Recipe description
July 27, 2026
Sports Recovery Turkey Lentil Rice Dinner Plate
A gut-friendly recovery dinner with turkey, lentils, and rice.
Post Workout
Whole Grains
High Protein
80%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Fiber from lentils, onions, and herbs supports gut health.
- Colorful plant ingredients and olive oil provide polyphenols and variety.
- Balanced with lean turkey, fiber-rich lentils, and wholesome grains for recovery.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Turkey, breast
200
gram
Lentils
1
cup
Rice
1
cup
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Fresh herbs
2
tablespoon
Instructions
1
Rinse lentils and rice separately under cold water. Soak lentils for 15 minutes if using dried lentils.
2
In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, sauté until translucent.
3
Add diced turkey breast to the pot and cook until browned, stirring occasionally.
4
Stir in lentils and rice, then add 2 cups of water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes until rice and lentils are tender.
5
Season with salt and black pepper to taste. Stir in fresh chopped herbs before serving.
6
Serve warm as a complete recovery meal for two.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
28 g
Protein
58 g
Carbohydrates
11 g
Fiber
6 g
Sugar
14 g
Fat
3 g
Saturated fat
2.5 g
Salt
FAQ
Is this meal good for post-workout recovery?
Yes, it provides lean protein from turkey and complex carbohydrates from lentils and rice, plus fiber.
How many servings does it make and how should I adjust the amounts for more people?
It makes 2 servings; scale the ingredients proportionally and monitor the cooking time.
Is this dish gluten-free?
Yes, it's gluten-free as long as you use water or gluten-free broth and avoid cross-contamination.
Can I substitute turkey with chicken or a plant-based protein?
Yes; use chicken breast or firm tofu, and adjust cooking times accordingly.
Can I use dried lentils instead of canned?
Yes; soak dried lentils for 15 minutes and adjust the cooking time. If using canned lentils, shorten the cooking time.
How should I store leftovers?
Refrigerate in an airtight container within 2 hours of cooking; it will keep for about 3–4 days. Reheat gently.
What about reducing salt?
Use less added salt; you can use low-sodium broth and add salt to taste at the end.
Can I add extra vegetables or spices?
Yes; try spinach, carrots, peppers, or spices like cumin; add toward the end.
Can I make this ahead of time?
It's best fresh, but you can prep the components in advance and assemble when serving.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.