About the Author
Hi. I'm Michelle.
I’m a 20-something Nutritional Therapy practitioner
living in Dallas, TX with my husband, and I write
everything you’ll find at unboundwellness.com.
When I was 17 I was diagnosed with a chronic
autoimmune disease called Hashimoto’s disease,
where my immune system attacks my thyroid
gland. I would switch back and forth from
hypothyroid to hyperthyroid, and suffered all of the
related symptoms for years. From brain fog, to heart
palpitations, to weight gain, to panic attacks, to
fainting, I dealt with it all. I was put on a thyroid pill
and was told that pill was my only lifeline. Although
pills could only alleviate some of the symptoms, I
went years like that.
While still dealing with such extreme fatigue that I
was sleeping 18+ hours a day in college, I decided
to go gluten-free and attempt to heal my leaky gut.
Though this was a good effort, I never experienced
true healing and my symptoms resurfaced.
I had to take a long hard look at my diet and realize
that though it lacked gluten, it also lacked healing
nutrients. Finally, I had to accept that healing my
body was a process that was about more than
exclusion but also inclusion.
- 2-
Inclusion of nutrients, inclusion of healthy lifestyle
choices, and inclusion of love for myself and my
body regardless of the state of my health. By adding
in real, nutrient dense food that my body loved, I
was finally able to reach a point of healing that I
never would have reached with medicine alone.
Food is medicine, and when choosing the right
foods for our body, we can heal!
Though this e-book shows just a short 30 days of
meals as a template to help get you started, the
process for true, long term healing can take much
longer and requires more than just diet alone!
You can always reach out to me at
unboundwellness@gmail.com to learn more about
how you can add even more depth to your healing
journey!
So do not fear, for I am with you; do not be dismayed,
for I am your God. I will strengthen you and help you;
I will uphold you with my righteous right hand.
Isaiah 41:10
 Table of Contents
Introduction...4 Prep Guide - Week 2...26 Pate 2 Ways...61
Shopping List - Week 3...27 Lamb Meatballs...62
Gut Health Prep Guide - Week 3...28 Herbed Chicken Thighs...62
Gut Health 101...5 Shopping List - Weeks 4 & 5...29
How We Heal Our Gut...6 Prep Guide - Weeks 4 & 5...30 Recipes (Veggies & Sides)
About Specific Protocols...8 Red Cabbage...64
Foods to Avoid While Healing...10 Meal Schedules (with Pictures) Cauliflower Rice...64
Healing Foods...11 Week 1...32 Butternut Squash...64
How Foods Heal...13 Week 2...36 Oven Baked Plantains...65
Gut Healing Beyond Food...14 Week 3...40 Roasted Beets...65
Week 4...44 Sphagetti Squash...65
The Meal Plan Week 5...48 Zuchinni Noodles...66
How to Use This Meal Plan...15 Sweet Potatoes...66
FAQ on Customization...16 Recipes (Broth & Soups)
Beef Bone Broth...50 Snacks & Treats
Meal Schedules Beef Stew...51 Carob Coconut Collagen Bites...68
Week 1...18 Chicken Bone Broth...52 Anti-Inflammatory Turmeric
Week 2...19 Kitchen Sink Breakfast Soup...53 Bites...69
Week 3...20 Carrot Ginger Soup...54 Greens & Berries Smoothie...70
Week 4...21 Lemongrass Shrimp Soup...55 Lemon Berry Gummies...71
Week 5...22 Golden Milk...72
Recipes (Proteins)
Shopping Lists & Prep Guides Salmon Cakes...57 What to do After the 30 Days...73
Shopping List - Week 1...23 Herbed Breakfast Patties...58 Continue Your Healing Journey &
Prep Guide - Week 1...24 Salmon Filets...59 Get More Support...74
Shopping List - Week 2...25 Sauteed Shrimp...60

Disclaimer Thank You

Michelle of Unbound Wellness LLC is not a doctor,
and reading this content does not form a doctor/
patient relationship. The materials in the guide are
for general information only and not intended nor
implied to be a substitute for professional medical
advice. Always consult a healthcare provider to
determine the appropriateness of the information
for your own situation and for any questions.
This e-book would not have been at all possible
if it weren't for my amazing instructors at the
Nutritional Therapy Association, the support of
my husband Daniel, the custom illustrations by
my sister in law Madi Pettit, Katherine Harp at @
mydallasobsession for her help with the amazing
photography, and my awesome designer Molly
Prior at Pixel & Oak. Thank you all! And most
importantly, I wouldn't be anywhere without God's
guidance!

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 Introduction
Welcome to the 30 Day Gut Healing Diet Plan & Guide! Whether you're here to just dip your toe in the water, or
to gain some more insight on your gut-healing journey, you’ve come to the right place.

This plan exists as a guide to help you learn more about gut healing, the causes, the solutions, other factors in
healing, and give you a meal plan template to help guide you through your own customized journey.

What this guide can do

Give you guidance on transitioning your diet to a healing one free of allergens.
This meal plan and guide will give you a template to see what a diet without grains, processed foods, dairy and
more looks like, as well as how to incorporate healing foods.

Teach you how to batch cook meals for the week in two rounds.
Cooking all of your meals at home doesn’t have to take hours in the kitchen every day. This guide comes with
batch cooking instructions on how to prep your meals fast.

Provide easy, nutrient dense recipes that are fuss free.

This plan and guide contains over 20 easy recipes for main dishes, veggies, and snacks!

Give you added insight into gut healing diets like AIP, GAPS and Low FODMAP.
There is more to healing than just food. This guide features added insight in gut healing, and healing diets.

What it can’t do
In my experience as a nutritional therapy practitioner, transitioning to a healing food diet can have drastic
effects on your health. Real food can help get you make great strides, but it can’t solve everything…

It does not substitute for medical advice, diagnosis, or treatment.

I’m not a doctor, and this guide is purely informational. Always consult a doctor to determine the
appropriateness of this information for your situation.

It cannot replace the one-on-one guidance of a practitioner.

I highly, highly recommend finding a practitioner to work with for one on one testing and support. This guide is
a template, not a replacement of real life support.

It cannot replace a healthy lifestyle.

You can’t eat your way out of a bad lifestyle. This guide stresses stress reduction, blood sugar regulation, and
more, but be mindful about doing the work.

Food alone cannot single handedly do it all.

This guide covers other factors like lifestyle, toxins, co-infections, customization and more that are needed to
help you heal further. Food plays a huge role, but the other factors and personalization need to be addressed.

- 4-
 Gut Health 101
In the words of Hippocrates, “all disease begins in So how do we get gut issues?
the gut.” Our gut health holds the key to so much of
wellness, health, and quality of life.

So, why exactly is that? Why does our gut health
matter so much?
• 70-80% of our immune system is located in our
gut.
• A healthy gut helps us fight off infection and keep
us healthy.
• It determines whether or not we can properly
assimilate nutrients. Basically, we can eat all the
healthy food we want, but if we’re not digesting it,
we’re not getting the full benefits!
• The health of our gut affects our health as a
whole.
Side effects of poor gut health include, but are
not at all limited to...
Many gut issues stem from
poor digestion, poor diet,
and more...
Ever feel bloated after a meal? Get tired after lunch?
Have a random upset stomach? Feel like burping
after a meal?
These are all signs that you’re not digesting your
food and are in turn damaging your intestinal lining.
Our intestinal lining is incredibly thin! If we’re not
digesting our food well, we’re damaging our gut. No
wonder gut issues are so common!

• Food intolerances Other factors include...

• Joint pain
• Chronic headaches • Dysbiosis
• Allergies • Toxins and coinfections
• Autoimmune disease • Overuse of antibiotics and NSAIDS
• Skin issues (acne, dryness, rosacea, etc.) • Stress
• Depression, anxiety and other mental health • Poor quality diet
issues • Nutrient deficiency in our soil
• Hormonal imbalance (thyroid problems, PMS, • Poor eating habits (eating our food too quickly,
etc.) eating in a stressed state, not chewing our food
• Inability to lose/gain weight properly.
• Food allergies
• Etc.

So how do you heal

your gut...?
Our gut health affects our
health as a whole.

- 5-
 How We Heal Our Gut
Just as we all have different personalities, we have different methods that work for us for healing our gut. There
is no one size fits all approach. However, here are some helpful guidelines to help you along with your journey.

1. Remove the stressors.

Remove foods that stress the digestive system such as...

• Grains
• Dairy
• Legumes, nuts and seeds
• Processed foods
• Other specific foods that fit your protocol (more information on pg 7)

2. Replace with healing foods.

This meal plan helps you do just that! It helps you take a food-as-medicine approach by including nutrient
dense, properly prepared foods like...

• Healing bone broths

• Fermented foods
• Organ meats & pastured protein
• Wild caught fish
• High quality vegetables & fruits in moderation

3. Regain your digestive fire.

Improving your digestion is absolutely crucial to healing your gut. Even if you eat the most healing, nutrient
dense diet in the world, it can't be absorbed if you're not digesting. Working with a practitioner to find a
digestive enzyme and HCL supplement that works for you is highly recommended. Also be sure to incorporate
the following practices...

• Work to eliminate added unnecessary stress in your life as a whole, as this is crucial to proper gut health.
• Eat in a relaxed state. Sit, pray, meditate and calm down! Digestion can't happen in a state of stress.
• Avoid frequent snacks and drinking too much water with meals as this dilutes digestive juices.
• Chew each bite 30-40 times. This is hard, but so necessary!

4. Rebalance your macronutrient ratios to help balance your blood sugar.

Modern diets are inundated with refined carbohydrates which are inflammatory to the digestive system and
keep the body in a chronic stress state by throwing off blood sugar which impedes healing.

This meal plan helps you to shift focus away from sugary foods and replace them with healthy fats and plant
based starches. Continue to be mindful about including protein (meat, fish, etc.), fat (avocado, coconut, fat in
the protein) and complex carbs (vegetables, fruits) in every meal and snack.

- 6-
Eating carb heavy meals or eating too little fat and protein can be hard on our blood sugar, which is hard on our
health.

5. Reinoculate the gut bacteria and repair the intestinal lining.

Though I reccomend working one on one with a nutritional therapist or doctor to help identify specific needs of
your own, using food as medicine is the most natural and practical approach to tackle this step.

This meal plan helps by adding in fermented foods to reinoculate the gut, and broth to repair the intesines.

6. Rest, relax, and give your body time to heal.

A stressful life is just as bad for your body and gut as a stressful diet. Allowing yourself time to rest, relax, and
giving your body time to heal is crucial for gut healing. This meal plan may only cover a couple of weeks as a
starter guide, but your body will need much longer to truly heal.

7. Rotate your foods on a four day rotation to the best of your ability.
When we have increased intestinal permeability where food passes through our intestines, we can easily
develop multiple food sensitivites. A way to combat developing more sensitivites is to rotate your foods as best
as possible on a four day rotation within a 24 hour period.

For example, if you ate the same protein for lunch and dinner on Monday, you can have some Tuesday morning,
but wait until Friday/Saturday to have them again.

