Sample Gut Healthy Meal Plan

I always come back to eating for gut health. Last summer I learned a lot about my body by eliminating sugar, alcohol, grains, dairy and most legumes. It’s been LIFE giving to learn how well my body responds to eating this way.

I know it sounds restrictive and a little crazy to eat this way AT ALL during the holidays, but I feel SO GOOD when my body is less inflamed that it’s worth it. I’ll have my treats on Thanksgiving, but my goal is to eat for gut health 90% of the time this month!

But a question I get a LOT from women who want to heal their gut is “WHAT do you eat, Rachel?”

So I thought I’d share a sample meal plan for my week!

Eating for Gut Health Tips:

1. Keep it simple. Don’t try to create complex meals. Think in terms of veggies, proteins, carbs, and fats.
2. Plan it out. Don’t try to wing it. Plan your meals; prep your foods; implement the plan!
3. Remove any temptations from your house.
4. Give yourself some room to struggle. If this is new, you’re most likely changing habits, and that is always hard! If you get off track, figure out WHY and learn from it, and keep going!

SAMPLE GUT HEALTH MEAL PLAN

DAY 1

Breakfast – Bare oats, Vegan Chocolate Shakeology, almond butter, banana, coconut oil in my coffee

Lunch – romaine based salad, grilled chicken, butternut squash, cucumbers, walnuts, Whole 30 ranch dressing

Snack – berries, pistachios

Dinner – Salmond, roasted asparagus and sweet potatoes, olive oil

Day 2

Breakfast – Fasting

Lunch – Cobb salad, no cheese or croutons

Dinner – sausage, kale, butternut squash soup (no cheese)

Snack –Shakeology, avocado with sea salt

Day 3

Breakfast – Bare oats, Vegan Chocolate Shakeology, almond butter, berries, coconut oil in my coffee

Lunch – sausage, kale, butternut squash soup, brown rice

Snack – apple and almonds

Dinner – Stuffed bell peppers

Day 4

Breakfast – Fasting

Lunch – Cobb salad, no cheese or croutons

Dinner – rotisserie chicken, raw veggies, kraut and pickles

Snack – Shakeology, avocado with sea salt

Day 5

Breakfast – Oatmeal berries bake, coconut oil in my coffee

Lunch – rotisserie chicken, raw veggies, roasted potatoes, kraut and pickles

Dinner – chicken thighs, potato and mushroom bake

Snack – Shakeology, berries and shredded coconut

I hope this helps ! Feel free to ask me ANYTHING via email! rachel@racheljmitchell.com