My Top 10 Go-To Inexpensive Meal Staples + Recipe Ideas

Discover my go-to inexpensive meal staples that I eat every day! Join me, as I share my top 10 versatile foods that are easy to find at any regular grocery store, are very filling, and good for gut health. Also, check out my favorite recipes shared in the description below. Don’t forget to subscribe for more gut health tips and delicious meal ideas!

0:00 – Intro
0:21 – Why I love these foods
1:30 – Beef
2:40 – Whole eggs
3:32 – Greek yogurt
4:35 – Broccoli
4:56 – Brussel sprouts
5:25 – Sweet potatoes
6:00 – Bananas
6:43 – Pineapple
7:15 – Sourdough bread
8:30 – Almonds
9:20 – Raw Honey
10:06 – Recap of foods and my biggest pet peeve
11:05 – Sign off

RECIPE #1 – AVOCADO TOAST
2 large slices sourdough bread
1 medium-sized avocado
2 eggs
1 Roma tomato
micro greens
EBTB seasoning
butter or coconut oil

Slice Roma tomato into thin rounds and set aside
Toast sourdough bread until slightly crispy
While bread is toasting, fry eggs to over-easy on medium heat with butter or coconut oil
Scoop 1/2 avocado and spread evenly to cover entire pice of toast
Place tomato rounds on toast
Place over easy eggs on toast, then sprinkle on EBTB seasoning
Top with micro greens, then enjoy!

RECIPE #2 – FROZEN YOGURT
3/4 cup greek yogurt
1 cup frozen fruit
1 tbsp maple syrup or honey
1 tsp vanilla extract

Blend ingredients together
Pour into container (yogurt will freeze faster with a wider container)
Freeze for 1-2 hours (stirring every 30 minutes)

RECIPE #3 – ALMOND FLOUR MUFFINS
Makes 4 muffins:
1 cup Almond flour
1⁄2 cup Collagen Protein
1⁄2 tsp Baking soda
1 tbsp cinnamon
1⁄2 tsp salt
1⁄2 cup Blueberries
2 tbsp Coconut oil
2 tbsp raw honey
1 large eggFlaky salt (optional – to sprinkle on top)

Mix dry ingredients
Mix in wet ingredients
Fold in blueberries
Bake at 350 for 20-22 minutes or until golden brown

RECIPE #4 – CARAMELIZED SWEET POTATO HALVES
3 medium sized sweet potatoes
2 tbsp extra-virgin olive oil

Wash sweet potatoes and slice in half (the long way)
Coat open face of sweet potatoes with olive oil
Place sweet potato halves face down on baking sheet lined with parchment paper
Bake at 400 degrees for 60-90 minutes, or until potatoes are soft, golden-brown, and caramelized

WHO I AM:
-Creator of SIBO Shortcut
-Former SIBO (small intestinal bacterial overgrowth) sufferer
-Functional Medicine Practitioner
-Doctor of Pharmacy
-Fitness enthusiast

Disclaimer: The information provided in this video is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard in this video. Reliance on any information provided in this video is solely at your own risk.