You don’t have to be perfect! The goal is to not eat the same foods every single day for 30 days.

This guide is designed to help you rotate foods in an easy to follow, and relaxing way that isn’t overly strict,
while still changing up foods. You'll notice that many meals repeat for convenience, and the rotation isn't as
strict on some days, but the point is to not be perfect, and do the best you can.

8. Reach for progress not perfection & customize.

Recognize that you can’t be perfect. Strive for the best you can do, and don’t let a few slip ups ruin your
progress! Recognize the mistakes, forgive yourself, and get right back on track.

9. Reintroduce foods one at a time.

Read more about this on pg 10 and 73.

- 7-
 About Specific Protocols
As one size doesn’t fit all, there are several protocols and approaches to gut healing. This meal plan
covers three. I strongly reccomend finding what works for you by customizing and tweaking to fit your
own needs.

GAPS GAPS (gut & psychology syndrome) Resources: GAPSdiet.com

What is it?
The GAPS diet was created by Dr.
Natasha Campbell-McBride to
heal the gut in 1-2 years. GAPS
has several stages and is best
understood fully by following the
GAPS book.
Who is it for?
It was designed for those with
autism but can be very successful
for other gut issues.
What foods can you have? What should you avoid?
Again, there are several stages, • Starches (sweet potatoes, etc)
but the final stage allows the • Grains
following foods: • Alcohol & coffee
• Processed meats
• Broth & ferments daily • Legumes
• Whole vegetables • Thickeners, gums and
• Pastured meats, fish, & eggs sweeteners
• Certain properly prepared nuts • Canola, soybean, and other
poor quality oils
• Certain raw cheeses
• Poor quality meats
• Fruit in moderations
• Quality fats & oils
Refer to resources for a more
extensive list.

LOW
FODMAP
low fodmap Resources: The Low FODMAP Diet

What is it? What foods can you have? What should you avoid?
A diet low in fermentable Oligo-, • Safe vegetables (see next page Common issues are...
Di-, Mono-saccharides And for more info)
Polyols. • Pastured meats & eggs • Gluten
• Low FODMAP fruit • Garlic
• Quality fats & oils • Onions
Who is it for?
A Low FODMAP approach is • Cabbage
• Leeks
extremely helpful for those with
• Beets
IBS and SIBO.
• Apples
• Cauliflower
• Canola, soybean, and other
poor quality oils.
• Soy
• Avocado in excess (no more
than 1/8th)

Refer to resources for a more

extensive list.

- 8-
 AIP AIP (autoimmune protocol)
What is it?
An anti-inflammatory diet
meant to be followed for 30
days minimum, and then allow
reintroductions.
Who is it for?
Those with autoimmune diseases
like Hashimoto’s, lupus, etc.
Resources: Simple Guide to the AIP
What foods can you have? What should you avoid?
• Bone broth & fermented foods • Grains
• Vegetables (starchy and non- • Legumes
starchy, but no nightshades) • Dairy
• Pastured meats & fish • Nuts & seeds
• Fruit in moderation • Nightshade vegetables
• Quality fats & oils (coconut oil, (tomatoes, potatoes, eggplant,
avocado oil, duck fat, etc.) all peppers, goji berries, red
spices)
• Black pepper
Refer to resources for a more
extensive list. • Thickeners, additives, gums
and sweetners
• Canola, soybean & other poor
quality oils.
• Poor quality meats
- 9-
 Foods to Avoid While Healing
Grains & Soy dairy* **
Modern grains and soy are improperly prepared, Modern dairy is improperly handled and raised. It’s
poorly grown, and inflammatory to the gut. Avoid... best to try and avoid...

• Gluten, wheat, barley, rye, etc. • Raw pasteurized milk, cheese, etc (raw milk and
• Corn cheese may be reintroduced down the line).
• Oats
• Rice**
• All grains & all soy products seed oils
Industrial seed oils are incredibly inflammatory and
Improperly Prepared Nuts, Seeds & harmful to our health. Avoid...
Legumes • Soybean oil
• Canola oil
Nuts, legumes, and seeds need to be soaked and
• Safflower oil
sprouted, and can still be inflammatory for gut
• Cottonseed oil
issues. Potentially avoid... • Sunflower oil
• Anything cooking in these oils
• All beans and legumes
• Nuts
• Seeds Processed Foods & Alcohol
• Coffee
Processed foods serve no real value to our health
and can impede healing. Avoid anything processed.
EGGS* **
These are particularly inflammatory for those with Nightshades* **
autoimmune disease. Potentially avoid eggs, or opt
for pasture raised eggs if able to tolerate. However, These are particularly inflammatory for those with
avoiding for a period may be beneficial to gauge autoimmune disease. Potentially avoid:
intolerance.
• Tomatoes
• Potatoes
CAFFEINE** • Eggplant
• Peppers (bell pepper, chili, etc.)
Caffeine spikes our cortisol which can wear down • Red spices
our lining in our gut, and slow the healing process. • Goji berries
Avoid coffee and teas with caffeine.

* May vary by person to person and be tolerated during this period.

** Quality and properly prepared version may possibly be reintroduced later. See page 73 for more.

- 10 -
 Healing Foods
vegetables 8-9+ Servings a Day

Asparagus * Cabbage* Garlic* Okra* ** Rutabaga

Arugula Carrots Ginger Onions* Squash
Artichoke* Cauliflower* Jicama Peppers*** Spinach
Beets* Celery Kale Parsnips** Sweet potato**
Bok Choy Chard Leeks* Plantain** Tomatoes***
Broccoli* Collards Lettuce Pumpkin Yuca**
Brussels sprouts** Fennel Mushroom* Radish Zucchini

broth, collagen & Fermented Foods 1-2+ Servings a Day

Bone broth (beef, chicken, lamb, fish, etc) Kimchi*** Other fermented veggies
Collagen powder Beet Kvass
Sauerkraut* Coconut yogurt

pasture raised meats, organ meats & wild caught fish 3-4 (Varies) Servings a Day

Beef Eggs*** Organ meats Sardines Turkey

Bison Duck Liver Scallops Trout, etc.
Chicken Lamb Salmon Tuna

healthy fats 3-4 (Varies) Servings a Day

Animal Fat (beef tallow, duck fat, etc) Coconut oil Ghee***
Avocado (*avoid excess for low FODMAP) Coconut butter Olive oil

*Not Low-FODMAP • **Not GAPS • ***Not AIP

Continued on next page...

- 11 -
 lower sugar fruits 1-2 of Lower Sugar a Day (**Moderate Higher Sugar Fruit)

Apples * Blackberries* Grapefruit Lime Raspberries

Blueberries Cranberries Lemon Peaches* Strawberries

herbs Servings Vary

Basil Clove Ginger Rosemary Turmeric

Bay Leaf Chives Horseradish Sage Herbal teas
Cinnamon Dill Lavendar Thyme etc....

water
Drink half your bodyweight in ounces without exceeding a gallon.

*Not Low-FODMAP • **Not GAPS • ***Not AIP

- 12 -
 How Foods Heal
Vegetables Wild Caught Fish
• Green vegetables, and cruciferous vegetables are • Wild caught fish is balanced in Omega 3 fatty
full of vitamins and phytonutrients needed to stay acids which supports a healthy inflammatory
healthy and allow us to heal! process.
• Starchy veggies provide fiber to feed good gut
bacteria.
Lower Sugar Fruits
Pasture Raised Meats & Collagen, • Berries provide antioxidants which allow the cells
to stay healthy.
organ meats
• Pasture raised meats provide minerals to help the Herbs & Spices
body heal.
• Organ meats like liver are full of B vitamins, • Spices like turmeric are anti-inflammatory which
calcium, and other necessary vitamins. can aid inflammation in the gut.
• Cinnamon helps to balance blood sugar.
Imbalanced blood sugar further harms gut health.
Healthy Fats • Peppermint and ginger support healthy digestion
which supports gut healing.
• Healthy fats are nutrient rich, and carry nutrients
through the body.
• They support a healthy inflammatory process.
• Fats like coconut oil are anti-microbial, and ghee
helps to heal the gut.

Water
• Water carries nutrients, lubricates healthy joints,
and supports overall wellness!
• Drink half your body weight in ounces in water
(but don’t exceed a gallon.)

Broth & Fermented Foods

• Bone broth is rich in collagen, gelatin, minerals
and amino acids to heal the gut. They are already
broken down which makes them easy to digest.
• Fermented foods are full of beneficial bacteria to
keep our guts healthy.

- 13 -
 Gut Healing Beyond Food
There are a myriad of issues that come into play with healing your gut beyond just a healing diet. Though this
meal plan helps you grasp what a healing diet looks like, there’s still more work to be done. Here are several
things that food alone cannot heal, and need to be addressed to fully heal.
1. Emotional Stress.
Emotional stress at home, work, and in your
personal life can be as stressful to your body as
food. Elevated stress hormones impede gut healing.
What can you do?
• Prayer and/or meditation, Self-care practices and
other de-stressing tactics
• Shifting your perspective toward life stressors and
eliminating unnecessary stress
• Work with a pshycologist, pshyciatrist, or
counselour
2. Dysbiosis.
Dysbiosis occurs when the bacteria in our gut
is imbalanced. Our gut bacteria determines the
landscape and the overall ability to heal. From
SIBO, to candida, dysbiosis needs to be addressed
with a practitoner to heal the gut!
Symptoms of dysbiosis include...
• Digestive issues, food intolerances, bloating,
belching, etc.
• Fatigue, joint pain, and fibromylagia
• Yeast infections and oral thrush (indicative of
candida overgrowth)
• Skin problems, acne, and fungi overgrowths
What can you do?
• Work with a practitoner to get a functional stool
analyisis.
• Talk to your practitoner about your own dysbiosis
symptoms to find the best protocol for you.
3. Co-infections and parastites.
A damaged intenstinal lining can open us up to
parasites, and infections. Our immune system can’t
focus on gut healing if it’s too busy fighting other
- 14 -
infections.
Symptoms of co-infections and parasites
include...
• History of food positing
• Unexplained inflammation and high
inflammatory markers
• Unexplained digestive issues, sleep issues,
fatigue, and skin problems
What can you do?
• Work with a practitoner to get a functional stool
analyisis, and other relevant testing.
4. Underlying food intolerances & vitamin,
mineral and nutrient imbalances.
Even foods that are safe for diets such as AIP, GAPS,
and Low FODMAP may be inflammatory for you
and continuing to eat these foods may impede
gut healing. And although you may be eating a
nutrient dense diet, your still may have unresolved
imbalances.
What can you do?
• Work with a practitoner to help troubleshoot
more specific intolerances and imbalances.
5. Etc. (Toxicity, metals, mold, and so
forth)
We’re all bio-individuals and have our own needs,
and health challenges. There will always be
exceptions to the rules, and other health battles
you have to overcome such as heavy metal toxicity,
mold sickness, and more.
Trying different approaches, and working with a
practitoner can help you to better overcome any
struggles you may be facing.
 How to Use This Meal Plan
Following the Template
1. Shop.
Use the shopping lists provided to get an idea of
Servings Guide
what to buy. Shop at farmers markets, co-ops, and
local grocery stores to source quality ingredients. Vegetables
8-9+ Servings a Day (3+ per Meal)
2. Prep
There are recipes in the back of the guide, and a
full prep guide for each week to help you prep all of Starchy Vegetables
your meals in two big batches! 2-3+ Servings a Day (Squash,
Sweet Potato, Etc)
3. Eat.
Well, duh. Food is medicine! Eat and savor your
food! Eat in a relaxed state, and chew your food well Meats
to support healthy digestion. 3-4 Servings a Day (Remember
That Organ Meats Like Liver are
4. Customize. Packed with Healing Nutrients)
There is no one size fits all approach. See the next
column for more details.
Healthy Fats
5. Work with a doctor & focus on more than just 3-4 Servings a Day
food.
There is more to gut healing than food. We need to
address other imbalances by working with a doctor, Low Sugar Fruits
and focus on our entire lifestyle to remove any 1-2 Servings a Day
other stressors!

