Byte-Sized Recipes: Programming Your Plate for Health
Sneak peek into my familyβs favorite meals, where we focus on the ingredients that make these dishes work for our unique dietary needs. No need to search through a million recipes to fit our quirks. Just Meal-Mod them to make them your own.
Coming soon: Detailed recipes tailored for better health, wellness, and nutrition!
Thai Basil Salad
GF, DF, SF, V
Ingredients: Basil, Cabbage, Carrots, Red Onions, Peanuts, Lime, Chili flakes – dressings depend on your dietary restrictions. Experiment with it!
Nut-Free Mode: Disable the Peanuts! π
Gastritis Mode: Tone down the spice and lime π
Fresh & Crunchy: A flavor-packed salad, optimized for a vitamin and fiber boost with a zing!
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Ginger Tofu
GF, DF
Ingredients: Firm Tofu, Ginger, Scallions, Chicken Broth, GF Oyster Sauce, GF Soy Sauce
V-Option: Use vegetable broth or miso broth and mushroom-based “oyster sauce”
Shellfish-Free Mode: Swap oyster sauce with mushroom-based “oyster” sauce
Zesty Ginger Boost: A nutritional powerhouse for anti-inflammatory support, gut health, and an energizing, clean boost!
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Salmon & Broccoli
GF, DF, NF
Ingredients: Salmon (sous vide), Broccoli (baked with salt, pepper, garlic powder, avocado oil), Scallions, Fried Garlic, Secret Brown Sauce (GF Soy Sauce & “Oyster Sauce”)
V-Option: Swap salmon with tempeh or a plant-based protein for a vegan-friendly twist.
Low-Carb Option: Replace rice with cauliflower rice or zucchini noodles for a lighter, low-carb alternative
Nutrient Boost: Rich in omega-3 fatty acids for heart health, antioxidants for immune support, and anti-inflammatory properties for a nourishing and energizing meal!
ππ₯¦π
Pumpkin Pork
GF, DF, NF
Ingredients: Pumpkin, Ground Pork, Scallions – Season with GF Oyster Sauce, Soy Sauce, Salt, Pepper, Sugar or Stevia
Shellfish-Free Mode: Delete oyster sauce, insert mushroom-based “oyster” sauce
Colon-Friendly Mode: Ditch the pork, go lean with turkey or chicken
Pumpkin Power: Packed with fiber and vitamins to keep your digestion on track!
π§‘ππͺ
Avocado Bacon Benedict
GF, SF, NF
Ingredients: GF Bread, Turkey Bacon, Arugula, Avocado, Greek Yogurt, Yellow Mustard, Egg Whites, Lemon Juice, Salt
Dairy-Free Mode: Replace yogurt with unsweetened coconut milk or oat milk + a dab of starch
Egg-Free Mode: Replace egg whites with chickpea flour + a splash of water
Lean & Green: A creamy, tangy, and guilt-free benedict packed with protein, healthy fats, and greens
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Pork BΓ‘nh Hα»i
GF, DF, NF
Ingredients: Pork pieces (grilled or sautΓ©ed), BΓ‘nh Hα»i noodles (rice vermicelli), Cucumber, Lettuce, Carrots, GF Fish Sauce, Garlic, Carrots (for dipping sauce)
V-Option: Swap pork with tofu or tempeh for a plant-based alternative.
GERD & Gastritis-Friendly Option: Swap the dipping sauce with a mild, non-spicy sesame dressing or peanut sauce depending on your allergies.
Health Power-Up: Packed with protein, fiber, and fresh vegetables, this dish is a refreshing and energizing meal that supports digestion and boosts immunity!
π π₯ π
Water Spinach Pork
GF, DF, NF
Ingredients: Chinese Water Spinach, Ground Pork – Season with GF Oyster Sauce, Soy Sauce, Salt, Pepper, Sugar or Stevia
Shellfish-Free Mode: Erase oyster sauce, plug in mushroom-based “oyster” sauce
Colon-Friendly Mode: Pork out, lean proteins in. Turkey or chicken to the rescue!