what’s up and welcome to the video I’m
Dr Daniel richardi gut health expert
licensed pharmacist Fitness Enthusiast
and creator of sibo shortcut today I’m
going to share my top 10 both
inexpensive and versatile foods that I
eat pretty much every day and then I’m
going to provide four of my favorite
recipes to as well down in the
description of this video These 10 foods
why do I love them there’s a lot of
reasons they’re inexpensive you can find
them in every regular grocery store you
don’t have to go off to the specialty
grocery store they’re easy to find once
you’re actually in the grocery store you
basically just make a lap around the
outside of the grocery store and they’re
all there they’re very filling meaning
based on the amount of calories you’re
eating you feel satisfied they’re all
single ingredient foods which means
they’re less likely to cause you
inflammation and symptoms they’re easy
to prep if you’re a meal prep person I
did this for a long time these are
really easy foods to work with you can
do a lot of different recipes with them
very easily and then lastly I just like
how they taste which is probably the
most important one because any diet that
you’re doing if you hate the food you’re
not going to want to continue with with
it they’ve helped me maintain the body
that I want to have and the gut health
that I want to have and at the same time
I’m not spending a ton of money at the
store on expensive Foods a couple of
these in here may surprise you and also
stick around to the end of the video cuz
I’m going to give my one big tip on
choosing whatever foods for whatever
diet you want to eat real quick though
before we start if you do get value from
this video please make sure that you hit
that like button and subscribe to my
channel and don’t forget to share in the
comments below what are your favorite 10
foods and now let’s go see what those 10
foods are all right welcome to the
kitchen now and first food up that we
have on our list is beef or I guess in
this case to be more specific talking
about ground beef I do enjoy stuff like
a steak once in a while but for the most
part honestly during the week this is
what I’m eating for one of my main
protein sources just cuz it’s easy to
cook and compared to a steak it’s a lot
cheaper beef’s really high in iron zinc
and vitamin B12 this one that I have
here it’s a 8812 meaning 88% ground beef
12% fat I usually like to try to find
one around 9010 just for my personal
preference on taste some of my favorite
recipes using this right now are a Smash
Burger on sourdough breakfast tacos and
then this other recipe I call it Monster
Mash is beef sweet potato some kind of
vegetable and then egg red meat can get
a bad wrap sometimes because yes it is
higher in saturated fat and yes it is
higher in cholesterol however do I care
no real beef without added ingredients
it’s not going to make you sick and it’s
not going to give you chronic diseases
this is has been disproven it’s when you
take this real healthy beef and you
start frying it in things like seed oils
adding nitroamines adding preservatives
and other chemicals that it begins to be
unhealthy second up on our list we have
regular whole eggs and yes including the
yolks in addition to being high in
choline and vitamin D eggs are just
super versatile as well and relatively
inexpensive like beef they kind of have
the stigma of a high cholesterol food
and there’s been a lot of sources saying
that they’re not safe for you to eat and
if you eat an eggs something terrible is
going to happen not the case feel free
to go ahead and eat these on average I
eat six eggs every day quick story on
eggs growing up our family we only made
scrambled eggs that was it no other type
I continued doing this when I was an
adult so I never ate any other types of
eggs with any regularity until I was at
least in my 30s I’m 35 now by the way
but now over easy my favorite by far
nice runny yolk can’t beat it and one of
my favorite ways to enjoy them down in
the description below there’s a recipe
for avocado toast and this uses is an OV
easy egg I think you’re really going to
like it all right third food up on the
list Greek yogurt yes it is dairy but I
digest it really well and it’s high in
protein so omitting it would actually be
doing myself a disservice because I’m
missing out on all these good nutrients
and extra protein it’s also a good
source of vitamin D and calcium you can
have it just in a bowl with fruit which
is really good I also love making Greek
yogurt you look down in the description
below you’re going to see a recipe that
I really like you can also stir in some
collagen or other protein with Greek
yogurt if you’re really trying to have a
very high protein meal to hit your
Macros you can do that with this and
it’s really enjoyable the last positive
with it that I’ll mention is that you’re
getting some probiotic species with
Greek yogurt the only thing I do want to
mention if you’re picking one out at the
grocery store I like to pick a plain one
that’s not flavored I find that these
tend to be a little bit easier to get
one that isn’t full of added sugar that
isn’t full of thickeners and also
doesn’t contain natural flavors so if
you’re looking at the label get one
where it just has cultured milk and
nothing else added and then if you want
to add other stuff to it like fruit or
honey go ahead and do that all right
moving on from the protein sources
number four broccoli broccoli is very
high in sulfurane which is an
antioxidant helps with detox it’s also
high in folate and vitamin K as well I
like just chopping the broccoli up into
small pieces and baking it until it’s a
little bit crispy with some salt added
on top it’s also a really good source of
insoluble fiber which can help move
bowels along if you have constipation
food number five this is not going to
impress you these are Brussel sprouts
that I precooked I don’t have any raw
ones to show you in a nice bag similar
to the broccoli good source of
sulfuranes similar nutrient profile what
I typically like doing is cutting these
up into quarters so they’re really small
so then when you bake them they get
crispy and cook all the way through a
lot easier so you get the nice laky
parts that crisp and brown up and if you
do have an air fryer these come out
great in the air fryer I don’t actually
have one of those but probably should
buy one food number six sweet potatoes
these are really high in vitamin A
vitamin C fiber as well this is a really