Broth & Fermented Foods

Customizing 1-2 Servings a Day
1. Follow the protocol badges on the recipes, and
consult your own food lists to.

AIP
LOW
GAPS 3. Honor your own body, food intolerances,
FODMAP
and hunger cues. Remember that this guide is a
template, and everyones approach will vary.
2. If you plan your own meals, try and follow this
template for servings. However, remember that this
varies!

- 15 -
 FAQ on Customization
Q: But what if I can’t eat ____?
A: If you can’t eat a healing food for whatever
reason... don’t eat it and make a swap.
Q: What are some simple swaps?
A: You can get creative with swaps and customize
as much as you need... but some simple
swaps for these meals are...
Sardines > Tuna
Sweet potatoes > Squash
Plantains > Squash
Beets > Zuchinni or other squash
Zuchinni Noodles > Spaghetti Squash
Ground bee > Other ground meat or poultry
Salmon/shrimp > Halibut or wild caught fish
Coconut oil > Duck fat, tallow, avocado, etc.
Avocado > Coconut oil, olive oil, etc.
Cabbage > Greens
Q: Can I make sesaonal swaps?
A: Yes! I encourage you to eat seasonally
when possible! This guide is only a template
and can’t account for every season, region,
etc. so feel free to get seasonal!
Substitution example
Cruciferous or Leafy Green Veggie
Sub kale, spinach, brussels sprouts,
cauliflower, etc.
Starchy Veggie
Sub sweet potato, plantain, other
squash, etc.
- 16 -
Q: I want to meal plan on my own a bit. How
should I break meals down?
A: If you can’t eat a healing food like kale,
shellfish, etc. or any other for whatever reason...
don’t eat it and make a swap.
Q: I’m still hungry! Or It’s too much to eat!
A: Bump up your portion sizes, or scale it
back! We're all individuals, and these meals are by
no means the right portion size for everyone!
If you’re hungry, I always suggest adding
more fat. Throw in an avocado, an extra tbsp
of coconut oil, some fatty broth, etc.
Q: Can I snack?
A: If you’re hungry mid-day, grab a snack
with good fat like coconut bites, veggies
and avocado, or a collagen smoothie. Don’t
mindlessly snack, but snacks are fine in
moderation.
Ground Meat
Sub beef, bison, chicken, turkey,
lamb, fish, etc.
Avocado
Sub coconut oil, olive oil, ghee (if
compliant) or more animal fat.
The Meal Plan
 Week 1
Day 1-7

Breakfast Lunch DInner

Bacon + Squash + Green

Mon Veggie + Fermented Beef Stew Beef Stew
Veggie

Bacon + Squash + Green Meatballs + Starchy

Tues Veggie + Fermented Veggie/Squash + Green Beef Stew
Veggie Veggie

Bacon + Squash + Green

Meatballs + Starchy Veggie/ Ground Meat + Squash
Wed Veggie + Fermented
Squash + Green Veggie + Green Veggie
Veggie

Salad With Greens + Sardines Salad With Greens + Sardines

Carrot Ginger Soup +
+ Apples + Fermented + Apples + Fermented
Thurs Veggies + Olive Oil Veggies + Olive Oil
Meatballs + Fermented
Veggie
Dressing Dressing

Carrot Ginger Soup +

Herbed Breakfast Patties + Carrot Ginger Soup +
Fri Berries + Greens + Broth Meatballs + Greens
Meatballs + Fermented
Veggie

Herbed Breakfast Patties + Shrimp + Veggies + Olive Shrimp + Veggies + Olive

Sat Berries + Greens + Broth Oil & Lemon Oil & Lemon

Herbed Breakfast Patties +

Shrimp + Veggies + Olive
Sun Berries + Greens + Broth
Oil & Lemon
Salmon + Veggies
& Fermented Veggie

- 18 -
 Week 2
Day 8-14

Breakfast Lunch DInner

Kitchen Sink Salmon + Greens + Salmon + Greens +

Mon Breakfast Soup Caulirice (Sub if Needed) Caulirice (Sub if Needed)

Meatballs + Starchy Meatballs + Starchy

Kitchen Sink
Tues Breakfast Soup
Veggie/Squash + Green Veggie/Squash + Green
Veggie Veggie

Meatballs + Starchy Pate + Sliced Veggies +

Kitchen Sink Breakfast
Wed Soup + Fermented Veggie
Veggie/Squash + Green Fermented Veggie + Plantain
Veggie Chips (Sub If Needed)

Bacon + Squash + Green

Pate + Sliced Veggies + Ground Meat +
Thurs Veggie + Fermented
Plantain Chips (If Compliant) Squash + Cabbage
Veggie

Bacon + Squash + Green

Ground Meat + Ground Meat +
Fri Veggie + Fermented
Squash + Cabbage Squash + Cabbage
Veggie

Shrimp + Veggies (Noodles) Shrimp + Veggies (Noodles)

Sat Salmon Cakes + Berries
+ Olive Oil & Lemon + Olive Oil & Lemon

Shrimp + Veggies + Olive Pate + Sliced Veggies +

Sun Salmon Cakes + Berries
Oil & Lemon Plantain Chips (If Compliant)

- 19 -
 Week 3
Day 15-21

Breakfast Lunch DInner

Salmon + Greens +
Pate + Sliced Veggies +
Herbed Breakfast Patties + + Sardines + Apples + Beets
Mon Berries + Greens + Broth (Sub for Low FODMAP) + Olive
Fermented Veggie + Plantain
Chips (Sub If Needed)
Oil Dressing

Herbed Breakfast Patties +

Tues Berries + Greens + Broth
Beef Stew Beef Stew

Herbed Breakfast Patties + Ground Meat +

Wed Berries + Greens + Broth
Beef Stew
Squash + Cabbage

Kitchen Sink Ground Meat + Ground Meat + Squash +

Thurs Breakfast Soup Squash + Cabbage Cabbage

Kitchen Sink Salmon + Greens + Salmon + Greens +

Fri Breakfast Soup Caulirice (Sub if Needed) Caulirice (Sub if Needed)

Pate + Sliced Veggies +

Kitchen Sink Salmon + Greens +
Sat Breakfast Soup
Fermented Veggie + Plantain
Caulirice (Sub if Needed)
Chips (Sub If Needed)

Bacon + Squash + Greens + Sardines + Apples Pate + Sliced Veggies +

Sun Fermented Veggie + + Beets (Sub for Low FODMAP) Fermented Veggie + Plantain
Berries + Olive Oil Dressing Chips (Sub If Needed)

- 20 -
 Week 4
Day 22-28

Breakfast Lunch DInner

Bacon + Squash + Green

Shrimp Lemongrass Shrimp + Veggies + Olive
Mon Veggie + Fermented
Soup Oil & Lemon
Veggie

Greens + Shrimp + Radishes

Herbed Breakfast Patties +
Tues Berries + Greens + Broth
(or Other Veggie) + Apples + Shrimp Lemongrass Soup
Jicama Olive Oil Dressing

Salad With Greems + Salad With Greems +

Herbed Breakfast Patties + Sardines + Apples + Beets Sardines + Apples + Beets
Wed Berries + Greens + Broth (Sub for Low FODMAP) + Olive (Sub for Low FODMAP) + Olive
Oil Dressing Oil Dressing

Salad With Greems +

Carrot Ginger Soup +
Sardines + Apples + Beets
Thurs Salmon Cakes + Berries
(Sub for Low FODMAP) + Olive
Meatballs + Fermented
Veggie
Oil Dressing

Carrot Ginger Soup + Carrot Ginger Soup +

Fri Salmon Cakes + Berries Meatballs + Fermented Meatballs + Fermented
Veggie Veggie

Bacon + Squash + Green

Sat Veggie + Fermented Beef Stew Beef Stew
Veggie

Bacon + Squash + Green Pate + Sliced Veggies +

Sun Veggie + Fermented Beef Stew Fermented Veggie + Plantain
Veggie Chips (Sub If Needed)

- 21 -
 Week 5
Day 29-30

Breakfast Lunch DInner

Bacon + Squash + Green Pate + Sliced Veggies +

Mon Veggie + Fermented Pate Fermented Veggie + Plantain
Veggie Chips (Sub If Needed)

Salmon + Greens + Salmon + Greens +

Herbed Breakfast Patties +
Tues Berries + Greens + Broth
Caulirice (Sub for Caulirice (Sub for
Low FODMAP) Low FODMAP)

- 22 -
 Shopping List
Week 1

Meat veggies
1-2 lbs chicken backs 1 large butternut squash
4-6 chicken feet for broth 2 lb kale, arugula or spinach
4 lb beef shank, grass-fed 2 lb carrots
4 lb beef knuckle, grass-fed 1-2 stalks leeks (omit for low FODMAP)
1.5 lb beef stew meat, grass-fed 1 lb zucchini
2 lb ground beef, grass-fed (or lamb, bison, 1 bunch celery
etc to switch it up) 1 lb parsnip (sub carrots for GAPS)
1 lb bacon, pastured 1-2 sweet potatoes (sub squash for GAPS)
3 cans sardines, wild caught sauerkraut (store bought or homemade)
1 lb frozen shrimp, wild caught fermented beets (store bought or homemade)
sliced jicama, or fresh jicama

FRUIT pantry staples

1-2 avocados (omit for low FODMAP) grass-fed collagen
1 lb apples (possibly omit for low FODMAP) coconut butter/mana
raspberries coconut oil
blueberries coconut milk & coconut flour
lemon (or lemon juice) Carob Powder (Omit for GAPS & low FODMAP)
olive oil
turmeric
ginger
herbs like rosemary, sage, thyme, parsley,
garlic, etc...season to taste!
sea salt

- 23 -
 Prep Guide
Week 1

round 1: weekend Round 2: mid-week

1. Broth & Stew 1. Broth & Stew

• On Friday morning (before week 1 begins), begin 1. Midweek, prepare chicken bone broth.
making the beef bone broth for the stew and for 2. Once the bone broth is done, prepare the carrot
drinking. ginger soup.
• On Sunday morning, remove the bones from
the crock pot, strain the broth, and prepare the
beef stew. Cool in 8 hours to be ready for Monday 2. Veggies
morning!
1. Preheat the oven to 400°F.
2. Prepare needed veggies.
2. Cooked Veggies
1. Preheat the oven to 400°F. 3. Meat & Fish
2. Prepare needed veggies.
1. After you’re done with the veggies, keep the oven
to 375°F. Prepare the bacon in the oven for 18-20
3. Fresh Veggies minutes or until crispy.
2. On a stove top, brown the ground meat and
1. While the veggies are cooking, wash and chop season to taste.
the fresh veggies and greens and prepare the 3. Make the breakfast patties on the stove.
salads.
2. Store in glass containers for lunches and snacks
throughout the week!

