Single Day Meal Plan Example: Gut Healing and Nourishing

Gut health is the foundation of wellness, influencing everything from digestion and nutrient absorption to immunity and mental clarity. Our approach focuses on nutrient-dense foods, beneficial probiotics, and mindful eating habits that support a balanced gut. Probiotic-rich foods like kefir, sauerkraut, and yogurt introduce live beneficial bacteria to the digestive system, helping maintain a healthy microbiome essential for optimal digestion and immunity. Healing foods like bone broth, packed with collagen and amino acids, support the gut lining and cellular repair, while low-FODMAP vegetables, lean proteins, and anti-inflammatory herbs offer gentle nourishment without overloading the gut.

By choosing foods that are easy to digest and prioritizing mindful eating, you allow your gut to work efficiently, turning nutrients into energy and resilience. Prioritizing gut health not only enhances digestion but also lays a solid foundation for overall health. Explore our resources, recipes, and meal plans crafted to empower your gut and promote vibrant, long-lasting wellness from the inside out.

Breakfast

  • Scrambled Eggs with Liver and Wilted Spinach

    • Ingredients: 2–3 pasture-raised eggs, 1 chicken liver, 1 cup fresh org spinach, grass-fed butter

    • Instructions: Heat butter in a pan, add liver, and cook until browned. Add spinach and cook until just wilted, then add eggs and scramble.

    • Benefits: Liver is nutrient-dense, providing essential vitamins (A, B12, and iron). Eggs add high-quality protein, while spinach provides fiber and antioxidants to support digestion.

Mid-Morning Snack

  • Bone Broth with Fresh Herbs

    • Ingredients: 1 cup warmed bone broth (preferably homemade or high-quality grass-fed), fresh parsley, and a pinch of unrefined sea salt

    • Benefits: Bone broth is rich in collagen, glycine, and glutamine, which support gut health and reduce inflammation. Fresh parsley adds a mild detoxifying effect.

Lunch

  • Wild-Caught Salmon Salad with Mixed Greens and Cucumber

    • Ingredients: 4 oz wild-caught salmon (grilled or baked), 2 cups mixed organic greens (arugula, lettuce, or spinach), 1/2 cucumber (sliced), 1/2 avocado, and a drizzle of extra virgin olive oil

    • Instructions: Arrange mixed greens on a plate, add salmon, cucumber, and avocado slices, then drizzle with olive oil.

    • Benefits: Salmon provides essential omega-3 fatty acids to reduce inflammation, while low-FODMAP greens and cucumber are easy on digestion. Avocado offers healthy fats for satiety and nutrient absorption.

Afternoon Snack

  • 92% Dark Chocolate with Fresh Blueberries and Kefir

    • Ingredients: 1 oz high-cacao dark chocolate (Ghiradelli tests the lowest for contaminants), 1/2 cup org blueberries, 1/2 cup plain kefir

    • Don’t be afraid of frozen berries, they’re often more fresh than the ones on the grocery store floor as they’ve been frozen immediately as opposed to shipping and handling at room temperature

    • Benefits: Dark chocolate and blueberries are rich in antioxidants, while kefir provides probiotics that support gut health. This combination offers a satisfying, digestion-friendly snack.

Grass-Fed Beef Burger with Sweet Potato Wedges

Ingredients

  • For the Burger:

    • 2 4 oz grass-fed, pasture-raised ground beef patties (Whole Foods)

    • Unrefined sea salt and black pepper to taste

    • Org. butter lettuce or leafy greens for wrapping

    • Optional Toppings: Sliced avocado, cucumber, or tomato (if tolerated), fresh herbs like parsley or basil

  • For the Sweet Potato Wedges:

    • 1 small sweet potato, cut into wedges

    • 1 tsp coconut oil or ghee

    • Sea salt to taste

Instructions

  1. Prepare the Sweet Potato Wedges:

    • Preheat your oven to 400°F.

    • Toss the sweet potato wedges with coconut oil or ghee, sprinkle with a little sea salt, and spread them out on a baking sheet.

    • Roast for 20–25 minutes, flipping halfway through, until golden and slightly crispy.

  2. Prepare the Burger Patties:

    • Form the ground beef into a patty and season with sea salt and black pepper on both sides.

    • Heat a skillet over medium heat. Place the patty in the skillet and cook for about 4–5 minutes per side, or until it reaches your desired level of doneness.

  3. Assemble the Burger:

    • Use butter lettuce or other leafy greens to wrap the burger. Add your toppings: a slice of avocado, cucumber slices, or any herbs to boost flavor and add nutrients.

    • Serve the burger alongside the roasted sweet potato wedges.

Benefits

  • Grass-Fed Beef: Packed with omega-3s, CLA (conjugated linoleic acid), and more micronutrients than conventional beef, all of which support overall health.

  • Sweet Potatoes: Rich in fiber, beta-carotene, and gentle on digestion, making them a great gut-friendly side.

  • Butter Lettuce Wrap: A light, low-FODMAP alternative to buns, easy on the gut and adds freshness.

Evening Snack

  • Chamomile Tea with Fresh Kiwi

    • Ingredients: 1 cup chamomile tea, 1 kiwi

    • Benefits: Chamomile tea soothes digestion and supports relaxation, while kiwi adds fiber and enzymes to aid digestion before bed.

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