid reflux or GERD, consider omitting the balsamic vinaigrette or reducing the portion size to avoid triggering symptoms. Instead, use a low-acid dressing such as a basic olive oil and lemon juice dressing.
For those with kidney issues or EPI, beets can be high in oxalates, so consider reducing the portion size or frequency of consumption. Additionally, choose a low-fat cheese such as feta or skip the cheese altogether to reduce the potassium and phosphorus content.
For those with constipation or diarrhea, consider adjusting the portion size of fiber-rich ingredients like the mixed salad greens and walnuts based on your individual needs.
For those with BAM, consider increasing the portion size of protein or healthy fats like avocado or nuts to help slow down digestion and manage symptoms.
For those with candida, consider omitting the goat cheese or replacing it with a low-carb, non-dairy alternative such as almond or coconut-based cheese. Additionally, use a low-carb dressing or make a simple olive oil and vinegar dressing to reduce the carbohydrate content of the salad.

Servings: 4 Prep time: 10 minutes Cook time: 25-30 minutes

Nutrition facts (per serving): Calories: 190 Total Fat: 13g Saturated Fat: 3g Cholesterol: 7mg Sodium: 179mg Total Carbohydrate: 16g Dietary Fiber: 4g Total Sugars: 10g Protein: 5g

Baked Chicken with Butternut Squash

Ingredients:

4 bone-in, skin-on chicken thighs
1 small butternut squash, peeled and cubed
1 tablespoon olive oil
1/4 tablespoon fresh thyme
1/4 tablespoon fresh rosemary
1/4 tablespoon fresh parsley
Salt and white pepper to taste

Instructions:

Preheat the oven to 375°F (190°C).
In a large baking dish, toss the butternut squash with the olive oil, thyme, rosemary, parsley, salt, and white pepper.
Arrange the chicken thighs on top of the squash.
Season the chicken with salt and white pepper.
Bake in the preheated oven for 35-40 minutes, or until the chicken is cooked through and the squash is tender.

Notes:

For those with SIBO or IBS, omit the herbs altogether if needed.
For those with acid reflux or GERD, use a low-acid oil such as avocado oil instead of olive oil.
For those with kidney issues, adjust portion size or frequency of consumption with the guidance of a healthcare professional.
For those with exocrine pancreatic insufficiency, use a pancreatic enzyme supplement as prescribed by a healthcare professional to aid digestion.
For those with constipation, add high-fiber vegetables such as steamed broccoli or roasted asparagus to the dish.
For those with diarrhea, reduce the amount of fiber in the dish and consider steaming or boiling the squash before baking to make it more easily digestible.
For those with candida, omit the squash and use a low-carb vegetable such as broccoli or cauliflower instead.
For those with bile acid malabsorption (BAM), reduce the amount of fat used by removing the skin from the chicken thighs and using a smaller amount of oil.
Season with any 3 of the following herbs depending on your taste for seasoning: Thyme, Rosemary, Parsley, Cilantro, Basil, Coriander, Fennel, Oregano.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 35-40 minutes NUTRITION FACTS: Serving size: 1 chicken thigh and 1 cup of butternut squash Calories: 305 Total Fat: 16g Saturated Fat: 4g Cholesterol: 101mg Sodium: 101mg Total Carbohydrate: 15g Dietary Fiber: 3g Total Sugars: 3g Protein: 26g

Lentil and Mushroom Stroganoff

Ingredients:

1 cup dry green or brown lentils, rinsed and drained
3 cups vegetable broth
1 tablespoon olive oil
1 cup sliced mushrooms
1/2 cup chopped onion (optional)
1/2 cup coconut milk or plain unsweetened yogurt plain or unsweetened almond milk instead.
1 tablespoon cornstarch
1 tablespoon lemon juice
Salt and white pepper to taste
1 tablespoon of any 3 of the following herbs for seasoning - Thyme, Rosemary, Parsley, Cilantro, Basil, Coriander, Fennel, Oregano

Instructions:

In a large pot, bring the lentils and vegetable broth to a boil. Reduce heat and simmer until the lentils are tender, about 20-25 minutes.
While the lentils are cooking, heat the olive oil in a large skillet over medium heat. Add the sliced mushrooms and onions (if using) and cook until tender, about 5-7 minutes.
In a small bowl, whisk together the coconut milk or yogurt, cornstarch, lemon juice, and seasonings.
Add the sauce to the skillet with the mushrooms and onions and stir until thickened.
Add the cooked lentils to the skillet and stir until well combined.
Serve hot with rice or pasta.