Tip: Make easy salad dressings from lemon, lime and

olive oil and keep it on the side.

4. Meat & Fish

1. After you’re done with the veggies, keep the oven
to 375°F. Prepare the bacon in the oven for 18-20
minutes or until crispy.
2. On a stove top, brown the ground meat and
season to taste.
3. Make the breakfast patties on the stove.

5. Snacks & Treats

1. Prepare snacks and treats as needed through out
the week.

- 24 -
 Shopping List
Week 2

Meat veggies
1 lb ground beef, grass-fed (or lamb, turkey, 2-3 lbs salad greens (kale, spinach, argula, etc.)
bison, etc.)
2 lb zucchini
1 lb bacon, pastured
1 bunch celery
1 lb liver, pastured (lamb, beef or chicken)
2 lbs carrots
2 lbs chicken thigh or breast, pastured
1 medium butternut squash
1 lb shrimp, wild caught
1 head red cabbage, omit for low FODMAP
1 lb salmon, wild caught
1 medium onion (sub leek greens for low-
1-2 lbs chicken backs FODMAP)
4-6 chicken feet for broth 1-2 sweet potatoes (sub squash for GAPS)
2 cans wild caught salmon 1-2 cucumbers
1 head cauliflower (or pre-made caulirice)
1 lb plantains (omit for GAPS)
FRUIT Sauerkraut (storebought or homemade)

1-2 avocados
1 lb apples
pantry staples
berries of choice
lemon grass-fed collagen
coconut butter/mana
coconut oil and coocnut flour
Carob Powder (Omit for GAPS & low FODMAP)
olive oil
herbs like rosemary, sage, thyme, parsley,
ginger, garlic, etc... season to taste!
sea salt

- 25 -
 Prep Guide
Week 2

round 1: weekend Round 2: mid-week

1. Broth & Stew 1. Veggies

• On Friday morning (before week 1 begins), begin 1. Preheat the oven to 400°F.
making the chicken bone broth for the breakfast 2. Prepare the needed veggies.
soup and for drinking.

2. Meat & Fish

2. Cooked Veggies
1. On a stovetop, prepare the salmon cakes and the
1. Preheat the oven to 400°F. ground meat.
2. Prepare the following veggies: butternut squash, 2. Prepare the pate recipe of your choice.
sweet potato (omit for GAPS and sub more squash),
brussesls Sprouts, cauliflower, carrots, and other
veggies if desired.

3. Fresh Veggies
1. While the veggies are cooking, wash and chop
the fresh carrots and cucumbers and prepare the
salads.
2. Store in glass containers for lunches and snacks
throughout the week!

Tip: Make easy salad dressings from lemon, lime and

olive oil and keep it on the side.

4. Meat & Fish

1. After you're done with the veggies, prepare the
meatballs and the salmon in the oven.
2. Prepare the breakfast soup.

5. Snacks & Treats

1. Prepare snacks and treats as needed through out
the week.

- 26 -
 Shopping List
Week 3

Meat veggies
2 lb ground beef, grass-fed (or lamb, turkey, 2-3 lbs salad greens (kale, spinach, argula, etc.)
bison, etc.)
1 bunch celery
1 lb liver, pastured
1 lb cucumbers
2 lb beef shank, grass-fed
2 medium plantains, green (omit for GAPS)
2 lb beef knuckle, grass-fed
2 lbs zuchinni
1.5 lb Beef stew meat, grass-fed
1 medium onion (sub leek greens for low-
2 lbs chicken thigh or breast, pastured FODMAP)
2 cans sardines, wild caught 1 head red cabbage
1 lb salmon, wild caught fermented beets or fresh beets (storebought or
chicken feet for broth homemade)
sauerkraut (storebought or homemade)
2-3 stalks leeks (omit for low FODMAP)

FRUIT pantry staples

1-2 avocados grass-fed collagen
1 lb apples coconut butter/mana
berries of choice coconut oil & coconut flour
lime carob powder (Omit for GAPS & low FODMAP)
lemon olive oil
herbs like rosemary, sage, thyme, parsley,
ginger, garlic, etc... season to taste!
sea salt

- 27 -
 Prep Guide
Week 3

round 1: weekend Round 2: mid-week

1. Broth & Stew 1. Broth & Stew

• On Friday morning (before week 1 begins), begin
making the beef bone broth for the stew and for
drinking.
• On Sunday morning, remove the bones from
the crock pot, strain the broth, and prepare the
beef stew. Cool in 8 hours to be ready for Monday
morning!
2. Cooked Veggies
1. Preheat the oven to 400°F.
2. Prepare the needed veggies and starches.
3. Fresh Veggies
1. While the veggies are cooking, wash and chop
the fresh veggies and prepare the salads.
2. Store in glass containers for lunches and snacks
throughout the week!
1. Midweek, prepare more bone broth.
2. Once the bone broth is done, prepare the
breakfast soup.
2. Veggies
1. Preheat the oven to 400°F.
2. Prepare the following veggies: butternut squash,
cabbage, plantain, and other veggies of choice.
3. Cook caulirice on the stove.
3. Meat & Fish
1. After you’re done with the veggies, keep the oven
to 375°F and prepare the salmon.
2. Prepare the pate recipe of your choice.
3. Cook ground meat on the stove.

Tip: Make easy salad dressings from lemon, lime and

olive oil and keep it on the side.

4. Meat & Fish

1. After you’re done with the veggies, keep the oven
to 375°F. Prepare the bacon in the oven for 18-20
minutes or until crispy.
2. Prepare the pate recipe of your choice.
3. Prepare the herbed breakfast patties on the
stove.

5. Snacks & Treats

1. Prepare snacks and treats as needed through out
the week.

- 28 -
 Shopping List
Weeks 4 & 5

Meat veggies
1 lb shrimp, wild caught 2-3 lbs greens (kale, spinach, arugula, etc)
2 lb ground beef, grass-fed (or lamb, turkey, 2 lb carrots
bison, etc.)
2 bunches of leeks (omit for low FODMAP)
1 lb bacon, pastured
1 bunch of celery
4 lb beef shank, grass-fed
1 lb bok choy
4 lb beef knuckle, grass-fed
2 medium plantains, green (omit for GAPS)
chicken backs and feet for broth
1 lbs zuchinni
3 cans sardines, wild caught
1 medium onion
2 cans salmon, wild caught
1 bunch radishes
1 lb salmon, wild caught
fermented beets/ fresh beets (storebought or
1.5 lb beef stew meat, grass-fed homemade)
1 head cauliflower (sub for low FODMAP)
sauerkraut or other fermented veggies
(storebought or homemade)

FRUIT pantry staples

1-2 avocados grass-fed collagen
apples coconut butter/mana
berries of choice coconut oil
lemon coconut milk and coconut flour
carob powder (Omit for GAPS & low FODMAP)
olive oil
turmeric
ginger
herbs like rosemary, sage, thyme, parsley,
garlic, etc... season to taste!
sea salt

- 29 -
 Prep Guide
Weeks 4 & 5

round 1: weekend Round 2: mid-week

1. Broth & Stew 1. Broth & Stew

• On Friday morning (before week 1 begins), begin 1. Midweek, prepare more bone broth.
making the bone broth for the stew and for 2. Once the bone broth is done, prepare the carrot
drinking. soup and beef stew.
• On Sunday morning, remove the bones from the
crock pot, strain the broth.
2. Veggies
2. Cooked Veggies 1. Preheat the oven to 400°F.
2. Prepare the following veggies: butternut squash,
1. Preheat the oven to 400°F. cabbage, plantain, and other veggies of choice.
2. Prepare the needed veggies. 3. Cook caulirice on the stove.

3. Fresh Veggies 3. Meat & Fish

1. While the veggies are cooking, wash and chop
the fresh veggies and prepare the salads.
2. Store in glass containers for lunches and snacks
throughout the week!
Tip: Make easy salad dressings from lemon, lime and
olive oil and keep it on the side.
1. After you’re done with the veggies, prepare the
meatballs, then the salmon
2. Prepare the pate recipe of your choice.
3. Prepare the salmon patties.
4. Prepare the bacon in the oven for 18-20 minutes
or until crispy.

4. Meat & Fish

1. Prepare the shrimp on the stove, and the shrimp
soup.
2. Prepare the herbed breakfast sausage on the
stove.

5. Snacks & Treats

1. Prepare snacks and treats as needed throughout
the week.

- 30 -
The Meal Plan
With Pictures
 W
ee
k1
Monday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Beef Stew Beef Stew

Sauerkraut

Tuesday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Meatballs with Sweet Potato Beef Stew
Sauerkraut (Sub for GAPS) with Coconut Oil,
Greens, & Zucchini

- 32 -
 W
ee
k1
Wednesday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Meatballs with Sweet Potato Salad With Sardines, Olive Oil,
Sauerkraut (Sub for GAPS) with Coconut Oil, Dressing, Fermented or Roasted
Greens, & Zuccini Beets, & Apples (Sub Beets &
Apples for low FODMAP)

Thursday
Breakfast Lunch Dinner

Salad With Sardines, Olive Oil, Salad With Sardines, Olive Oil, Carrot Ginger Soup With
Dressing, Fermented or Roasted Dressing, Fermented or Roasted Meatballs, Greens & Sauerkraut
Beets, & Apples (Sub Beets & Beets, & Apples (Sub Beets &
Apples for low FODMAP) Apples for low FODMAP)

- 33 -
 W
ee
k1
Friday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Carrot Ginger Soup With Carrot Ginger Soup With
Sauerkraut Meatballs, Greens & Sauerkraut. Meatballs, Greens & Sauerkraut.

Saturday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Shrimp With Zoodles, Greens, Shrimp With Zoodles, Greens,
Patties, Greens & Berries & a Olive Oil & Lemon Olive Oil & Lemon
Kraut (not pictured).

- 34 -
 W
ee
k1
Sunday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Shrimp With Zoodles, Greens, Salmon With Greens, &
Patties, Greens & Berries & a Olive Oil & Lemon Caulifower Rice (Sub With Other
Kraut (not pictured) Veggies for low FODMAP)

Optional Snacks & Treats

Eaten throughout the week when hungry.

