Recipes from the free e-book Truth Bar's 7-Day Prebiotic + Probiotic Meal Plan: Power Up and Slim Down With This Healthy Gut Makeover


What's a prebiotic and probiotic meal plan? This is a powerful approach to eating that includes foods that lay the groundwork for a healthy gut. This includes probiotic foods -- those that enhance the gut flora -- and prebiotic foods, those that 'feed' the probiotics and keep them working in your body longer.

We put together a sample menu for a day of gut healthy eating. These recipes together have probiotic and prebiotic ingredients that work to nourish your gut. These recipes are taken from Truth Bar's free e-book, 7-Day Prebiotic + Probiotic Meal Plan, that includes a full week of meals, over 40 recipes in all. This one-day plan will give you a sample of what its like to eat with gut health in mind. We specifically chose these recipes to offer quick and easy options for breakfast and lunch, with a slightly more substantial meal at dinner.

Ready to start your gut health makeover?



When you're thinking about gut health and your overall health in general, the first thing to think about in the morning is rehydrating. So before you even think about food it is probably a good idea to have a tall glass of water -- ideally with lemon. If you can avoid or minimize coffee, that's all the better for your gut.

For this sample day, we chose 

For this sample day, we chose a combination of overnight oats and a super simple smoothie recipe because they include both probiotics and prebiotics and take only minutes to prepare.


Overnight Oats and Berries

These oats are simple, easy and oh so good. Make sure you use raw honey as it contains living forms of immune-boosting probiotic bacteria.



1/2 cup quick rolled oats

1 cup plain kefir

Raw honey to sweeten

1 cup of fresh berries


Soak the oats in the kefir overnight. In the morning, add the sweetening and fruit as desired. A little chia seed sprinkled on top adds fiber and Omega 3s.


Julius Kefir Smoothie

This is a great quick breakfast option that uses kefir for its probiotic boost. If you want added prebiotic benefit, make sure your bananas are slightly under-ripe when you freeze them.

Julius Kefir Smoothie


1 cup fresh squeezed orange juice

1 cup kefir, vanilla flavor

1 frozen banana


Blend together on high for 6o seconds. For a thicker consistency use slightly less liquid and more frozen banana.



In keeping with the theme of quick and easy, lunch today is a big salad. The key to making this extra gut healthy is the added probiotics from yogurt in the dressing and the prebiotic fiber from asparagus. Of course, the salad itself is filled with fiber-rich foods in general, another key to eating for gut health.


The Really Big Salad

Honestly, this salad can be whatever you want it to be. Let your imagination run wild and experiment with different toppings. The dressing option adds a probiotic boost to the meal as well.

The Really Big Salad


1⁄2 head of romaine or red leaf lettuce, shredded

1 medium beet, thinly sliced or grated

1⁄2 avocado, diced

10 cherry tomatoes, halved

3 stalks raw asparagus, diced

2 tablespoons cranberries, dried

2 tablespoons raw pecan halves

Sea salt

Black pepper


Place shredded lettuce, beets, asparagus, avocado and tomatoes in a large salad bowl. Sprinkle with cranberries and pecans. Drizzle with dressing (below) and add salt and pepper to taste.

Greek Green Goddess Dressing                                     

3/4 cup Greek yogurt

3 tablespoons lemon juice, freshly squeezed

1/2 cup olive oil

½ cup scallions, diced

½ cup parsley, chopped

1 teaspoon onion powder

1 teaspoon sea salt



We chose a dinner that is made to be free of any ingredients that might be inflammatory in the body. This lasagna is gluten free and vegan. It makes 3-4 servings, so if you are cooking for yourself this will be a great leftover for lunch the next day.


Wild Mushroom Lasagna

This is so sinfully decadent that you may find yourself returning to this very simple recipe time and time again. (makes 3-4 servings)

Wild Mushroom Lasagna


1 10-ounce box of gluten-free brown rice lasagna noodles

1 tablespoon ghee

1 large shallot, minced (about 2 tablespoons)

2 garlic cloves, minced

½ pound shiitake mushrooms, sliced

1 cup unsweetened coconut milk

½ teaspoon sea salt

Ground pepper to taste

1cup vegan, gluten-free mozzarella cheese or cultured/ raw cheese


Prepare lasagna noodles according to package directions.

In a medium-sized sauté pan, melt ghee. Add shallots and garlic and sauté until golden. Add mushrooms and sauté until they sweat. Add coconut milk, salt, and pepper and let simmer until coconut milk is reduced to about half. Remove from heat.

In a 9x12-inch casserole pan, layer 1⁄3 of the rice noodles, 1⁄3 of the mushroom mixture, and 1⁄3 of the cheese, and repeat two more times until there are three layers. Bake at 350 degrees for 20 minutes and serve while hot.



Coconut Chia Pudding

Thick and creamy, you will feel so indulgent eating it. If you blend the Truth Bar pieces in, it adds all the sweetness you will want with 5 grams of sugar or less.