For those with acid reflux or GERD, use a low-acid broth and omit black pepper.
For those with kidney issues, adjust portion size or frequency of consumption with the guidance of a healthcare professional.
For those with exocrine pancreatic insufficiency, use a pancreatic enzyme supplement as prescribed by a healthcare professional to aid digestion.
For those with constipation or diarrhea, add fiber-rich vegetables such as steamed broccoli or roasted asparagus, and omit or reduce the amount of onion used.
For those with candida, omit the coconut milk or yogurt and use plain unsweetened almond milk instead.
For those with diarrhea, use low-fiber vegetables such as mushrooms and reduce the amount of onion used.
For those with constipation, increase the amount of fiber-rich vegetables used, and consider adding a fiber supplement as recommended by a healthcare professional.
For those with bile acid malabsorption (BAM), reduce the amount of fat used and avoid using high-fat dairy products such as yogurt. Use plain unsweetened almond milk instead.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 25 minutes NUTRITION FACTS: Serving size: 1/4 of recipe Calories: 210 Total Fat: 7g Saturated Fat: 2g Cholesterol: 0mg Sodium: 445mg Total Carbohydrate: 26g Dietary Fiber: 12g Total Sugars: 3g Protein: 11g

GRILLED MEDITERRANEAN CHICKEN KABOBS

Ingredients:

1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
2 bell peppers, cut into 1-inch pieces
1 zucchini, sliced into rounds
1 red onion, cut into wedges
1/4 cup extra virgin olive oil
2 tablespoons fresh lemon juice
2 cloves garlic, minced
1 tablespoon fresh dill, chopped
1 tablespoon fresh parsley, chopped
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Wooden skewers

Instructions:

Soak the wooden skewers in water for at least 20 minutes.
Preheat the grill or grill pan to medium-high heat.
In a large bowl, whisk together the olive oil, lemon juice, garlic, dill, parsley, sea salt, and black pepper to make the marinade.
Add the chicken, bell peppers, zucchini, and red onion to the bowl and toss until coated in the marinade.
Thread the chicken and vegetables onto the soaked wooden skewers, alternating between each ingredient.
Grill the skewers for 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.
Serve hot.

Notes:

For those with acid reflux or GERD, consider reducing the portion size of the marinade or omitting the garlic and onion to avoid triggering symptoms. You can also substitute with garlic-infused oil or use a small amount of chives or ginger as a substitute.
For those with kidney issues or EPI, consult with a healthcare professional to determine if chicken is suitable for your individual needs. You may need to adjust the portion size or frequency of consumption. You can also choose to substitute the chicken with tofu or chickpeas for a vegetarian option.
For those with constipation or diarrhea, consider adjusting the portion size of chicken and vegetables based on your individual needs. You can also increase the fiber content by adding more vegetables or serving the kabobs with a side salad or whole grain pita bread.
For those with BAM, consider increasing the portion size of healthy fats like avocado or nuts to help slow down digestion and manage symptoms. You can also choose to serve the kabobs with a side of hummus or tzatziki sauce for added healthy fats.
For those with candida, omit honey and use a low-carb sweetener such as stevia or erythritol instead. You can also substitute the bell peppers and zucchini with low-carb vegetables like mushrooms or cauliflower.

SERVINGS: 4 PREP TIME: 20 minutes COOK TIME: 10-12 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe Calories: 286 Total Fat: 16g Saturated Fat: 3g Cholesterol: 89mg Sodium: 425mg Total Carbohydrate: 9g

Dietary Fiber: 2g Total Sugars: 6g Protein: 27g

Coconut Curry Chicken with Cauliflower Rice

Ingredients:

For the Chicken:

1 pound boneless, skinless chicken breast, cut into bite-sized pieces
1 tablespoon curry powder (or tamari or miso sauce)
1 teaspoon cumin
1/2 teaspoon turmeric
1/2 teaspoon paprika (optional)
1/2 teaspoon salt
1/4 teaspoon white pepper
1 tablespoon coconut oil
1 tablespoon honey
1 onion, chopped
1 red bell pepper, chopped
1 can (14 ounces) coconut milk
1/4 cup chopped fresh cilantro