Golden Milk Coconut Carob Bites (Sub Fresh Fruits & Veggies With
Turmeric Bites for GAPS and low Avocado (Sub Fruit & Careful
FODMAP) With Avocado for low FODMAP)

- 35 -
 W
ee
k2
Monday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Salmon With Greens, & Salmon With Greens, &
(Omit Green Onion for Low Caulifower Rice (Sub With Other Caulifower Rice (Sub With Other
FODMAP) Veggies for low FODMAP) Veggies for low FODMAP)

Tuesday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Meatballs with Sweet Potato Meatballs with Sweet Potato
(Omit Green Onion for Low (Sub for GAPS) with Coconut Oil, (Sub for GAPS) with Coconut Oil,
FODMAP) Greens, & Zuccini Greens, & Zuccini

- 36 -
 W
ee
k1
Wednesday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Meatballs with Sweet Potato Pate With Greens, Plantains,
(Omit Green Onion for Low (Sub for GAPS) with Coconut Oil, Veggies, & Kraut
FODMAP) Greens, & Zuccini

Thursday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Pate With Greens, Plantains (sub Ground Meat With Butternut
Sauerkraut for GAPS), Veggies, & Kraut Squash, Cabbage (Swap For Low
FODMAP), Avocado, & Broth

- 37 -
 W
ee
k2
Friday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Ground Meat With Butternut Ground Meat With Butternut
Sauerkraut Squash, Cabbage (Swap For Low Squash, Cabbage (Swap For Low
FODMAP), Avocado, & Broth FODMAP), Avocado, & Broth

Saturday
Breakfast Lunch Dinner

Salmon Cakes With Berries Shrimp With Zoodles, Greens, Shrimp With Zoodles, Greens,
Olive Oil & Lemon Olive Oil & Lemon

- 38 -
 W
ee
k2
Sunday
Breakfast Lunch Dinner

Salmon Cakes With Berries Pate With Greens, Plantains (sub Pate With Greens, Plantains (sub
for GAPS), Veggies, & Kraut for GAPS), Veggies, & Kraut

Optional Snacks & Treats

Eaten throughout the week when hungry.

Lemon Berry Gummies Turmeric Bites Fresh Fruits & Veggies With
Avocado (Sub Fruit & Careful
With Avocado for low FODMAP)

- 39 -
 W
ee
k3
Monday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Salad With Sardines, Olive Oil, Pate With Greens, Plantains,
Patties, Greens & Berries & a Dressing, Fermented or Roasted Veggies, & Kraut
Kraut (not pictured) Beets, & Apples (Sub Beets &
Apples for low FODMAP)

Tuesday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Beef Stew Beef Stew

Patties, Greens & Berries & a
Kraut (not pictured)

- 40 -
 W
ee
k3
Wednesday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Beef Stew Ground Meat With Butternut

Patties, Greens & Berries & a Squash, Cabbage (Swap For Low
Kraut (not pictured) FODMAP), Avocado, & Broth

Thursday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Ground Meat With Butternut Ground Meat With Butternut
(Omit Green Onion for Low Squash, Cabbage (Swap For Low Squash, Cabbage (Swap For Low
FODMAP) FODMAP), Avocado, & Broth FODMAP), Avocado, & Broth

- 41 -
 W
ee
k3
Friday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Salmon With Greens, & Salmon With Greens, &
(Omit Green Onion for Low Caulifower Rice (Sub With Other Caulifower Rice (Sub With Other
FODMAP) Veggies for low FODMAP) Veggies for low FODMAP)

Saturday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Pate With Greens, Plantains (sub Salmon With Greens, &
(Omit Green Onion for Low for GAPS), Veggies, & Kraut Caulifower Rice (Sub With Other
FODMAP) Veggies for low FODMAP)

- 42 -
 W
ee
k3
Sunday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Salad With Sardines, Olive Oil, Pate With Greens, Plantains (sub
Sauerkraut Dressing, Fermented or Roasted for GAPS), Veggies, & Kraut
Beets, & Apples (Sub Beets &
Apples for low FODMAP)

Optional Snacks & Treats

Eaten throughout the week when hungry.

Berries & Kale Smoothie Anti-Inflammatory Fresh Fruits & Veggies With
Turmeric BItes Avocado

- 43 -
 W
ee
k4
Monday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Lemongrass Shrimp Soup With Shrimp With Zoodles, Greens,
Sauerkraut Bokchoy Olive Oil & Lemon

Tuesday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Shrimp Salad With Greens, Apple, Lemongrass Shrimp Soup With
Patties, Greens & Berries & a Radish, Bacon, & Sliced Jicama Bokchoy
Kraut (not pictured)

- 44 -
 W
ee
k4
Wednesday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Salad With Sardines, Olive Oil, Salad With Sardines, Olive Oil,
Patties, Greens & Berries & a Dressing, Fermented or Roasted Dressing, Fermented or Roasted
Kraut (not pictured) Beets, & Apples (Sub Beets & Beets, & Apples (Sub Beets &
Apples for low FODMAP) Apples for low FODMAP)

Thursday
Breakfast Lunch Dinner

Salmon Cakes With Berries Salad With Sardines, Olive Oil, Carrot Ginger Soup With
Dressing, Fermented or Roasted Meatballs, Greens & Sauerkraut.
Beets, & Apples (Sub Beets &
Apples for low FODMAP)

- 45 -
 W
ee
k4
Friday
Breakfast Lunch Dinner

Salmon Cakes With Berries Carrot Ginger Soup With Carrot Ginger Soup With
Meatballs, Greens & Sauerkraut. Meatballs, Greens & Sauerkraut.

Saturday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Beef Stew Beef Stew

Sauerkraut

- 46 -
 W
ee
k4
Sunday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Beef Stew Pate With Greens, Plantains,
Sauerkraut Veggies, & Kraut

Optional Snacks & Treats

Eaten throughout the week when hungry.

Golden Milk Coconut Carob Bites (Sub Fresh Fruits & Veggies With
Turmeric Bites for GAPS and low Avocado (Sub Fruit & Careful
FODMAP) With Avocado for low FODMAP)

- 47 -
 W
ee
k5
Monday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Pate With Greens, Plantains (sub Pate With Greens, Plantains (sub
Sauerkraut for GAPS), Veggies, & Kraut for GAPS), Veggies, & Kraut

Tuesday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Salmon With Greens, & Salmon With Greens, &
Patties, Greens & Berries & a Caulifower Rice (Sub With Other Caulifower Rice (Sub With Other
Kraut (not pictured) Veggies for low FODMAP) Veggies for low FODMAP)

- 48 -
Recipes
Broths & Soups
 DIFICATIO DIFICATIO

Beef Bone Broth

MO N MO N

LOW
AIP FODMAP GAPS

Cook Time: 48 Hours (set it & forget it!)

Serving Size: 3-4

Ingredients
• 2 lb grass-fed meaty shank bones (w/ marrow
preferred)
• 2 lb grass-fed joint bone (ankle, knuckle, etc.)
enough filtered water to just barely cover the
bones (varies)
• 1 tbsp raw apple cider vinegar
• 1 cup veggies of choice (tops of carrots, ends of
onions/leeks for non-low fodmap, etc.)
• 2 bay leaves- 2 sage leaves (or 1 tsp dried)
• 1 tsp fresh rosemary (or dried)
• 1 tsp parsley
• 1-2 tsp sea salt

Instructions
1. Roast the bones in the oven at 400°F for 15-20 min.
2. Add the bones to a crockpot (or a stock pot on low heat) and add enough filtered water to just barely cover
the bones.
3. Add the veggies of choice and spices (reserving the parsley).
4. Leave on low heat for 48 hours. The broth should just barely be simmering. Tip: Skim the top a few hours in to
remove any gunk!
5. Add the parsley the last few hours to help pull more minerals.
6. Strain bones and cool broth. I recommend adding the broth to a metal mixing bowl, and adding that bowl to
a large pot/bowl filled with ice.
7. Reserve 2-3 cups for sipping and save the rest for stew.
8. TIP : When the broth cools, either add the rendered fat back in, or save it for cooking! It's great for cooking
vegetables :)

- 50 -
Beef Stew
DIFICATIO DIFICATIO
MO N MO N

LOW
AIP FODMAP GAPS

Cook Time: 8 Hours (set it & forget it!)

Serving Size: 3-4

Ingredients
• 6-8 cups bone broth
• 1.5 lbs - 2 lbs grass-fed stew meat
• 2 cups parsnips (sub carrots for lower starch
GAPS)
• 1 medium leek (sub celery for low-FODMAP)
• 1 cup greens (like kale or arugula)
• 1-2 stalks celery
• 1 sage leaf
• 1 tsp fresh rosemary (or dried)
• 1-2 tsp sea salt

Instructions
1. Take beef bone broth and add it back to the crock pot (or large stock pot set to low... crock pot is preferable).
2. Add in the stew meat, the veggies, (reserving the leeks if using) and more seasonings to taste
3. Leave on low for 8 hours, adding the leeks (if using) on the last hour, and the greens at the very end (or
reserve until serving for better texture).
4. Cool similarly to the broth and enjoy!

- 51 -
Chicken Bone Broth
Cook Time: 24 Hours (set it & forget it!)
Serving Size: 3-4

Ingredients Instructions
• 2 chicken backs, pastured 1. Set the oven to 400 F, and roast the chicken for
• 4-6 chicken feet (toes removed.. cute, I know) 10-15 minutes.
• 1 cup veggies of choice 2. Remove from the oven, allow to cool, and add to
• 1/2 tsp sea salt a crock pot set to low.
• 1 tsp sage 3. Add veggies of choice, and fill crock pot with
• 1 tsp rosemary enough water to just barely cover the bones.
• 1 tsp thyme 4. Add raw apple cider vinegar and herbs.
• 1 tsp raw apple cider vinegar 5. Remove any gunk from the top of the water a few
hours in.
6. After 24 hours, remove the bones and veggies
and cool the broth.
7. Use for sipping and for soups.

- 52 -
Kitchen Sink
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Breakfast Soup
Cook Time: 30-35 Minutes
Serving Size: 3

Ingredients
• 4-5 cups of chicken bone broth
• 2 cups cooked chicken thigh, shredded
• 4 med zuchinnis (or squash of choice,) chopped
• 4 stalks of celery, chopped
• 2 cups kale (or spinach or greens of choice)
• 1 medium onion, diced (omit for low-FODMAP)
• 1 tbsp coconut oil or solid cooking fat
• 1/2 tsp sea salt
• 1 tsp sage

Instructions
1. On medium heat, add the oil to a medium stock pot.
2. Add the onions (if using) and sautee until soft.
3. Add the remainder of the veggies and sautee until slightly soft and browned.
4. Fill the pot with the broth and bring to a low simmer.
5. Remove from heat, and serve with garnish immediately or keep in the fridge for 3-4 days.

- 53 -
Carrot Ginger Soup
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Cook Time: 30-35 Minutes

Serving Size: 3

Ingredients
• 4.5 cups of chicken or beef bone broth
• 1 lb carrots, chopped
• 1 medium onion, diced (omit for low FODMAP)
• 1 inch fresh grated ginger
• 1 tbsp coconut oil or solid cooking fat
• 1/2 tsp sea salt
• 1 tsp sage
• fresh chives

Instructions
1. On medium heat, add the oil to a medium stock pot.
2. Add the onion and stir until slightly soft.
3. Add the carrots and ginger and stir until slightly soft.
4. Fill the pot with the broth and bring to a low simmer for 20-25 minutes, or until carrots are tender.
5. Blend with a hand blender or in a high speed blender, and top with chives if desired.

