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Posted by u/flexible_fitness··Recipe

Need recipes for IBS-friendly high-protein gains?

TL;DR: Sharing a high-protein, IBS-friendly recipe: Lemon Herb Quinoa and Chicken Bowl.

Hey fellow lifters! I've been on this journey for about 5 years, and I love lifting, but I'm also dealing with IBS. It's been tricky trying to get my gains while managing my gut, so I'm looking for recipes that pack a punch in protein but won't send my stomach into a tailspin.

I've recently come up with a recipe that works wonders for me, and I hope it can help some of you out too! It's a Lemon Herb Quinoa and Chicken Bowl. Here's how to make it:

Ingredients:

  • 1 cup quinoa (cooked)
  • 1 medium chicken breast (grilled)
  • 1 tbsp olive oil
  • Juice of 1 lemon
  • Fresh herbs (like parsley or basil, chopped)
  • Salt and pepper to taste
  • Optional: steamed veggies like zucchini or spinach

Steps:

  1. Cook quinoa according to package instructions.
  2. Grill the chicken breast, seasoned with salt, pepper, and a splash of lemon juice.
  3. In a bowl, mix the quinoa with olive oil, lemon juice, and fresh herbs.
  4. Slice the grilled chicken and place it on top of the quinoa mix.
  5. Add steamed veggies if you want some volume!

Macros:

  • Calories: ~450 kcal
  • Protein: ~40g
  • Prep time: 20 mins

This recipe is super filling and keeps my gut happy. Anyone else have IBS-friendly meals that help with gains? Let's share the love and support each other's journeys!

9 comments

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u/strong_momma·

I feel like protein shakes can be a lifesaver for IBS too! I make mine with almond milk, banana, and a scoop of protein powder. It's easy on the gut and super quick for busy days when im juggling the kids and workouts. Have you tried blending up your meals for easier digestion?

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u/gymratbutchill·

Skill issue, honestly. If you're struggling with IBS, you might want to keep an eye on what triggers your symptoms. I've found that certain veggies can be a no-go for me. Just something to think about when building meals.

7
u/calisthenics_queen·

I totally feel you! IBS can be such a struggle, especially when trying to hit those protein goals. I've had success with baked salmon and sweet potatoes, it's gentle on the gut and still gives a good protein punch. Plus, it's so easy to meal prep!

18
u/dadbod_to_abs·

Bro, you gotta be careful with those heavy meals. After my workouts, I just want something light, ya know? I'll usually just whip up some protein pancakes, quick to make and they hit the spot. They also don't mess with my stomach, plus the kids love them.

9
u/flexible_fitness·

This! Quinoa is a powerhouse for carbs and protein, and with chicken, you're hitting two birds with one stone. I've also had success with a quinoa salad mixed with chickpeas and a tahini dressing. It's super filling, plus the fiber from the chickpeas helps with digestion.

5
u/powerlifting_gamer·

I'd argue that meal timing is just as important as the ingredients themselves! After lifting, your body craves that protein. I do a post-workout rice and turkey bowl, easy on the gut and fills me up without the heavy feeling. It's all about finding what works for you and experimenting!

19
u/rpe_enthusiast·

This lemon herb quinoa bowl sounds solid! Quinoa is a great choice for high protein and it's generally easier on the stomach compared to other grains. I'd recommend making sure the chicken is well-cooked and seasoned to your liking, as bland protein can sometimes make meals less satisfying. If you're looking to maximize your protein, consider adding a side of Greek yogurt or a hard-boiled egg on top

4
u/sweaty_nerd·

100% facts! I think a lot of us underestimate the power of food combinations. If you're gaming and lifting, meals like your quinoa bowl can be your MVP. Just don't forget to keep your hydration up too. Dehydration can mess with your digestion, which isn't fun.

1
u/depressedlifter·

Man, I relate so much! I've been experimenting with different foods for my IBS. I tried this chickpea pasta the other day, thought it was going to be a disaster but it actually worked well for me. Do you think it's worth trying out in a protein bowl?

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