good staple delicious food where if you
actually cook it well in the oven and
bring out all those caramelized sugars
it taste so much better to make these I
typically like slicing them in half
coating the open face with olive oil
putting them face down on a pan and then
cooking at 400° until the edges are
crispy is and then the bottom face of
the potatoes are golden brown if you do
a good job cooking them you can just eat
these straight As potato wedges potato
halves and they’re so good food number
seven bananas bananas are great in so
many ways first off they’re really cheap
they ripen very quickly at room
temperature as well if you want to slow
the ripening down you can actually put
them in the refrigerator and they ripen
really really slowly you’ll notice that
the peel on the banana May begin to turn
brown this is okay though the banan is
still perfectly fine to eat and then if
you end up not eating all your bananas
in time and you’re going to throw them
out don’t throw them out instead freeze
them and then you can use them for
recipes later on peel them slice them up
throw them in a plastic bag put them in
the freezer and they keep for a really
long time bananas are known for being
high in potassium but they’re also high
in vitamin B6 which is an important
vitamin and co-actor for a lot of body
processes including producing serotonin
for mood and melatonin for sleep food
number eight is pineapple and this may
be seasonal depending on where you live
you may not be able to get it pineapple
is a great source of bromin which is a
digestive enzyme but is also an
antioxidant that helps with inflammation
it’s also a really good source of
insoluble fiber and I found that at
times where I feeling a little more
constipated pineapple kind of helps
speed everything up to get me going
again with that said tropical fruit it
just reminds you of the beach and like
bananas if you don’t eat all the
pineapple before it begins to go bad you
can easily just chop it up like this
freeze it and use it in other recipes in
the future all right food number nine
sourdough bread and before I say
anything else I know what you’re
probably thinking but Dan you’re all
about eating one ingredient Whole Foods
bread is not that bread also has gluten
what’s the deal with the bread yes and
yes to both of those however with bread
bread there’s a huge discrepancy in
quality and ingredients if you look at
something like a bread in the bread
aisle that has 20 different ingredients
and a bread like this sourdough which it
just has four ingredients flour water
salt and sugar and nothing else
sourdough is also a little bit less
gluten than other types of bread I think
when talking about gluten and also Dairy
if you’re having digestive issues I’ve
said this a lot of times in other videos
these are two of the most common foods
that cause people the most issues
however if you don’t have an issue with
these Foods when you’re eating them and
you’re not getting symptoms it’s not bad
to eat something that has gluten or
dairy in it in fact if you’re omitting
them you may actually be doing yourself
a disservice because you’re not getting
that wider variety of nutrients from
other food sources I actually noticed
when I started eating bread more
regularly my bowel movements actually
improved a little bit they were never
bad but I would say they were it was
slightly on the spectrum of constipation
I mentioned the avocado toast recipe
before this is the bread I use check out
the description below for the recipe all
right food number 10 is almonds I guess
to be more specific in this case this is
a bag of almond flour why am I holding a
bag of almond flour instead of regular
raw almonds the reason is I like dessert
okay and if I use this almond flour I
can both get a great dose of magnesium
vitamin E soluble fiber while I’m making
these amazing delicious desserts and I
want to have dessert every day so this
has been a secret weapon so to speak in
terms of one of my favorite foods
because I’m basically killing two birds
with one stone getting nutrients and
enjoying my desserts desserts that are
gluten-free in way way lower sugar than
typical desserts you look down in the
description I have my almond flour
muffin recipe listed below this is
arguably my favorite dessert that I’ve
ever made and I hope you try it all
right so we talked about 10 foods I’m
actually going to throw in an 11th one
right now raw honey food number 11 this
is the sweetener that I use in pretty
much all of my desserts I like using
honey more than regular table sugar for
a number of different reasons one of
them being since my channel is about gut
health regular table sugar has been
linked to causing negative changes in
the gut microbiome and potentially
helping these bad bacteria to overgrow
Honey on the other hand actually has
some antimicrobial properties against
some of these bacteria that we don’t
want getting overgrown this 2019
publication by the international Journal
of microbiology actually demonstrates
the antimicrobial Effect of honey as it
showed it may be able to inhibit the
growth of certain bacteria such as staf
cacus orius pseudomonas original
and eoli which is one of the most common
bacteria that causes sibo small
intestinal bacterial overgrowth all
right to quickly run back those top 10
we have beef eggs whole eggs Greek
yogurt broccoli Russel Sprouts sweet
potatoes bananas pineapple sourdough
bread almonds and then lastly number 11
we threw in there was raw honey as a
quick disclaimer this is not necessarily
the best diet for everyone it is not
gluten-free it is not dairy free and it
is not LOD M however my biggest pet
peeve with Foods is that eating single
ingredient foods for the majority of
people is going to be by far your best
option per calorie they’re more filling
you get more nutrients and they’re less
likely to activate your immune system
and cause you symptoms and chronic
inflammation did out of hand pick the 10
foods that are the most filled with
every different sort of nutrient
possible probably not if a nutritionist
watch this they could probably suggest
better ones but these are what works for
me and these are what I love eating my
recommendation eat what makes you
intuitively feel the best if somebody
tells you that they crack the code and
have the best diet that everybody should
eat I would say no you don’t that is all
for today if you got value from this
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thanks so much for watching and I’ll see
you in the next video