- 54 -
Lemongrass
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Shrimp Soup
Cook Time: 15 Minutes
Serving Size: 3

Ingredients
• 4-5 cups of chicken bone broth (or vegetable
broth)
• 1 tsp dried lemon grass
• 1 lb shrimp, wild caught
• 1 lb bok choy, ends chopped off
• 1/2 tsp sea salt
• 1/2 tsp grated ginger
• 1 tbsp coconut oil
• Fresh green onion for garnish (omit for low
FODMAP)

Instructions
1. On medium heat, add the broth to a stove top. Add the lemomgrass, ginger, coconut oil, and salt, and bring
to a simmer for 5-10 minutes.
2. Add the bok choy and cook until soft.
3. Keeping the broth at a simmer, add the shrimp and cook until pink.
4. Serve with green onion for garsnish (if compliant).

- 55 -
Recipes
Proteins
Salmon Patties
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Cook Time: 45 Minutes

Serving Size: 3 (makes 9-10 patties)

Ingredients
• 2 cans of wild caught salmon
• 2 medium zuchinni’s
• 1 medium leek, (OMIT for low FODMAP and sub
extra zuchinni)
• 1 tbsp coconut flour
• 1 clove garlic (OMIT for low FOD-MAP)
• 2 tbsp cooking fat + 1 tsp for greasing the pan
• 1/2 tsp sea salt
• 1 tsp fresh or dried dill
• Fresh green onion (if desired)

Instructions
1. Preheat the oven to 400°F.
2. Chop the zuchinni, and leek (if using) and add along with garlic (if using), coconut flour, dill and salt to a food
processor and set to chop.
3. Drain the canned slamon and add to the food processor with cooking fat and blend.
4. Form into small cakes, using a cheesecloth (or paper towel) to remove excess liquid.
5. Place on a greased cooking sheet lined with parchment paper and cook for 40-45 minutes, very carefully
flipping halfway through. Finish them in a frying pan if they need extra crisping. What really holds these
together is the browned crisp!
6. Allow to cool, and serve for breakfast or lunch with fresh green onion if desired. Be very conscious to be
careful with them. They can be easily broken as they don't contain eggs.

- 57 -
Herbed Breakfast
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Patties
Cook Time: 6-9 Minutes
Serving Size: 3

Ingredients
• 1 lb grass-fed ground beef (or lamb, or bison if
desired!)
• 1 tsp garlic powder (omit for low- FODMAP)
• 1/2 tsp rosemary
• 1/2 tsp thyme
• 1/2 tsp sea salt

Instructions
1. Mix the ground meat with the seasoning in a bowl.
2. Form the meat into small patties and cook over medium heat in a skillet for 6-9 minutes or until cooked
through.
3. Serve immediately or store for 3-4 days in the fridge.

- 58 -
Salmon Filets
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Cook Time: 15 Minutes

Serving Size: 3

Ingredients
• 3 wild caught salmon filets
• 1 tbsp solid cooking fat
• 1/2 juice of lemon
• 1 tsp coconut aminos (optional, omit for low-
FODMAP)
• 1/2 tsp sea salt

Instructions
1. Preheat oven to 375°F.
2. Place the salmon filets skin side down onto a cooking sheet lined with parchment paper.
3. Top the salmon with sea salt, lemon juice, cooking fat and coconut aminos (if using).
4. Bake for 14-15 minutes or until salmon flakes with a fork.
5. Serve immediately or store in fridge for 2-3 days.

- 59 -
Sauteed Shrimp
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Cook Time: 15 Minutes

Serving Size: 2.5-3

Ingredients
• 1 lb shrimp, peeled and deveined
• 1 tbsp coocnut oil or solid cooking fat
• 1/2 tsp sealt
• 1 tsp garlic powder (or 1 clove fresh garlic.. omit
for low FODMAP)
• 1 tsp fresh lemon juice

Instructions
1. Preheat oven to 375°F.
2. Place the salmon filets skin side down onto a cooking sheet lined with parchment paper.
3. Top the salmon with sea salt, lemon juice, cooking fat and coconut aminos (if using).
4. Bake for 14-15 minutes or until salmon flakes with a fork.
5. Serve immediately or store in fridge for 2-3 days.

- 60 -
Pate 1st Way AIP GAPS

Cook Time: 25-30 Minutes

Serving Size: 3-4

Ingredients Instructions
• 1 lb grass-fed beef liver (can sub for chicken or 1. Add the cooking fat to a large skillet on medium
lamb) heat.
• 1 medium onion, diced 2. Once melted, add the onion and satuee until
• 1/3 cup solid cooking fat (ghee, chicken fat, and soft.
tallow are all great here) 3. Add the garlic and liver and stir until cooked
• 1/3 cup coconut cream (from full fat coconut milk through.
left in the fridge over night, not coconut "butter") 4. Remove from heat and cool.
• 1 clove garlic, minced. 5. Place the liver, onions, coconut cream and
• 1/2 tsp sage seasoning into a food processor and pulse until
• 1/2 tsp fresh rosemary combined and creamy.
• 1/2 tsp sea salt 6. Serve with sliced apples, cucumbers, carrots,
plantain chips, etc!

Pate 2nd Way AIP

LOW
FODMAP GAPS

Cook Time: 25-30 Minutes

Serving Size: 3-4

Ingredients Instructions
• 1 lb pastured chicken liver (can sub for beef) 1. Add the cooking fat to a large skillet on medium
• 1/2 cup leek greens, chopped (optional to sub w/ heat.
one onion for non-low FODMAP.. just sautee the 2. Once melted, add the liver and stir until cooked
onion first!) through.
• 1/3 cup solid cooking fat (ghee, chicken fat, and 3. Remove from heat and cool.
tallow are all great here) 4. Place the liver, leek greens and seasoning into
• 1/2 tsp sage a food processor and pulse until combined and
• 1/2 tsp fresh rosemary creamy.
• 1/2 tsp sea salt 5. Serve with veggies and fruit of choice!

- 61 -
Lamb Meatballs AIP
LOW
FODMAP GAPS

Cook Time: 30-35 Minutes

Serving Size: 3-4

Ingredients Instructions
• 1 lb grass-fed ground lamb (possibly sub beef if 1. Preheat the oven to 400°F.
desired) 2. Combine the lamb with garlic (if using), basil and
• 1 tsp dried basil sea salt in a bowl.
• 1 clove garlic-minced (omit for low- FODMAP) 3. Roll the lamb into meatballs (about a dozen) and
• 1/2 tsp sea salt place on an ungreased baking sheet.
4. Bake the meatballs in the oven for 30-35 minutes
or until cooked through.
5. Serve immediately or store for 3-4 days in the
fridge.

Herbed Chicken AIP

LOW
FODMAP GAPS

Thighs
Cook Time: 30-40 Minutes
Serving Size: 3-4

Ingredients Instructions
• 2 lb chicken thighs, pastured 1. Preheat the oven to 400°F.
• 2 tbsp solid cooking fat 2. Season the chicken with herbs and solid cooking
• 1 tsp rosemary fat.
• 1/2 tsp parsley 3. Cook in the oven for 35-40 minutes or until
• 1/2 tsp thyme internal temperatue reads 165°F.
• 1/2 tsp sea salt 4. Shred for breakfast soup, or salads.

- 62 -
Recipes
Veggies & Sides
Red Cabbage Cook Time: 20 Minutes
Serving Size: 3-4

Ingredients Instructions
• 1 head of red cabbage 1. Preheat the oven to 375°F
• 1 tbsp cooking fat. 2. Slice the cabbage as if you were making cole
• 1/2 tsp sea salt slaw, shredding it into long strips. Discard the
thick white veins in the center.
3. Lay the cabbage on a baking sheet and top with
cooking fat and sea salt.
4. Bake in oven for 20 minutes or until just a few
pieces are barely crisped

Cauliflower Rice
Omit for LOW FODMAP

Cook Time: 35 Minutes

Serving Size: 3-4

Ingredients Instructions
• 1 large head of cauliflower 1. Slice cauliflower into smaller pieces.
• 1 tbsp cooking fat 2. Top with melted cooking fat, sea salt and
• 1 tsp garlic powder (omit for low-FODMAP) combine.
• 1/2 tsp sea salt 3. Bake for 25-30 minutes or until crispy to liking.
• 1 tsp coconut aminos

Butternut Squash Cook Time: 30 Minutes

Serving Size: 3

Ingredients Instructions
• 1 large butternut squash 1. Preheat oven to 415°F
• 1 tbsp cooking fat. 2. Slice butternut squash into smaller pieces,
• 1 tsp ground sage. removing the peel and the seeds.
• 1/2 tsp sea salt. 3. Top with melted cooking fat, sea salt and
combine.
4. Bake for 25-30 minutes or until crispy to liking.

- 64 -
Oven Baked Plantains
Omit foR GAPS

Cook Time: 30 Minutes

Serving Size: 3-4 Servings

Ingredients Instructions
• 2 medium green plantains 1. Preheat oven to 400°F
• 1 tbsp cooking fat. 2. Peel the plantains carefully with a knife and slice
• 1 tsp sea salt into small medalions.
3. Top with melted cooking fat, sea salt and
combine.
4. Bake for on parchment paper for 30 minutes or
until crispy to liking.

Roasted Beets
Omit for LOW FODMAP

Cook Time: 35 Minutes

Serving Size: 2-3 Servings

Ingredients Instructions
• 2 medium beets, peeled and chopped 1. Preheat oven to 400°F
• 1 tbsp solid cooking fat 2. Top the beets with melted cooking fat, sea salt,
• 1/2 tsp sea salt and rosemary.
• 1 tsp rosemary 3. Bake for 30-35 minutes or until soft.

Spaghetti Squash Cook Time: 35-45 Minutes

Serving Size: 3-4 Servings

(Substitute for Zoodles)

Ingredients Instructions
• 1 medium spaghetti squash 1. Preheat oven to 400°F
• 1 tsp garlic powder (omit for low-FODMAP) 2. Carefully slice the squash down the middle and
• 1 tsp sea salt de-seed.
3. Place the squash cut side down onto a baking
sheet. Bake for 35-45 minutes or until the outside
is tender.
4. Remove from oven and allow to cool. Once
cooled, use a fork to pull out the squash strands.
5. Add seasoning and serve.

- 65 -
Zuchinni Noodles Cook Time: 5 Minutes
Serving Size: 2-3 Servings

Ingredients Instructions
• 2-3 large zuchinni 1. With a spiralizer, spiralize the zuchinni.
• 1 tbsp cooking fat. 2. Add cooking fat to a pan on medium heat, and
• 1 tsp garlic powder (omit for low FODMAP) slowly cook until slightly soft.
• 1 tsp sea salt.

