Benable — create shareable lists of things you recommend!
E.g., products you love, local businesses, travel recs - you can add anything to a Benable list!
7-Day Gut-Glow Protocol
35
items The internal routine is where the real transformation happens. When my gut biome is properly balanced, my face is bright, bouncy, and entirely free of those stubborn, painful under-the-skin blemishes. Here is my signature 3-Day Gut-Glow Meal Plan. It...
Sections
7
🥣 Day 1: The Barrier Reset (Calm & Soothe)
🥬 Day 2: The Deep Detox (De-Bloat & Clear)
🌸 Day 3: The Ultimate Radiance (The Red-Carpet Glow)
🪞 Day 4: Cellular Anti-Aging & Repair (The Skin Bounce)
🍵 Day 5: Stress-Control & Cortisol Drop (The Anti-Flare Reset)
🍉 Day 6: The Ultimate De-Bloat (Fluid Balance & Sculpt)
🥣 Day 1: The Barrier Reset (Calm & Soothe)
Focus: Cooling internal systemic inflammation and flooding the digestive system with easy-to-digest nutrients.
Upon Waking: A warm cup of Ottogi Honey Ginger Tea or warm water mixed with 1 packet of Lacto-Fit Gold.
[OTTOGI] Honey Ginger Tea 35oz (1kg)
Breakfast: Kimchi Scrambled Eggs with Multigrain Rice. How I make it: Whisk 2 eggs. Sauté a 1/4 cup of chopped, ripe Napa cabbage kimchi in a tiny drop of sesame oil, then gently scramble the eggs directly into it. Serve over 1/3 cup of warm purple/m...
Kimchi Fried Rice (Kimchi Bokkeum Bbap) | 김치볶음밥
Lunch: Silken Tofu & Cucumber Sesame Bowl. How I make it: Take half a block of chilled silken tofu (no cooking needed!). Drizzle with a light dressing of low-sodium soy sauce, half a teaspoon of sesame oil, and toasted sesame seeds. Pair with a s...
Cucumber and soft tofu salad ib: @groovyfoodiess - Instagram
Mid-Afternoon Snack: A cold glass of Teazen Kombucha (Lemon or Berry flavor) paired with a small handful of plain roasted almonds.
TEAZEN Kombucha 5 Flavors 150 Sticks Pack
Dinner: Doenjang (Korean Soybean Paste) Soup with Soft Veggies.How I make it: Simmer a tablespoon of traditional fermented Doenjang paste in water with sliced zucchini, enoki mushrooms, and fresh napa cabbage.Skin Benefit: Fermented soybean paste is rich in essential amino acids that mimic high-end luxury skin serums, allowing your dry skin to retain moisture naturally while you rest.
BEST Doenjang Jjigae (된장찌개) - Spicy And Delicious.
🥬 Day 2: The Deep Detox (De-Bloat & Clear)
Focus: Clearing out old digestive tract buildup and wiping away dead skin dullness using high-fiber prebiotics.
Upon Waking: A chilled glass of Jinro Roasted Barley Tea (Bori-cha) to stimulate slow morning digestion.
Hite Jinro Black Bori Roasted Barley Tea 520ml
Breakfast: Savoury Kimchi Oatmeal Bowl. How I make it: Cook 1/3 cup of rolled oats in a light vegetable broth. Once thick, stir in a spoonful of chopped kimchi and top with a few cubes of firm tofu and a tiny sprinkle of green onions. Skin Benefit: B...
Cheesy, Savory Oatmeal with Kimchi Recipe
Lunch: Quick Bok Choy & Shrimp Stir-Fry. How I make it: Sauté a handful of fresh shrimp with two sliced heads of vitamin-rich bok choy, minced garlic, and grated ginger using just 1 teaspoon of oil. Pair with half a steamed sweet potato.Skin Benefit: Bok choy is packed full of Vitamin A and C, which work from the inside out to naturally brighten up hyperpigmentation and dark sunspots.
Quick Bok Choy and Shrimp Stir Fry (Easy 15 Minute Recipe)
Mid-Afternoon Snack: A refreshing splash of Hongcho Pomegranate Vinegar mixed into a glass of ice-cold sparkling water.
Hongcho Vital Plus Pomegranate Vinegar Drink x2
Dinner: Miso Salmon & Steamed Spinach. How I make it: Pan-sear a small salmon fillet and brush it with a thin layer of white miso paste mixed with a tiny drop of rice vinegar. Serve with a side of blanched spinach tossed in sesame oil and garlic....