Coconut Chia Pudding


1 cup coconut milk

¼ cup chia seeds

1 Truth Bar (diced, any flavor)

You may also add vanilla, shredded coconut, or cinnamon (optional)


Place the coconut milk and flavorings, and the Truth Bar in a blender and blend until smooth. Pour the mixture into a glass bowl and stir or whisk in the chia seeds.   If you prefer to make the Truth Bar separate, cut into small pieces and add to the top. Cover and place in refrigerator for at least 30 minutes until set.



(These recipes were created by Truth Bar Founder and Chief Formulator, Diana Stobo)

Also in Truth + Health

Are These 6 Sugar Substitutes Actually Healthy?
Are These 6 Sugar Substitutes Actually Healthy?

We all like to indulge in sweets, but worry about too much added sugar.  Get the straight scoop here on the 6 major sugar substitutes and whether they are healthy.

Continue Reading

Healthy Chocolate: Yes, you can eat more chocolate, and why you should start now
Healthy Chocolate: Yes, you can eat more chocolate, and why you should start now

Eat more chocolate?  Yes, thank you!  Read about healthy chocolate's top health benefits, and get some great tips for adding more chocolate into your day.

Continue Reading

Frequently Asked Questions

Questions about PREBIOTICS and PROBIOTICS:

What is a Prebiotic?

Prebiotics come from plants, usually root plants that contain a lot of fiber and feed the good bacteria in your gut.

Why is it important to have both prebiotics and probiotics?

Probiotics alone cannot grow without a healthy gut to support them. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced microbiome.

Can your body make its own Conjugated Lineolic Acid?

You certainly have the gut flora to make your very own CLA. It’s one of the many things your lactobacilli and bifidobacteria do for you.

It’s important to have healthy gut flora to be able to make CLA. People with gut dysbiosis have a significantly harder job of it – possibly one reason why obesity and gut dysfunction tend to go hand-in-hand. So if you’ve been eating well for a while and your gut is humming along nicely, you can probably count on a substantial CLA intake from gut flora. If you’re eating is not so “healthy” or you simply aren’t producing enough good bacteria, Truth Bar can help by giving probiotic support to build up your colonies of lactobacilli and bifidobacteria.

How much inulin is in each bar?

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g
Mint Chocolate Chip: 3.3g
Chocolate Almond Crunch: 2.5g

How much MCT Oil is in each bar?

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 4.5g MCT/bar
Mint Chocolate Chip: 0.5g MCT/bar
Chocolate Almond Crunch: 0.5g MCT/bar

These are approximate amounts based on estimate of 60% MCT present in coconut oil, and 65% oil in coconut.

What is the percentage of “prebiotic - probiotic"?

Using approximate inulin amounts:

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g prebiotic to 500 Million CFU probiotics
Mint Chocolate Chip: 3.3g prebiotic to 1 Billion CFU probiotics
Chocolate Almond Crunch: 2.5g prebiotic to 500 Million CFU probiotics

What is the strain of probiotic in the lactoSpore?

Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has exceptional and lengthy studies of gut healing effects ranging across gastro intestinal issues, bloating, diahhrea and irritable bowel syndrome.


Questions about SWEETENERS:

What is erythritol derived from?

Erythritol is derived from NON-GMO corn as a fermented sugar alcohol with GRAS status from the FDA.

What is the ratio of sweeteners? (Tapioca / Erythritol / Stevia)

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 6.5g / 3.2g / 0.02g
Mint Chocolate Chip: 11.0g / 3.3g / 0.02g
Chocolate Almond Crunch: 11.0g / 2.5g / 0.02g



Are Truth Bars Vegan?

We have created both Vegan and Non-Vegan bars. Two of our flavors are Vegan and two are Non-Vegan. Our Chocolate Dipped Coconut and Chocolate Dipped Raspberry bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.

Our Chocolate Almond Crunch and Mint Chocolate Chip bars feature a Non-Vegan blend of brown rice protein and whey isolate that supplies essential Amino Acids for a "complete" or "whole" source of protein. Our balanced mix of fiber and protein results in two meal replacement bars that provide all the BCAAs needed for proper muscle development.

Are Truth Bars 100% gluten free?

Yes, all Truth Bars are 100% gluten free!

Is there soy in Truth Bars?

Soy based lecithin is commonly used as an emulsifier in dark chocolates. However, they are are serious consumer concerns over soy that we have taken very seriously. In order to protect and promote overall health the specially formulated dark chocolate coating on all Truth Bars is completely free of both soy and sugar.

Are the bars Peanut Free?

Yes, all Truth Bars are 100% peanut free. We use only high quality almond and sunflower butter.


Other Questions:

Where can I find a full list of ingredients?

You can find a the full list of ingredients on each bar’s product page. The ingredients can be found by clicking the second tab. Here's a link to each of our product pages: Chocolate Dipped RaspberryChocolate Dipped CoconutMint Chocolate Chip and Chocolate Almond Crunch.

Where can I find nutrition information?

Each bar’s nutrition facts can also be found on the product pages above. Just click the third tab.

Another place to find info would be our ingredient's page, which outlines each of our key ingredients and their benefits.

What is the shelf life of the bars?

Truth Bars have a shelf life of 18 months. We make our bars in small batches, which ensures that our retailer's shelves are stocked with fresh bars.

Please let us know if you have a question that is not listed above.
Simply write to us at We are happy to answer any questions!