Sweet Potatoes
Omit foR GAPS

Cook Time: 45-50 Minutes

Serving Size: 1-2 Servings

Ingredients Instructions
• 1-2 medium sweet potatoes 1. Preheat oven to 400°F
• 1 tbsp cooking fat. 2. Peel the sweet potatoes and cut a slit down the
• 1 tsp sea salt middle.
• Cinnamon if desired 3. Top with cooking fat and salt.
4. Roast for 45-50 minutes or until soft.

- 66 -
Recipes
Snacks & Treats
Carob Coconut AIP

Collagen Bites
Cook Time: 10 Minutes
Serving Size: 9-10 Bites

Ingredients
• 1 cup coconut cream concentrate/coconut butter
• 3/4 cup shredded coconut + extra for garnish
• 2 scoops collagen powder (or 4 tbsp)
• 1 tbsp coconut oil
• 1 tbsp carob powder (cocoa powder works too if
not AIP)
• 2 tbsp filtered water

Instructions
1. Soften the coconut butter (either in the microwave, or it’ll just be soft enough if your house is sweltering like
mine) to where it’s easy to work with and stir. .
2. Fold in the remainder of the ingredients and stir well until evenly combined. Add more water if too thick.
3. Once combined, begin rolling the mixture into balls about a half an inch wide, or to size of liking, and
sprinkle with extra shredded coconut for garnish.
4. Place in the refrigerator for at least an hour,

- 68 -
Anti - Inflammatory AIP
LOW
FODMAP GAPS

Turmeric Bites
Cook Time: 10 Minutes
Serving Size: 9-10 Bites

Ingredients
• 1 cup coconut butter
• 1/2 cup shredded coconut + 1/2 tsp for topping
• 1 tbsp coconut milk (or water)
• 1 tsp coconut oil
• 3 tsp turmeric

Instructions
1. Add the coconut butter and the shredded coconut to a mixing bowl and stir well to combine. You want the
coconut butter to be soft, so depending on the consistency of yours, heat it up in the microwave for about 10
seconds if needed.
2. Add the remaining ingredients and combine.
3. Begin rolling the dough into balls about 1/4″ in diameter, (or you can easily choose whichever size you’d like)
and place onto a plate. If desired sprinkle about 1/2 tsp of shredded coconut on top of the bites.
4. Put the turmeric bites into the refrigerator and chill for a minimum of 30 minutes.
5. Remove from the fridge and enjoy!

- 69 -
Greens & Berries AIP
LOW
FODMAP GAPS

Smoothie
Cook Time: 5 Minutes
Serving Size: 1

Ingredients
• 1 cup of coconut milk or water
• 1/4 cup of ice
• 1/2 cup of mixed berries (no blackberries for low-
FODMAP)
• 1 cup of greens
• 2 scoops of grass-fed collagen
• 1 tbsp coconut oil or olive oil

Instructions
1. Add the greens and the liquid to a high speed blender and blend until smooth.
2. Add the remainder of the ingredients and blend.

- 70 -
Lemon Berry AIP
LOW
FODMAP GAPS

Gummies
Cook Time: 15-20 Minutes
Serving Size: 5-6 Servings

Ingredients
• 1 cup mixed berries (strawberries, blueberries,
and raspberries)
• 3/4 lemon juice
• 4 tbsp grass-fed gelatin

Instructions
1. Heat the berries and lemon juice in a sauce pan over medium heat until the berries are soft.
2. Add the mixture to a blender and blend until combined.
3. Allow to cool and add the gelatin.
4. Blend the mixture until combined.
5. Pour the mixture into molds or a glass pyrex dish and refridgerate for at least an hour before eating.

- 71 -
Golden Milk AIP
LOW
FODMAP GAPS

Cook Time: 5 Minutes

Serving Size: 1

Ingredients
• 8 oz coconut milk
• 1 tbsp coconut oil
• 1 tbsp turmeric powder
• 1 tsp grated ginger
• 1 scoop collagen powder
• Pinch of black pepper (omit for AIP)

Instructions
1. Heat the coconut milk with coconut oil on medium heat
2. Bring to a simmer and add the other ingedients.
3. Stir with a whisk until well combined.
4. Strain ginger, serve warm and enjoy!

- 72 -
 What to do After
the 30 Days...
1. Pat yourself on the back!
Way to go!! Healing diets are not easy. Even if you weren't "perfect", that doesn't matter! You’ve done an
amazing thing for your body and should be incredibly proud.

2. Remember that this is just a template and you may need more time to heal.
Everyone is different and many need more than 30 days until they can successfully reintroduce foods.

3. Evaluate your progress with a practitoner.

Check in with your doctor or nutrionist to see how you’re doing. You may be at the perfect spot, or you may
need more support to move forward.

4. Keep eating healing foods!

After eating healing foods for 30 days, you’ve created the habit to keep it going. We need heaing foods for our
whole life to keep us healthy, and keep maintaining our gut health.

5. Follow a structured reintroduction plan for some of the foods that were mentioned
on page 10 that could be reintroduced.
Foods need to be reintroduced in a structured manner, and one by one. I reccomend working with a
practitoner, and checking out the book, Reintroducing Foods on the Paleo AIP.

- 73 -
 Continue Your Healing Journey
and Get More Support

Michelle offers one on one support, and nutritional therapy packages. Contact her at
unboundwellness@gmail.com to customize and further your healing journey!

You can find more recipes, tips, and musings from Michelle on her blog at unboundwellness.com, on instagram
(instagram.com/unboundwellness) and facebook (facebook.com/unboundwellnessnutrition).

- 74 -
 About the Author
Hi. I'm Michelle.
I’m a 20-something Nutritional Therapy practitioner
living in Dallas, TX with my husband, and I write
everything you’ll find at unboundwellness.com.
When I was 17 I was diagnosed with a chronic
autoimmune disease called Hashimoto’s disease,
where my immune system attacks my thyroid
gland. I would switch back and forth from
hypothyroid to hyperthyroid, and suffered all of the
related symptoms for years. From brain fog, to heart
palpitations, to weight gain, to panic attacks, to
fainting, I dealt with it all. I was put on a thyroid pill
and was told that pill was my only lifeline. Although
pills could only alleviate some of the symptoms, I
went years like that.
While still dealing with such extreme fatigue that I
was sleeping 18+ hours a day in college, I decided
to go gluten-free and attempt to heal my leaky gut.
Though this was a good effort, I never experienced
true healing and my symptoms resurfaced.
I had to take a long hard look at my diet and realize
that though it lacked gluten, it also lacked healing
nutrients. Finally, I had to accept that healing my
body was a process that was about more than
exclusion but also inclusion.
- 2-
Inclusion of nutrients, inclusion of healthy lifestyle
choices, and inclusion of love for myself and my
body regardless of the state of my health. By adding
in real, nutrient dense food that my body loved, I
was finally able to reach a point of healing that I
never would have reached with medicine alone.
Food is medicine, and when choosing the right
foods for our body, we can heal!
Though this e-book shows just a short 30 days of
meals as a template to help get you started, the
process for true, long term healing can take much
longer and requires more than just diet alone!
You can always reach out to me at
unboundwellness@gmail.com to learn more about
how you can add even more depth to your healing
journey!
So do not fear, for I am with you; do not be dismayed,
for I am your God. I will strengthen you and help you;
I will uphold you with my righteous right hand.
Isaiah 41:10
 Table of Contents
Introduction...4 Prep Guide - Week 2...26 Pate 2 Ways...61
Shopping List - Week 3...27 Lamb Meatballs...62
Gut Health Prep Guide - Week 3...28 Herbed Chicken Thighs...62
Gut Health 101...5 Shopping List - Weeks 4 & 5...29
How We Heal Our Gut...6 Prep Guide - Weeks 4 & 5...30 Recipes (Veggies & Sides)
About Specific Protocols...8 Red Cabbage...64
Foods to Avoid While Healing...10 Meal Schedules (with Pictures) Cauliflower Rice...64
Healing Foods...11 Week 1...32 Butternut Squash...64
How Foods Heal...13 Week 2...36 Oven Baked Plantains...65
Gut Healing Beyond Food...14 Week 3...40 Roasted Beets...65
Week 4...44 Sphagetti Squash...65
The Meal Plan Week 5...48 Zuchinni Noodles...66
How to Use This Meal Plan...15 Sweet Potatoes...66
FAQ on Customization...16 Recipes (Broth & Soups)
Beef Bone Broth...50 Snacks & Treats
Meal Schedules Beef Stew...51 Carob Coconut Collagen Bites...68
Week 1...18 Chicken Bone Broth...52 Anti-Inflammatory Turmeric
Week 2...19 Kitchen Sink Breakfast Soup...53 Bites...69
Week 3...20 Carrot Ginger Soup...54 Greens & Berries Smoothie...70
Week 4...21 Lemongrass Shrimp Soup...55 Lemon Berry Gummies...71
Week 5...22 Golden Milk...72
Recipes (Proteins)
Shopping Lists & Prep Guides Salmon Cakes...57 What to do After the 30 Days...73
Shopping List - Week 1...23 Herbed Breakfast Patties...58 Continue Your Healing Journey &
Prep Guide - Week 1...24 Salmon Filets...59 Get More Support...74
Shopping List - Week 2...25 Sauteed Shrimp...60

Disclaimer Thank You

Michelle of Unbound Wellness LLC is not a doctor,
and reading this content does not form a doctor/
patient relationship. The materials in the guide are
for general information only and not intended nor
implied to be a substitute for professional medical
advice. Always consult a healthcare provider to
determine the appropriateness of the information
for your own situation and for any questions.
This e-book would not have been at all possible
if it weren't for my amazing instructors at the
Nutritional Therapy Association, the support of
my husband Daniel, the custom illustrations by
my sister in law Madi Pettit, Katherine Harp at @
mydallasobsession for her help with the amazing
photography, and my awesome designer Molly
Prior at Pixel & Oak. Thank you all! And most
importantly, I wouldn't be anywhere without God's
guidance!

- 3-
 Introduction
Welcome to the 30 Day Gut Healing Diet Plan & Guide! Whether you're here to just dip your toe in the water, or
to gain some more insight on your gut-healing journey, you’ve come to the right place.

This plan exists as a guide to help you learn more about gut healing, the causes, the solutions, other factors in
healing, and give you a meal plan template to help guide you through your own customized journey.

What this guide can do

Give you guidance on transitioning your diet to a healing one free of allergens.
This meal plan and guide will give you a template to see what a diet without grains, processed foods, dairy and
more looks like, as well as how to incorporate healing foods.

Teach you how to batch cook meals for the week in two rounds.
Cooking all of your meals at home doesn’t have to take hours in the kitchen every day. This guide comes with
batch cooking instructions on how to prep your meals fast.

Provide easy, nutrient dense recipes that are fuss free.

This plan and guide contains over 20 easy recipes for main dishes, veggies, and snacks!

Give you added insight into gut healing diets like AIP, GAPS and Low FODMAP.
There is more to healing than just food. This guide features added insight in gut healing, and healing diets.