15 Minute Miso Salmon with Spinach - Quickly Cooks It
🌸 Day 3: The Ultimate Radiance (The Red-Carpet Glow)
Focus: Loading up on powerful antioxidants and collagen-supporting building blocks for a completely unified, glassy skin finish.
Upon Waking: A warm cup of Osulloc Organic Green Tea to flood your system with protective antioxidants first thing in the morning.
OSULLOC Premium Tea Collection 40 Count
Breakfast: Korean Sweet Potato & Soy Milk Smoothie. How I make it: Blend half a boiled, cooled Korean sweet potato (the sweet yellow/purple variety) with a cup of unsweetened soy milk and a tiny pinch of cinnamon. Skin Benefit: Sweet potatoes are...
Japanese Sweet Potato Smoothie (Vegan + Healthy)
How I make it: Layer a small scoop of mixed grain rice with separate rows of steamed bean sprouts, shredded carrots, and seasoned spinach. Top with a single sunny-side-up egg and a small dollop of ssamjang or gochujang. Skin Benefit: The massive dive...
Bibimbap-Inspired Veggie Bowls - EatingWell
Mid-Afternoon Snack: A few Delight Project Honey Rice Crackers or a handful of dried red jujube dates.
Shop DELIGHT PROJECT | OLIVE YOUNG GLOBAL
Dinner: Steamed Napa Cabbage Rolls. How I make it: Wrap lean minced chicken or seasoned tofu inside large, soft, blanched Napa cabbage leaves. Place them in a steamer basket for 8 minutes until tender. Serve with a side of seasoned pickled radish (da...
Chinese steamed cabbage rolls (翡翠包肉) - Red House Spice
🪞 Day 4: Cellular Anti-Aging & Repair (The Skin Bounce)
Focus: Introducing liposomal technology, PDRN (cellular recovery), and fermented prebiotics to repair rough skin tissue and encourage cellular turnover.
Upon Waking: A glass of water with 1 packet of Lacto-Fit Slim (Purple Pack) to activate the metabolic tract.
LACTO-FIT Probiotics Slim 30 Sticks Double Pack (30-day supply)
Breakfast: Silken Tofu Smoothie Bowl. How I make it: Blend 1/4 block of soft silken tofu with 1/2 cup of unsweetened soy milk, 1/2 a frozen banana, and a teaspoon of ground black sesame seeds. Top with a sprinkle of hemp seeds. Skin Benefit: Tofu and...
RECIPE: ACAI TOFU PROTEIN BOWL - Silken Tofu I Mori-Nu
Lunch: Miso-Glazed Eggplant & Brown Rice. How I make it: Slice an Asian eggplant in half, score it, brush it with a thin mix of white miso paste and a dash of mirin, and bake or air-fry until completely soft. Serve over 1/2 cup of warm brown rice...
Miso Glazed Eggplant - The Conscious Plant Kitchen
Mid-Afternoon Snack: 1 bottle of Amorepacific Vitalbeautie Super Collagen liquid shot (from Olive Young) paired with a few cucumber slices.
VITALBEAUTIE Super Collagen Kera-Fit 30 Sticks - olive young
Dinner: Steamed White Fish with Ginger & Scallions. How I make it: Place a white fish fillet (like cod or tilapia) on a plate, cover with plenty of julienned fresh ginger and scallions, splash with 1 tablespoon of low-sodium soy sauce, and steam ...
Cantonese Steamed Fish: A 20 Minute Recipe - The Woks of Life
🍵 Day 5: Stress-Control & Cortisol Drop (The Anti-Flare Reset)
Focus: Incorporating traditional Eastern adaptogens and calming green tea catechins to prevent stress-induced jawline acne and cortisol spikes.
Upon Waking: A warm cup of Osulloc Moon Walk Herbal Tea to gently settle the central nervous system.
OSULLOC Moon Walk Tea 3ea | OLIVE YOUNG Global
Breakfast: Gochujang Avocado Toast with Poached Egg. How I make it: Mash 1/2 an avocado with a tiny smear of gochujang (Korean chili paste) for a subtle kick. Spread over a slice of sourdough or whole-grain toast and top with a soft-poached egg. Skin...
Gochujang Eggs on Toast This works perfectly on toast, but it's also ...
