Quick and easy lectin-free recipes can help you succeed with your health goals when life seems to take over and leave you little time for meal planning. Whether you are hoping to lose weight or support the health of your gut, there is a great deal of quick and delicious recipes that can make your diet plan easy and effective.
These recipes contain some of your favorite lectin-free staples like olive oil, lemon juice, and other healthy ingredients. And you don’t need to carve out too much time to make these dinner, lunch, and breakfast ideas come to life. Speaking of lemon juice, all hail the health benefits of lemons.
Check out these awesome on-the-go recipes to make. These lectin free recipes can be used at home and on the road away from home.
How To Make A Meal Plan When Life Gets Busy: Lectin-Free Recipes On The Go
One of the keys to succeeding with any plant-based diet is meal planning. Of course, sometimes you can get lost in a sea of delicious recipes, so let’s hand-pick a few favorites as your go-tos when life gets busy.
Of course, a lectin-free diet is no exception when it comes to having a lot of options. So whether you’re looking to fight against weight gain or simply be conscious about what you’re putting on your plate, you’ll find the opportunities for delicious food are endless — even when you’re limiting those dangerous plant-based proteins: lectins.
When life gets busy, it can help to plan your meals for the week. Make a large batch of lectin-free breakfast muffins so you have some grab-and-go options when rushing out the door. You can also prep lunches and dinners for the week to cut out some of the detail work when you get to nightly meal prep and dinner-making.
Before You Start Meal Prepping: Read Dr. Gundry’s Book
Now, remember, Dr. Gundry’s NY Times best-selling books, provide excellent recipes and helpful intel about how to keep yourself healthy and meet your health goals. The book goes into great detail when it comes to why lectins are trouble, and how prebiotic fiber can help probiotics do their job, and Dr. Gundry also offers lots of tips and tricks to keep you inspired while following his diet.
The real treasure chest, however, is Dr. Gundry’s tried and true lectin-free recipes. Dr. Gundry uses only the best ingredients. He walks you through tasty meal prep, step by step. It’s clear from reading his book that he wants you to not only do well while following his diet plan, but he also wants you to enjoy every meal.
So, what recipes chock full of natural, delicious ingredients does Dr. Gundry love best? Read on for some awesome, easy, and quick recipes. The following recipes have loads of tasty vegetables and ingredients. And you won’t miss breakfast grains with the breakfast ideas presented below.
Snacks, Lunch, And Other Meals Away From Home: Salads, Dips, Vegetable Wraps, And More
Let’s start with lunch and snack ideas. The following recipes are quick, easy, and easily transported. And you can always adjust one of the lectin-free recipes here to fit your lifestyle. If you are vegan, you can opt for VeganEggs in lieu of omega-3 eggs when it comes to breakfasts or eggy lunches.
Now the first recipe here takes about 15 minutes to prep and if you up the quantities, you can make multiple batches to take with you for a busy work week. And if you’ve got your lunch with you, you’re less likely to head out for lunch and indulge in something tempting and dangerous.
Bright Arugula Salad With Sauteed Mushrooms And Tasty Lemon Vinaigrette
A quick tip: When making the dressing, whip up several batches. Even if your salad ingredients change, you can use the dressing here on multiple recipes. It’s easy and includes the polyphenol-rich super-ingredient: Extra-virgin olive oil!
What You’ll Need:
1 Tablespoon avocado oil- Sauteed mushrooms
- 2 Tablespoons fresh lemon juice
- 1/4 teaspoon iodized sea salt
- Zest of 1/2 lemon
- 2 Tablespoons extra-virgin olive oil
- Pinch of sea salt
- 1 ½ cups of arugula
What To Do:
- Add avocado oil to the pan. Heat on medium. Add mushrooms to the pan and season with salt and pepper. Squeeze a little lemon juice over the mushrooms. Let mushrooms cook on each side for 3 minutes (or until browned).
- Combine ¼ tsp sea salt, zest of ½ lemon, and 2 Tablespoons extra-virgin olive oil in a mason jar. Screw lid on tight. Double or triple ingredients to make enough dressing for the week. Shake until well mixed.
- Add your sauteed mushrooms for a woody flavor and to diversify texture. Mix dressing and arugula and add the lemon zest, to taste. It’s as easy as that.
Romaine Salad With Avocado And Cilantro-Pesto Tempeh
This cilantro-pesto tempeh tastes too good to be true. If you’re not someone who enjoys cilantro, you can replace it with parsley or arugula.
What You’ll Need:
- 1 Tablespoon avocado oil
Tempeh- 5 Tablespoon fresh lemon juice
- 1/4 teaspoon iodized sea salt
- 2 cups chopped cilantro
- 1/4 cup extra-virgin olive oil
- 1/4 teaspoon iodized sea salt
- 1/2 avocado
- 2 Tablespoons extra-virgin olive oil
- Pinch iodized sea salt
- 1 ½ cups of chopped romaine
- Chopped radishes
What To Do:
- Add avocado oil to a large pan and turn the heat up to medium-high. Add your tempeh and sear on all sides.
- Season tempeh with salt, pepper, and a squeeze of lemon juice. Tempeh should brown in roughly 8 minutes.