For the Cauliflower Rice:

1 head cauliflower, chopped into florets
2 tablespoons coconut oil
1/2 teaspoon salt
1/4 teaspoon black pepper

Instructions:

In a small bowl, mix together the curry powder, cumin, turmeric, paprika, salt, and black pepper. Set aside.
In a large skillet, heat the coconut oil over medium heat. Add the onion and garlic and sauté until the onion is translucent, about 5 minutes.
Add the chicken to the skillet and sprinkle with the spice mixture. Cook for 8-10 minutes, stirring occasionally, until the chicken is browned and cooked through.
Add the chopped red bell pepper to the skillet and sauté for 2-3 minutes until it begins to soften.
Pour in the can of coconut milk and bring to a simmer. Reduce the heat to low and let the mixture simmer for 5-7 minutes, until the sauce has thickened.
Stir in the chopped cilantro and serve over cauliflower rice.

For the Cauliflower Rice:

Place the cauliflower florets in a food processor and pulse until the cauliflower is chopped into small pieces, resembling rice.
Heat the coconut oil in a large skillet over medium-high heat.
Add the cauliflower rice to the skillet and sprinkle with salt and pepper.
Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender.

Notes:

For those with gastritis, avoid using red curry paste and fish sauce as they may be too spicy or acidic. Use mild curry powder and tamari sauce instead.
For those with SIBO or IBS, avoid using onion or garlic as they may be difficult to digest. Use chives or garlic-infused oil as a substitute.
For those with candida, omit honey and use a low-carb sweetener such as stevia or erythritol instead.
For those with acid reflux or GERD, avoid using black pepper as it can irritate the esophagus. Use white pepper or omit it altogether.
For those with bile acid malabsorption, use a low-fat coconut milk and reduce the amount of honey used.
For those with kidney issues or exocrine pancreatic insufficiency, consult with a healthcare professional to determine if this recipe is suitable for your individual needs. You may need to adjust the portion size or frequency of consumption.
For those with constipation, adding fiber-rich vegetables such as kale or spinach can be a good accompaniment to the curry. Additionally, increasing water intake can help promote regularity.
For those with diarrhea, reducing the amount of coconut milk and using cooked carrots instead of bell pepper may be helpful.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 30 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe Calories: 340 Total Fat: 20g Saturated Fat: 14g Cholesterol: 73mg Sodium: 734mg Total Carbohydrate: 14g Dietary Fiber: 4g Total Sugars: 6g Protein: 28g

Turkey-Sausage-Stuffed-Acorn-Squash_exps178709_TH143193D04_11_2b_RMS.jpg

Stuffed Acorn Squash with Ground Turkey and Spinach

Ingredients:

2 medium acorn squash
1 tablespoon olive oil
1 small onion, diced
1 pound ground turkey
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon dried sage
1/2 teaspoon sea salt
1/4 teaspoon white pepper
2 cups fresh spinach

Instructions:

Preheat the oven to 375°F.
Cut the acorn squash in half and remove the seeds.
Brush the squash with olive oil and place them cut-side down in a baking dish. Bake for 30 minutes or until the squash is tender.
While the squash is cooking, heat the olive oil in a skillet over medium-high heat. Add the onion and garlic and sauté until tender.
Add the ground turkey, thyme, rosemary, sage, sea salt, and white pepper. Cook until the turkey is browned and no longer pink.
Add the spinach to the skillet and cook until wilted.
Once the squash is done, remove from the oven and turn them over so they are cut-side up.
Fill each squash half with the turkey mixture.
Bake for an additional 10-15 minutes or until the filling is heated through.

Notes:

For those with SIBO or IBS, you use chives or ginger if you can tolerate it
For those with candida, reduce the amount of onion used and use a low-carb sweetener such as stevia instead.
For those with acid reflux or GERD, omit the black pepper or use white pepper instead.
For those with bile acid malabsorption, use lean ground turkey and reduce the amount of fat used in the recipe.
For those with kidney issues, consult with a healthcare professional to determine if acorn squash is suitable for your individual needs.
For those with exocrine pancreatic insufficiency, use a low-fat ground turkey and reduce the portion size to avoid overloading the digestive system.
For those with constipation, adding more fiber-rich vegetables such as kale or broccoli to the turkey mixture can be a good option.
For those with diarrhea, reducing the amount of fiber in the recipe and avoiding high-fiber vegetables such as broccoli can be helpful.