Lunch: Chilled Soba Noodles with Seaweed. How I make it: Cook buckwheat soba noodles and chill them. Toss with a handful of rehydrated wakame seaweed, a light splash of soy sauce, rice vinegar, and a drizzle of pure sesame oil. Skin Benefit: Buckwhea...
10-Minute Zaru Soba (Cold Soba Noodles) - Cookerru
Mid-Afternoon Snack: A cup of ITO EN Oi Ocha Matcha powder mixed with cold water, alongside 2 pieces of Delight Project Honey Rice Crackers (from Olive Young).
Oi Ocha/NEW GREEN TEA Japanese Store
Dinner: Chicken & Bok Choy Clear Soup. How I make it: Simmer sliced chicken breast, fresh bok choy, and shiitake mushrooms in a clear, garlic-infused bone broth. Skin Benefit: Shiitake mushrooms are incredible immunomodulators that strengthen you...
Chicken Bok Choy Soup Recipe - Allrecipes
🍉 Day 6: The Ultimate De-Bloat (Fluid Balance & Sculpt)
Focus: Utilizing natural potassium-rich Asian pantry items to drain excess facial fluid retention and reveal sharp, sculpted cheekbones.
Upon Waking: A tall glass of chilled Jinro Roasted Barley Tea (Bori-cha) to quickly flush out nocturnal sodium buildup.
Hitejinro Black Bori Roasted Dark Barley Tea 520ml
Breakfast: Traditional Korean Pumpkin Porridge (Hobak-juk). How I make it: Warm up a ready-to-eat pouch of Dongwon Yangban Pumpkin Porridge. It’s velvety, mildly sweet, and incredibly light on the stomach. Skin Benefit: Pumpkin is legendary in Korean...
Korean Pumpkin Porridge (Hobakjuk)
Lunch: Bean Sprout & Lean Pork Rice Bowl. How I make it: Sauté a large handful of fresh mung bean sprouts and lean minced pork or chicken with garlic. Layer it over a tiny base of white rice and top with a light soy-sesame drizzle. Skin Benefit: ...
Delicious Stir-Fried Bean Sprouts with Pork (豆芽炒肉丝)
Mid-Afternoon Snack: 1 stick of FOODOLOGY Coleology Cutting Jelly (from Olive Young) for a sweet, gut-toning treat.
FOODOLOGY Coleology Cutting Jelly 10 Sticks (+2 Sticks) (12-day ...
Dinner: Seaweed Salad & Tofu Steaks. How I make it: Pan-sear thick slices of firm tofu until golden. Serve alongside a fresh salad of mixed seaweed greens and thinly sliced radishes dressed in seasoned rice vinegar. Skin Benefit: Seaweed is an ab...
Sesame Crusted Tofu Steaks - RecipeTin Eats
🕊️ Day 7: The Holy Grail Microbiome Maintenance (The Glow Sustainer)
Focus: Locking in the week's progress by feeding the gut microbiome with diverse synbiotics to maintain a permanent glass-skin canvas.
Upon Waking: 1 capsule of Shin Biofermin S with a warm glass of lemon water.
Shin Biofermin S Plus Tablets (130 Tablets)
Breakfast: Miso-Oat Fluffy Pancakes. How I make it: Blend 1/2 cup of oats, 1 egg, a splash of soy milk, and a tiny 1/4 teaspoon of white miso paste (for a unique savory-sweet flavor profile). Cook like regular pancakes. Skin Benefit: A delightful way...
Miso Oats With Egg and Avocado Recipe | Epicurious
Lunch: The "Leftover" Gut-Glow Bibimbap. How I make it: Clean out your fridge! Take any remaining cooked spinach, bean sprouts, zucchini, and raw kimchi from the week. Arrange them beautifully over purple rice, add an egg on top, and mix thoroughly. ...
RECIPE ON MY WEBSITE Bibimbap is the perfect example of when ...
Mid-Afternoon Snack: A refreshing glass of Daesang Pomegranate Hongcho Vinegar mixed with iced sparkling water.
Hongcho Vital Plus Pomegranate Vinegar Drink 2pk
Dinner: Comforting Egg Drop Soup with Seaweed. How I make it: Whisk 2 eggs into a simmering chicken or vegetable broth filled with nori seaweed strips, a drop of sesame oil, and white pepper. Skin Benefit: Incredibly light and soothing to digest befo...
Seaweed Egg Drop Soup (紫菜蛋花汤) - The Woks of Life