- To make the pesto, Place 2 cups chopped cilantro, 1⁄4 cup extra-virgin olive oil, 2 Tablespoons freshly squeezed lemon juice, and 1⁄4 teaspoon sea salt in a blender. Blend on high until your pesto is smooth.
- To make the dressing, dice your avocado. Add 1 Tablespoon of your lemon juice and set it aside. In a different bowl, combine 1 Tablespoon lemon juice, 2 Tablespoons of olive oil, and salt in a mason jar. Screw on the lid and shake well. (Again, feel free to double or triple your batch here.)
- Dress your romaine. Toss. Place the avocado and cooled tempeh over your romaine. Spread your pesto across the top. Bon appetit.
Cauliflower Steak-Arugula-Avocado Seaweed Wrap With Cilantro Dipping Sauce
Now, you may not have worked with seaweed before, but you’ll find it to be so flavorful and savory. Make sure to use nori — the flattened seaweed squares or strips. You should be able to locate a bamboo mat in the Asian food section of your grocery store. Bamboo mats can help when you’re rolling seaweed wrap tightly. Bamboo mats are also pretty easy to find online.
What You’ll Need:
1 Tablespoon avocado oil- ½ a head of fresh cauliflower (cut into ½-inch thick slices)
- 2 Tablespoons fresh lemon juice
- 1/4 teaspoon iodized sea salt
- ½ avocado
- 1 cup arugula
- 1 sheet nori
- 4 green olives
- 2 cups cilantro
- ¼ cup extra-virgin olive oil
- 2 Tablespoons fresh lemon juice
- 1/4 teaspoon iodized sea salt
What To Do:
- Preheat your oven to 375°F. Heat a large skillet over high heat. Add your avocado oil. Sprinkle cauliflower slices with lemon juice, salt, and pepper. Place in skillet and cook up to 4 minutes per side.
- Transfer skillet to oven and bake for another 10 minutes. Remove skillet from oven and remove cauliflower steaks from your skillet.
- Toss the avocado in the remaining tablespoon lemon juice and season with salt.
- To make the dipping sauce, add 2 cups chopped cilantro, 1⁄4 cup extra-virgin olive oil, 2 Tablespoons fresh lemon juice, and 1⁄4 teaspoon iodized sea salt in a blender. Blend on high until the mixture is smooth.
- Next, arrange your arugula on the bottom half of the seaweed sheet. Top it with your cauliflower, lemony avocado, and the olives. Add salt to taste.
- Finally, roll the seaweed into a tight wrap. Sealing the ends with a little bit of water. Cut your wrap in half and serve with your delicious cilantro dipping sauce.
Note: You can also replace the cauliflower with grain-free tempeh or hemp tofu or acceptable Quorn products.
Tasty And Delicious Lectin-Free Breakfast Ideas
The following breakfast recipes are great for when you’re running out the door. And they’re portable too!
Coconut-Almond Flour Muffin In A Mug
This yummy breakfast muffin takes just 6 minutes to doctor up. Again, you can double or triple the recipe to make multiple batches. Then, you can simply heat them up when you get to the office or are ready for breakfast.
Also, play with this recipe and make it your own. Depending on your favorite flavors, you can add a teaspoon of cocoa powder, lemon zest, or mint. Add in-season blueberries to sweeten and add great nutritional value. The same batter recipe can be used for pancakes, too. Just swap the mug for a frying pan.
What You’ll Need:
1 Tablespoon melted coconut oil- 1 Tablespoon macadamia nut oil
- 1 Tablespoon coconut flour
- 1 Tablespoon almond flour
- ½ teaspoon aluminum-free baking powder
- 1 pinch iodized sea salt
- 1 packet stevia
- 1 tablespoon water
- 1 large omega-3 egg
What To Do:
- Place all of your ingredients in a 12-ounce microwave-safe mug. Using a fork, mix well with a fork. Just scrape the bottom and sides and let the muffin mix sit for a minute.
- Microwave your mug-muffin on high for a minute and a half.
- Remove the mug from the microwave. Use a potholder. The mug will be hot. Then, flip the mug and shake the muffin out.
- Let cool for a moment. Then dig in!
Cinnamon-Flaxseed Mug-Muffin
What You’ll Need:
- 1/4 cup ground flaxseed
- 1 teaspoon cinnamon
- 1 large omega-3 egg (or VeganEgg)
- 1 tablespoon melted coconut oil
- 1 teaspoon baking powder
- 1 packet stevia
What To Do:
- Place your ingredients in a 12-ounce microwave-safe mug. Using a fork, mix well. Scrape the bottom and sides of the mug’s interior and let the mix sit for a moment.
- Microwave on high for 1 minute. Check and add another 5 to 15 seconds if need be.
- Remove your mug from the microwave. Again, it will be hot. So use a potholder. Then, flip the mug and shake out the mug-muffin.
- Let the muffin cool. Then enjoy.
Dr. Gundry’s Favorite Lectin-Free Recipes For When You Are On The Go
These are just a few of Dr. Gundry’s favorite quickie-recipes. There are so many flavorful and fantastic lectin-free recipes.
Cooking lectin-free is fun and easy. And the more you do it, the sooner you’ll get used to working with all the wonderful lectin-free ingredients that are out there. Happy cooking and happy eating.