Servings: 4 Prep Time: 15 minutes Cook Time: 45 minutes

Nutrition Facts: Serving size: 1 stuffed squash half Calories: 287 Total Fat: 14g Saturated Fat: 3g Cholesterol: 71mg Sodium: 347mg Total Carbohydrate: 18g

Dietary Fiber: 3g Total Sugars: 3g Protein: 23g

Cilantro Lime Shrimp with Zucchini and Bell Peppers

Ingredients:

1 lb. shrimp, peeled and deveined
2 medium zucchinis, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
2 tablespoons olive oil
Juice of 1 lime
1/4 cup chopped cilantro
1 tablespoon honey
Salt and white pepper to taste

Instructions:

In a small bowl, whisk together olive oil, lime juice, cilantro, salt, and pepper.
Add the shrimp and toss to coat with the marinade. Let it marinate for 15-20 minutes.
Heat a large skillet over medium-high heat. Add the shrimp and cook until pink and cooked through, about 3-4 minutes per side. Remove the shrimp from the skillet and set aside.
In the same skillet, add the zucchini and bell peppers. Cook until they are tender and slightly browned, about 5-7 minutes.
Return the shrimp to the skillet and toss with the veggies until everything is heated through.
Serve hot.

Notes:

For those with SIBO or IBS, consider using chives or ginger for flavoring, and limit the amount of bell peppers used as they can be hard to digest for some.
For those with candida, omit the honey from the marinade and use a low-carb sweetener such as stevia or erythritol instead.
For those with acid reflux or GERD, reduce or omit the amount of lime juice used in the marinade as it can aggravate symptoms.
For those with kidney issues, consult with a healthcare professional to determine if shrimp is suitable for your individual needs. You may need to adjust the portion size or frequency of consumption.
For those with exocrine pancreatic insufficiency (EPI), consider using a digestive enzyme supplement to help with the digestion of fats in the shrimp and olive oil.
For those with constipation, consider adding more fiber-rich veggies such as broccoli or kale to the dish.
For those with diarrhea, consider limiting the amount of veggies used and avoiding spicy seasonings such as chili flakes.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 10 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe

Calories: 204 Total Fat: 9g Saturated Fat: 1g Cholesterol: 191mg Sodium: 245mg Total Carbohydrate: 7g Dietary Fiber: 2g Total Sugars: 4g Protein: 25g

Quinoa and Roasted Vegetable Salad

Ingredients:

1 cup quinoa, rinsed
2 cups low-sodium vegetable broth
1 small head cauliflower, chopped into small florets
1 small sweet potato, peeled and diced
2 cups baby spinach leaves or kale
2 tablespoons olive oil
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
1 tablespoon Dijon mustard
1 tablespoon total of any 3 of the following depending on taste: thyme, rosemary, parsley, cilantro, basil, coriander, fennel
Salt and white pepper to taste

Instructions:

Preheat the oven to 400°F.
In a saucepan, bring the vegetable broth to a boil over medium heat. Add the quinoa and stir to combine. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid has been absorbed.
In a large mixing bowl, combine the cauliflower, sweet potato, and 1 tablespoon of olive oil. Toss to coat evenly. Spread the vegetables out on a baking sheet and roast for 20-25 minutes, or until tender and golden brown.
In a small bowl, whisk together the remaining tablespoon of olive oil, apple cider vinegar, lemon juice, Dijon mustard, and any 3 of the following: thyme, rosemary, parsley, cilantro, basil, coriander, fennel. Season with salt and white pepper to taste.
In a large mixing bowl, combine the cooked quinoa, roasted vegetables, baby spinach leaves, and the dressing. Toss everything together until evenly coated.
Serve the salad warm or at room temperature.

