Published 10th June 2026
Dr. Federica Amati’s weekly meal prep
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Healthy eating doesn't have to mean spending hours in the kitchen.
Below, ZOE's Head Nutritionist, Dr Federica Amati, shares three simple recipes packed with fiber, healthy fats, and more than 18 different plants to help support your gut microbiome.
All whipped up in less than an hour, so you'll have delicious breakfasts, lunches, and snacks ready to nourish your gut all week long.
Breakfast: Black Forest oat chia pots
Ingredients
rolled oats
chia seeds
cacao powder
kefir
1/2 tsp vanilla extract
frozen or fresh dark cherries
hazelnuts
cacao nibs or dark chocolate
Instructions
In a jar or bowl, stir together the oats, chia seeds, and cacao powder.
Pour in the kefir, water, and vanilla. Mix well until no dry lumps remain. Let soak.
Top with cherries, chopped hazelnuts, and either cacao nibs or dark chocolate.
Lunch: Spring traybake salad
Ingredients
1 large sweet potato
1 bunch of asparagus
1 red onion
3 bell peppers
1 tin (400 g) butter beans
4 tbsp extra virgin olive oil
1 tsp white miso paste
paprika
rocket
fresh coriander
Daily30
Dressing
2 tbsp tahini
2 tbsp Greek yogurt
juice of 1/2 lemon
2-3 tbsp cold water
Instructions
Preheat oven to 200°C.
Place sweet potato, onion, and peppers on a large baking tray. Toss thoroughly in olive oil, paprika, and salt.
Roast for 15 minutes.
Add the butter beans and asparagus to the tray. Toss gently and roast for a further 8–10 minutes.
Whisk dressing ingredients until smooth.
Serve the warm veg and beans over a bed of rocket. Garnish with coriander, Daily30, and a heavy drizzle of the tahini-yogurt dressing.
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Snack: Chocolate pistachio date balls
Ingredients
6–8 medjool dates (pitted)
170 g (6 oz) roasted salted pistachios
1 tsp honey (optional)
1/2 tsp vanilla extract
130 g (3/4 cup) dark chocolate chips
1 tsp extra virgin olive oil
1 tbsp crushed pistachios (for topping)
flaky sea salt
Instructions
Soak pitted dates in warm water for 5 minutes, then drain.
Place dates, pistachios, honey if using, and vanilla in a food processor. Process for 1-2 minutes until the mixture holds together when pressed.
Roll into 12 even balls and place on a parchment-lined tray.
Melt the dark chocolate and olive oil in the microwave in 30-second increments, stirring until smooth.
Using two forks, dip each ball into the chocolate to coat fully.
Return to the tray, sprinkle with crushed pistachios and sea salt.
Refrigerate for at least 1 hour or freeze for 30 minutes to set.
The crunch your gut’s* been craving.
Support gut health* and energy* and enhance the flavor and crunch of your meals.
