Eat healthy without feeling restricted: Recipes and more

Many of us decided to focus on improving our diet this year. With 2025 well underway, some of us may feel we’ve run out of ideas and are slipping away from our goals.

So, in this article, we’ll reignite your passion for healthy, gut-loving food while providing some tips and tricks to get you back on track. 

First, a quick word of encouragement from Prof. Tim Spector, ZOE’s scientific co-founder and professor of epidemiology at King’s College London:

“Following a healthy eating pattern will reduce your risk of chronic disease, extend your healthspan, and boost your mental health. But swapping old habits for new can be incredibly difficult.”

“It’s normal to take two steps forward and then one step back. So, don’t beat yourself up. Making meaningful change is hard. But you can do it, and your gut microbiome will thank you.” 

“My food journey only began in midlife, and now I feel better than ever. I hope the recipes and tips below give you a second wind and a renewed excitement for positive change.”

Transform your health, one recipe at a time

ZOE provides personalised recipes and shows you how they power your body.

Join ZOE

Healthy versions of old favorites

We all have favorite meals that we fall back on after a busy day. Some of these might not be as nutritious as we’d like. 

So, here are some healthy versions of classic meals that will support your health and nourish your gut microbiome.

• Vegan shepherd’s pie: Made with fiber-rich lentils, this dish contains nine plants. It’s hearty, satisfying, and gut-friendly.

• Minestrone soup with butter beans: With a rich, herby tomato base, fiber-packed butter beans, and more than 10 plants, this soup will keep you warm, full, and happy.

• Seeded soda bread: Bread has a bad rap, but not all breads are equal. This recipe, from Tim Spector’s The Food for Life Cookbook, is made with wholemeal rye flour, kefir, and packed with nuts and seeds.

• Prebiotic potato salad: Everyone loves potatoes, and this is perhaps the healthiest way to enjoy them. With prebiotic-packed ingredients like peas, artichoke hearts, and spring onions, this salad is as delicious as it is nutritious.

• Always there risotto: Another recipe from The Food for Life Cookbook, this dish uses pearl barley rather than rice for extra fiber to keep your gut bacteria happy.

• Creamy beans with roasted squash and crispy sage: These delicious creamy beans with roasted squash and crispy sage pack in around half of your daily fiber requirement per serving.

For more tips on how to ZOE-ify your family favorites, this article will help you enhance favorites, including pizza, burgers, and roast dinners.

How can that be healthy?

At ZOE, no food is off the table — food is there to be enjoyed and savored. Restricting yourself is a guaranteed way to lose motivation in the long run.

The following recipes satisfy your sweet tooth while keeping you on track to better health:

• Tofu chocolate mousse: Packed with anti-inflammatory polyphenols, this dessert is a treat for your gut and your taste buds.

• Chocolate olive oil mousse: Another recipe from The Food for Life Cookbook, this polyphenol-packed, airy mousse is a delight.

• Cherry kefir ice cream: Bursting with the natural sweetness of cherries and the probiotic goodness of kefir, this recipe is a powerhouse for your taste buds and your health.

• Dark chocolate and pecan cookies: This recipe combines the indulgence of rich dark chocolate with the satisfying crunch of pecans and the nutritional benefits of almonds.

Check out ZOE Members' favorite muffin recipes for more delicious and nutritious ideas.

Upgrade your snacks the ZOE way

In 2024, ZOE’s scientists published a paper exploring how snacks influence health. We found that almost everyone snacks but, counter to what you might have heard, snacking isn’t bad for you.

However, what you snack on certainly is important. 

Our study also found that almost one-quarter of our daily energy intake comes from snacks, so opting for high-quality snacks can make a real difference to your health.

Here are some super simple snack ideas to get you started:

• Nuts and seeds: These are a great source of protein, healthy fats, and fiber to keep you fuller for longer.

• Fruit: We don't need to explain why these make the list. Eat them on their own or pair them with any snack you're having.

• Chopped vegetables dipped in humus: Filled with fiber, polyphenols, vitamins, and minerals, vegetables can serve as vessels for any healthy dip.

• Natural yogurt: As a fermented food, natural or Greek yogurt is a healthy snack. Make sure to choose a product that is natural and unflavored and add berries, nuts and seeds to elevate it into a more substantial snack.

And here are some snack recipes to explore: 

• Almond cookies: Made with pecans, almonds, flax, and polyphenol-rich olive oil, these cookies are a firm favorite with ZOE Members.

• Spicy eggplant parmesan sandwich: This delicious and nutritious recipe could work as a light lunch or a generous snack. 

• Hazelnut and chocolate bliss balls: Sweet and sticky with a bit of crunch, these energy-packed balls are delicious. They’re also rich in antioxidants and quick to make.

• Seeded crackers: One of your most requested recipes, they contain a range of seeds. 

We hope some of these recipes will inspire you and motivate you to continue your journey to better health through wholesome food.