Notes:

For those with gluten intolerance or celiac disease, make sure to use certified gluten-free ingredients.
For those with SIBO or IBS, avoid using onion, garlic, and paprika. Instead, use 1 tablespoon in total of any 3 of the following for seasoning: thyme, rosemary, parsley, cilantro, basil, coriander, fennel, oregano.
For those with candida overgrowth, avoid using honey and use a low-carb sweetener such as stevia or erythritol instead.
For those with acid reflux or GERD, avoid using black pepper and use white pepper instead.
For those with bile acid malabsorption, avoid using high-fat ingredients and use low-fat alternatives such as chicken breast instead of chicken thighs and Greek yogurt instead of sour cream.
For those with kidney issues or thyroid conditions, consult with a healthcare professional to determine if chickpeas are suitable for your individual needs. You may need to adjust the portion size or frequency of consumption.
For those with exocrine pancreatic insufficiency, use a pancreatic enzyme supplement as prescribed by a healthcare professional to aid digestion.
For those with constipation, increase the amount of fiber-rich vegetables used or add vegetables such as broccoli, Brussels sprouts, carrots, spinach, kale, Swiss chard, arugula, lettuce, cucumbers, or mushrooms. Consider adding a fiber supplement as recommended by a healthcare professional.
For those with diarrhea, use low-fiber vegetables such as zucchini or bell peppers. Avoid using tomato juice or paste.
For those with histamine intolerance, avoid using aged balsamic vinegar and choose a fresh lemon juice and olive oil dressing instead.

Servings: 4 Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes

Nutrition Facts: Serving size: 1/4 of recipe Calories: 195 Total Fat: 10g Saturated Fat: 2g Cholesterol: 8mg Sodium: 375mg Total Carbohydrate: 20g Dietary Fiber: 7g Total Sugars: 4g Protein: 9g

Broiled Salmon with Lemon and Thyme

Ingredients:

4 salmon fillets (about 6 oz each), skin on
2 tablespoons olive oil
2 tablespoons lemon juice
2 teaspoons fresh thyme leaves
Salt and pepper to taste
Lemon wedges for serving
Use 1 tablespoon in total of any 3 of the following depending on your taste for seasoning – thyme, rosemary, parsley, cilantro, basil, coriander, fennel, oregano (optional)

Instructions:

Preheat the broiler on high.
Brush the salmon fillets with olive oil on both sides.
Place the salmon fillets, skin side down, on a baking sheet lined with aluminum foil.
Drizzle lemon juice over the salmon fillets and sprinkle with thyme leaves.
Season with salt and pepper to taste.
Broil the salmon for 6-8 minutes or until cooked through and the skin is crispy.
Serve hot with lemon wedges.
You can add Brussels sprouts for an extra boost of nutrition and flavor. Simply trim the ends off the Brussels sprouts, cut them in half, and toss them with the cauliflower and chickpeas before roasting. You may need to increase the cooking time by a few minutes to ensure the Brussels sprouts are tender.

14COOKING-SALMON-WITH-LEMON-videoSixteenByNineJumbo1600.jpg

Notes:

For those with SIBO or IBS, avoid using garlic or onion as seasoning for the salmon. Instead, use a small amount of chives or ginger as a substitute.
For those with acid reflux or GERD, avoid using black pepper as seasoning for the salmon as it can irritate the esophagus. Use white pepper or omit it altogether.
For those with kidney issues or EPI, consult with a healthcare professional to determine if salmon is suitable for your individual needs. You may need to adjust the portion size or frequency of consumption.
For those with constipation or diarrhea, adding fiber-rich vegetables such as roasted Brussels sprouts or sautéed spinach can be a good accompaniment to the salmon. However, if you have diarrhea, you may want to avoid using lemon as seasoning as it can worsen diarrhea symptoms.
For those with BAM, reduce the amount of lemon juice used and avoid using high-fat salmon. Use a low-fat fish such as cod or halibut instead.
For those with candida, omit lemon juice and use a low-carb citrus substitute such as apple cider vinegar instead.
Avoid using thyme if you have a histamine intolerance.

