Low Glycemic Meal Ideas by Bacteria Type for Weightloss, T2D, and Gut Health
Add protein of choice to each meal
Akkermansia muciniphila
Breakfast: Scrambled eggs with spinach and olive oil
Lunch: Grilled chicken salad with walnuts and red onions
Dinner: Garlic-roasted Brussels sprouts with salmon
Christensenella spp.
Breakfast: Chia seed bowl with avocado and celery
Lunch: Kale salad with tempeh, kimchi, and sesame oil
Dinner: Miso soup with tofu, cabbage, and green beans
Bifidobacterium spp.
Breakfast: Avocado slices with fermented sauerkraut
Lunch: Zucchini noodles with ground turkey and herbs
Dinner: Stir-fried garlic green beans with tofu
Lactobacillus spp.
Breakfast: Savory tempeh scramble with peppers and kale
Lunch: Greek salad with cucumbers, pickles, and olives
Dinner: Miso broth with tofu, bok choy, and mushrooms
Faecalibacterium prausnitzii
Breakfast: Leek and spinach omelet
Lunch: Sauteed cabbage with carrots and tahini dressing.
Dinner: Baked mushrooms with olive oil and herbs
Roseburia spp.
Breakfast: Sauteed chard with garlic and poached eggs
Lunch: Roasted cauliflower bowl with parsley and lemon
Dinner: Stir-fried leafy greens with chickpeas