Super Fiber Power-Up: Our Infamous Family Favorite, a gut-friendly champion!
π±π₯π½οΈ
Steak Spinach Wrap
GF, SF, DF, NF
Live in KitchenBeta – Tap picture above
Ingredients: NY Strip Steak (Sous Vide), GF Spinach Wraps (Check for GF Label), Lettuce, Cherry Tomatoes, Avocado, Green Bell Pepper, Onion
GERD & Gastritis-Friendly Option: Limit/remove tomatoes and onions
Colon-Friendly Mode: Swap Steak with Chicken Breasts or Turkey
Potential Feature Upgrade β Create Avocado Crema Sauce to add a smoother, creamier texture
Super Bowl 2025 Power-Up: Add a boost of green with extra avocado for some extra Eagles green energy
ππ¦ π
Caprese Party Skewers
GF, SF, NF
Ingredients: Cherry tomatoes (green, yellow, red variety), tiny mozzarella balls, fresh basil leaves, salami (optional), olive oil, balsamic vinegar, salt, pepper, bamboo toothpicks
Dairy-Free Version: Swap mozzarella for dairy-free cheese cubes or avocado chunks for a creamy alternative.
V-Option: Use dairy-free cheese or avocado instead of mozzarella and replace salami with marinated tofu or roasted chickpeas for a plant-based protein boost.
GERD & Gastritis-Friendly Option: Replace balsamic vinegar with a drizzle of honey or omit entirely.
Potential Feature Upgrade β Try marinated mozzarella balls for an herby flavor boost!
Party Snack Delight: A vibrant, bite-sized snack that’s easy to customize and perfect for any gathering! π π§π₯
Thai Basil Tofu
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π§ Useful Tools for Meal Modding
Optimize your kitchen workflow with these handy tools that streamline meal prep, ingredient swaps, and precision tracking.
Salad Spinner
Turbocharges my leafy greens, spinning them dry and streamlining my kitchen ops
~ $15 (prices may vary)
. . .
Tear-Off Grocery List Notepad
Streamlines shopping with a grab-and-go list because Meal Modding starts with the right ingredients.
$17.99
Food Scale
Tracks my inputs with accuracy, keeping my kitchen metrics clean
~ $14 (prices may vary)
. . .
Motivational Mug
Fuels Meal Modding sessions with a perfect cup – because every great food upgrade starts with the right sip
$12.99
Meal Modding Digital Tool
Logs ingredients, swaps, and nutritional metrics keeping my meal modding process bug-free
$0.99
. . .
KitchenBoss Sous Vide Cooker Machine
Precision temp control for pro-level meal modding – locks in flavor, moisture, and consistency
~$100 (prices may vary)
Meat Thermometer
Optimizes my every dish to the recommended temp. No overcooked code here.
~ $16 (prices may vary)
. . .
Decode Your Day Journal
Tracks meals, movement, mood, and sleep – no fluff, just clean data. v1.0 is your launchpad to leveling up your wellness journey.
$6.99 (softcover version)
Hardcover Premium Print $24.99
Disclaimer: Please note that some links on this page are affiliate links, including those from Amazon*, and as an Amazon Associate, I earn from qualifying purchases.
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Disclaimer:
The recipes and meal modifications shared on this page reflect my personal experiences and preferences. While I strive to provide helpful ideas, please remember that individual dietary needs vary. What works for me may not work for everyone, so always consult with your healthcare provider or a registered dietitian before making significant changes to your diet.
These recipes are for informational purposes only and should not be considered medical advice or a substitute for professional dietary guidance.
Some links on this page may be affiliate links, meaning I may earn a small commission if you make a purchase through them, at no extra cost to you. Please check the associated privacy policies for third-party sites (like Amazon, Etsy, and others) for more details on how your data may be collected.
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