Ranjan Sinha

March 21, 2025

Insulin Friendly, Gut-Microbiome Friendly Meal Ideas

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

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