SERVINGS: 4 PREP TIME: 10 minutes COOK TIME: 0 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe

Calories: 224 Total Fat: 14g Saturated Fat: 2g Cholesterol: 18mg Sodium: 286mg Total Carbohydrate: 8g Dietary Fiber: 5g Total Sugars: 2g Protein: 18g

Eggplant and Zucchini Ratatouille

Ingredients:

1 large eggplant, cut into 1-inch cubes
2 medium zucchini, cut into 1-inch cubes
1 red bell pepper, seeded and cut into 1-inch pieces
1 yellow onion, chopped
2 tablespoons olive oil
1 tablespoon tomato paste (optional)
1 teaspoon dried thyme
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper (omit for those with GERD)
1 can (14.5 oz) diced tomatoes, undrained
1/4 cup chopped fresh parsley

Instructions:

Preheat oven to 375°F.
In a large bowl, toss eggplant, zucchini, bell pepper, and onion with olive oil.
Spread the vegetables evenly in a baking dish.
In a small bowl, mix together the tomato paste, thyme, basil, oregano, salt, and black pepper (if using).
Pour the tomato paste mixture over the vegetables in the baking dish and stir to combine.
Bake for 45 minutes or until vegetables are tender and lightly browned.
Remove from oven and sprinkle with chopped parsley.

Notes:

For those with SIBO or IBS, consider reducing the serving size or frequency of consumption as eggplant and zucchini can be high in fermentable carbohydrates.
For those with acid reflux or GERD, omit black pepper.
For those with kidney issues or EPI, adjust the portion size or frequency of consumption with the guidance of a healthcare professional.
For those with histamine intolerance, be cautious with eggplant as it can be a high histamine food.
For those with candida, omit tomato paste.
For those with constipation or diarrhea, consider adding more fiber-rich vegetables like Brussels sprouts or broccoli, or a fiber supplement as recommended by a healthcare professional.

SERVINGS: 4 PREP TIME: 15 minutes COOK TIME: 35 minutes

NUTRITION FACTS: Serving size: 1/4 of recipe Calories: 124 Total Fat: 7g Saturated Fat: 1g Cholesterol: 0mg Sodium: 23mg Total Carbohydrate: 15g Dietary Fiber: 6g Total Sugars: 8g Protein: 3g

Asian-style Chicken Lettuce Wraps

Ingredients:

1 pound ground chicken
1 tablespoon olive oil
1 tablespoon sesame oil
1 cup sliced mushrooms
1 cup shredded carrots
1 cup chopped water chestnuts
1/4 cup low-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
1 tablespoon cornstarch
1 tablespoon in total of any 3 of the following for seasoning, depending on taste: thyme, rosemary, parsley, cilantro, basil, coriander, fennel, oregano
Salt and pepper to taste
Lettuce leaves for wrapping

Instructions:

In a large skillet over medium-high heat, heat the olive oil and sesame oil.
Add the ground chicken to the skillet and cook until browned and fully cooked through, breaking it up into small pieces as it cooks.
Add the mushrooms, carrots, and water chestnuts to the skillet and cook until tender.
In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, honey, and cornstarch until well combined.
Pour the sauce over the chicken and vegetable mixture in the skillet, stirring well to coat everything evenly.
Add 1 tablespoon in total of any 3 of the following for seasoning, depending on taste: thyme, rosemary, parsley, cilantro, basil, coriander, fennel, oregano.
Cook for an additional 2-3 minutes until the sauce has thickened and everything is well coated.
Serve the chicken and vegetable mixture in lettuce leaves for wrapping.

Notes:

For those with SIBO or IBS, avoid using onion as seasoning for the chicken mixture. Instead, use a small amount of chives or ginger as a substitute.
For those with acid reflux or GERD, use low-acid soy sauce and avoid using black pepper as seasoning. Use white pepper or omit it altogether.
For those with kidney issues, adjust portion size or frequency of consumption with the guidance of a healthcare professional.
For those with exocrine pancreatic insufficiency, use a pancreatic enzyme supplement as prescribed by a healthcare professional to aid digestion.
For those with constipation, increase the amount of fiber-rich vegetables used or add broccoli, brussels sprouts, carrots, spinach, kale, Swiss chard, arugula, lettuce, cucumbers, mushrooms, and consider adding a fiber supplement as recommended by a healthcare professional.
For those with diarrhea, use low-fiber vegetables such as zucchini or bell peppers.
For those with bile acid malabsorption, use a low-fat chicken or turkey meat instead of ground chicken.
For those with histamine intolerance, use fresh ingredients and avoid using leftovers.

Servings: 4 Prep time: 10 minutes Cook time: 15 minutes
Nutrition facts (per serving): Calories: 231, Total Fat: 12g, Saturated Fat: 3g, Cholesterol: 98mg, Sodium: 472mg, Total Carbohydrate: 9g, Dietary Fiber: 2g, Total Sugars: 5g, Protein: 21g