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Your Plant-Based Protein Meal Plan

Savory Korean Pancakes (From Sugarproof Kids)

a cup of almond milk with almond nuts on a rustic barn wood table

Curry Tofu Bok Choy: A “Fiber Fueled” Recipe

Grilled Romaine Vegan Caesar Wedges

Woman cleaning and polishing the kitchen worktop with a spray detergent, housekeeping and hygiene concept

Dr. Chutkan’s All-Purpose Household Cleaner

Jar of sugar scrub with tropical leaf on color background

Grilled Avocado With Quinoa Salad

Live Dirty, Eat Clean Signature Bowl

Weeknight Vegan Cashew Chickpea Korma

Overnight Oats & Chia Seed Pudding

Live Dirty Eat Clean “Ice Cream”

Dr. Chutkan’s Ultimate Green Smoothie

With the nostalgic flavors of a pumpkin pie, this smoothie will become your fall favorite. Pumpkin is high in antioxidants and a great source of energy to keep you fueled throughout the day. This smoothie is also an excellent precursor to winter with both the warming and anti-inflammatory properties of cinnamon, ginger, and nutmeg. For […]

Seasoned nut loaf, guacamole, romaine lettuce, salsa & almond nut cheese wrapped in a collard leaf.

Recipes

Rainbow Collard Green Wraps

Collard leaves are great for your microbes and can take the place of a traditional grain-based wrap. Use this list for inspiration and then fill the wrap with any of the Live Dirty, Eat Clean–approved ingredients on the plan. Have fun and get creative. Ingredients Sliced or shredded colorful vegetables: cabbage, carrots, beets, jicama, red […]

Homemade tomato and red pepper gazpacho soup.

Recipes

Moroccan Gazpacho Soup

This chilled Middle Eastern tomato-based soup is refreshing, spicy, and flavorful, and it can also be made in advance and served on a warm summer day. You get the perfect combination of spices that offer anti-inflammatory benefits along with a huge dose of lycopene from the fresh tomatoes. SERVES 4 Ingredients 4 cloves garlic, minced […]

homemade healthy Chia seeds and strawberry overnight oatmeal in jar. toning. selective Focus

Recipes

Overnight Oats & Chia Seed Pudding

Overnight oats are a great option when you need a handy breakfast to go but you still want to eat according to the Live Dirty, Eat Clean Lifestyle. Add omega-rich chia seeds into the mix, and you have an easy-to-make, portable breakfast. Combine the ingredients in a jar at night, then in the morning top […]

Recipes

Cauliflower Mash With Garlic

Who doesn’t love a heaping scoop of “mashed potatoes” to complement dinner? Loaded with nutrients and flavor, this cauliflower version will fill you up without filling you out. Serves 4 to 6 Ingredients 1 head cauliflower, cut into small florets 2 tablespoons olive oil, clarified butter, or ghee, plus a drizzle to cook the garlic […]

Roasted spicy chickpeas on rustic background, top view

Recipes

Spicy Roasted Chickpeas

These roasted chickpeas are the perfect addition to a salad or grain dish. The flavorful beans also work well as a snack to satisfy any craving for crunch. This dish can be made in advance and stored in an airtight container. Play around with the seasonings, but if you like very spicy, then use an […]

Recipes

Live Dirty Eat Clean “Ice Cream”

Who doesn’t love ice cream? You can indulge with this guilt-free, incredibly healthy, easy-to-make, and delicious version. All you need are bananas and a blender or food processor, and you can whip up a batch in no time. Open up a probiotic to sprinkle in, and you’ll be doing your microbiome a favor at the […]

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Dr. Chutkan’s Ultimate Green Smoothie

Whether you’re looking for a medicinal food to help restore your gut microbes, an energy boost, or simply a quick and convenient way to get in your daily greens, this green smoothie is for you! Used in Dr. Chutkan’s practice as a nutrient and fiber powerhouse, The Ultimate Green Smoothie can turn a not so good day […]

Recipes

Colorful Kale Salad

This salad is going to be one of your new favorites! Lacinato kale, also known as dinosaur kale, isn’t as tough as curly kale and works great in raw salads. The colorful dish not only tastes good but is also filled with tons of indigestible plant fiber to feed your microbes. *SERVES 4 Ingredients 1 […]

Kimchi

This is the recipe for kimchi that I suggest you start with. You can add and subtract vegetables as you see fit, and as vegetables become available through the seasons. Just be aware that summertime kimchi will ferment rapidly, while cold winter kimchi will take more time to get just right. And remember, too, that […]

Recipes

Roasted Asparagus

This simple roasted recipe is a surefire, tasty way to get your green on and fill your plate with microbe-boosting inulin fiber. *Serves 4 Ingredients 1 bunch of asparagus ½ to 1 teaspoon minced fresh garlic Salt and freshly ground black pepper to taste 2 tablespoons olive oil (or enough to coat) ½ lemon Method […]

Red lentil Indian soup with flat bread on a wooden background. Masoor dal.

Recipes

Split Pea Soup (Dal)

There’s nothing more comforting than a warm bowl of soup on a cold day – well, maybe a glass of red wine, but we’re talking food here! Split peas are a member of the legume family and are a great source of fiber that can help grow your gut garden. This versatile dish can be […]

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