What it can’t do
In my experience as a nutritional therapy practitioner, transitioning to a healing food diet can have drastic
effects on your health. Real food can help get you make great strides, but it can’t solve everything…

It does not substitute for medical advice, diagnosis, or treatment.

I’m not a doctor, and this guide is purely informational. Always consult a doctor to determine the
appropriateness of this information for your situation.

It cannot replace the one-on-one guidance of a practitioner.

I highly, highly recommend finding a practitioner to work with for one on one testing and support. This guide is
a template, not a replacement of real life support.

It cannot replace a healthy lifestyle.

You can’t eat your way out of a bad lifestyle. This guide stresses stress reduction, blood sugar regulation, and
more, but be mindful about doing the work.

Food alone cannot single handedly do it all.

This guide covers other factors like lifestyle, toxins, co-infections, customization and more that are needed to
help you heal further. Food plays a huge role, but the other factors and personalization need to be addressed.

- 4-
 Gut Health 101
In the words of Hippocrates, “all disease begins in So how do we get gut issues?
the gut.” Our gut health holds the key to so much of
wellness, health, and quality of life.

So, why exactly is that? Why does our gut health
matter so much?
• 70-80% of our immune system is located in our
gut.
• A healthy gut helps us fight off infection and keep
us healthy.
• It determines whether or not we can properly
assimilate nutrients. Basically, we can eat all the
healthy food we want, but if we’re not digesting it,
we’re not getting the full benefits!
• The health of our gut affects our health as a
whole.
Side effects of poor gut health include, but are
not at all limited to...
Many gut issues stem from
poor digestion, poor diet,
and more...
Ever feel bloated after a meal? Get tired after lunch?
Have a random upset stomach? Feel like burping
after a meal?
These are all signs that you’re not digesting your
food and are in turn damaging your intestinal lining.
Our intestinal lining is incredibly thin! If we’re not
digesting our food well, we’re damaging our gut. No
wonder gut issues are so common!

• Food intolerances Other factors include...

• Joint pain
• Chronic headaches • Dysbiosis
• Allergies • Toxins and coinfections
• Autoimmune disease • Overuse of antibiotics and NSAIDS
• Skin issues (acne, dryness, rosacea, etc.) • Stress
• Depression, anxiety and other mental health • Poor quality diet
issues • Nutrient deficiency in our soil
• Hormonal imbalance (thyroid problems, PMS, • Poor eating habits (eating our food too quickly,
etc.) eating in a stressed state, not chewing our food
• Inability to lose/gain weight properly.
• Food allergies
• Etc.

So how do you heal

your gut...?
Our gut health affects our
health as a whole.

- 5-
 How We Heal Our Gut
Just as we all have different personalities, we have different methods that work for us for healing our gut. There
is no one size fits all approach. However, here are some helpful guidelines to help you along with your journey.

1. Remove the stressors.

Remove foods that stress the digestive system such as...

• Grains
• Dairy
• Legumes, nuts and seeds
• Processed foods
• Other specific foods that fit your protocol (more information on pg 7)

2. Replace with healing foods.

This meal plan helps you do just that! It helps you take a food-as-medicine approach by including nutrient
dense, properly prepared foods like...

• Healing bone broths

• Fermented foods
• Organ meats & pastured protein
• Wild caught fish
• High quality vegetables & fruits in moderation

3. Regain your digestive fire.

Improving your digestion is absolutely crucial to healing your gut. Even if you eat the most healing, nutrient
dense diet in the world, it can't be absorbed if you're not digesting. Working with a practitioner to find a
digestive enzyme and HCL supplement that works for you is highly recommended. Also be sure to incorporate
the following practices...

• Work to eliminate added unnecessary stress in your life as a whole, as this is crucial to proper gut health.
• Eat in a relaxed state. Sit, pray, meditate and calm down! Digestion can't happen in a state of stress.
• Avoid frequent snacks and drinking too much water with meals as this dilutes digestive juices.
• Chew each bite 30-40 times. This is hard, but so necessary!

4. Rebalance your macronutrient ratios to help balance your blood sugar.

Modern diets are inundated with refined carbohydrates which are inflammatory to the digestive system and
keep the body in a chronic stress state by throwing off blood sugar which impedes healing.

This meal plan helps you to shift focus away from sugary foods and replace them with healthy fats and plant
based starches. Continue to be mindful about including protein (meat, fish, etc.), fat (avocado, coconut, fat in
the protein) and complex carbs (vegetables, fruits) in every meal and snack.

- 6-
Eating carb heavy meals or eating too little fat and protein can be hard on our blood sugar, which is hard on our
health.

5. Reinoculate the gut bacteria and repair the intestinal lining.

Though I reccomend working one on one with a nutritional therapist or doctor to help identify specific needs of
your own, using food as medicine is the most natural and practical approach to tackle this step.

This meal plan helps by adding in fermented foods to reinoculate the gut, and broth to repair the intesines.

6. Rest, relax, and give your body time to heal.

A stressful life is just as bad for your body and gut as a stressful diet. Allowing yourself time to rest, relax, and
giving your body time to heal is crucial for gut healing. This meal plan may only cover a couple of weeks as a
starter guide, but your body will need much longer to truly heal.

7. Rotate your foods on a four day rotation to the best of your ability.
When we have increased intestinal permeability where food passes through our intestines, we can easily
develop multiple food sensitivites. A way to combat developing more sensitivites is to rotate your foods as best
as possible on a four day rotation within a 24 hour period.

For example, if you ate the same protein for lunch and dinner on Monday, you can have some Tuesday morning,
but wait until Friday/Saturday to have them again.

You don’t have to be perfect! The goal is to not eat the same foods every single day for 30 days.

This guide is designed to help you rotate foods in an easy to follow, and relaxing way that isn’t overly strict,
while still changing up foods. You'll notice that many meals repeat for convenience, and the rotation isn't as
strict on some days, but the point is to not be perfect, and do the best you can.

8. Reach for progress not perfection & customize.

Recognize that you can’t be perfect. Strive for the best you can do, and don’t let a few slip ups ruin your
progress! Recognize the mistakes, forgive yourself, and get right back on track.

9. Reintroduce foods one at a time.

Read more about this on pg 10 and 73.

- 7-
 About Specific Protocols
As one size doesn’t fit all, there are several protocols and approaches to gut healing. This meal plan
covers three. I strongly reccomend finding what works for you by customizing and tweaking to fit your
own needs.

GAPS GAPS (gut & psychology syndrome) Resources: GAPSdiet.com

What is it?
The GAPS diet was created by Dr.
Natasha Campbell-McBride to
heal the gut in 1-2 years. GAPS
has several stages and is best
understood fully by following the
GAPS book.
Who is it for?
It was designed for those with
autism but can be very successful
for other gut issues.
What foods can you have? What should you avoid?
Again, there are several stages, • Starches (sweet potatoes, etc)
but the final stage allows the • Grains
following foods: • Alcohol & coffee
• Processed meats
• Broth & ferments daily • Legumes
• Whole vegetables • Thickeners, gums and
• Pastured meats, fish, & eggs sweeteners
• Certain properly prepared nuts • Canola, soybean, and other
poor quality oils
• Certain raw cheeses
• Poor quality meats
• Fruit in moderations
• Quality fats & oils
Refer to resources for a more
extensive list.

LOW
FODMAP
low fodmap Resources: The Low FODMAP Diet

What is it? What foods can you have? What should you avoid?
A diet low in fermentable Oligo-, • Safe vegetables (see next page Common issues are...
Di-, Mono-saccharides And for more info)
Polyols. • Pastured meats & eggs • Gluten
• Low FODMAP fruit • Garlic
• Quality fats & oils • Onions
Who is it for?
A Low FODMAP approach is • Cabbage
• Leeks
extremely helpful for those with
• Beets
IBS and SIBO.
• Apples
• Cauliflower
• Canola, soybean, and other
poor quality oils.
• Soy
• Avocado in excess (no more
than 1/8th)

Refer to resources for a more

extensive list.

- 8-
 AIP AIP (autoimmune protocol)
What is it?
An anti-inflammatory diet
meant to be followed for 30
days minimum, and then allow
reintroductions.
Who is it for?
Those with autoimmune diseases
like Hashimoto’s, lupus, etc.
Resources: Simple Guide to the AIP
What foods can you have? What should you avoid?
• Bone broth & fermented foods • Grains
• Vegetables (starchy and non- • Legumes
starchy, but no nightshades) • Dairy
• Pastured meats & fish • Nuts & seeds
• Fruit in moderation • Nightshade vegetables
• Quality fats & oils (coconut oil, (tomatoes, potatoes, eggplant,
avocado oil, duck fat, etc.) all peppers, goji berries, red
spices)
• Black pepper
Refer to resources for a more
extensive list. • Thickeners, additives, gums
and sweetners
• Canola, soybean & other poor
quality oils.
• Poor quality meats
- 9-
 Foods to Avoid While Healing
Grains & Soy dairy* **
Modern grains and soy are improperly prepared, Modern dairy is improperly handled and raised. It’s
poorly grown, and inflammatory to the gut. Avoid... best to try and avoid...

• Gluten, wheat, barley, rye, etc. • Raw pasteurized milk, cheese, etc (raw milk and
• Corn cheese may be reintroduced down the line).
• Oats
• Rice**
• All grains & all soy products seed oils
Industrial seed oils are incredibly inflammatory and
Improperly Prepared Nuts, Seeds & harmful to our health. Avoid...
Legumes • Soybean oil
• Canola oil
Nuts, legumes, and seeds need to be soaked and
• Safflower oil
sprouted, and can still be inflammatory for gut
• Cottonseed oil
issues. Potentially avoid... • Sunflower oil
• Anything cooking in these oils
• All beans and legumes
• Nuts
• Seeds Processed Foods & Alcohol
• Coffee
Processed foods serve no real value to our health
and can impede healing. Avoid anything processed.
EGGS* **
These are particularly inflammatory for those with Nightshades* **
autoimmune disease. Potentially avoid eggs, or opt
for pasture raised eggs if able to tolerate. However, These are particularly inflammatory for those with
avoiding for a period may be beneficial to gauge autoimmune disease. Potentially avoid:
intolerance.
• Tomatoes
• Potatoes
CAFFEINE** • Eggplant
• Peppers (bell pepper, chili, etc.)
Caffeine spikes our cortisol which can wear down • Red spices
our lining in our gut, and slow the healing process. • Goji berries
Avoid coffee and teas with caffeine.

* May vary by person to person and be tolerated during this period.

** Quality and properly prepared version may possibly be reintroduced later. See page 73 for more.

- 10 -
 Healing Foods
vegetables 8-9+ Servings a Day

Asparagus * Cabbage* Garlic* Okra* ** Rutabaga

Arugula Carrots Ginger Onions* Squash
Artichoke* Cauliflower* Jicama Peppers*** Spinach
Beets* Celery Kale Parsnips** Sweet potato**
Bok Choy Chard Leeks* Plantain** Tomatoes***
Broccoli* Collards Lettuce Pumpkin Yuca**
Brussels sprouts** Fennel Mushroom* Radish Zucchini

broth, collagen & Fermented Foods 1-2+ Servings a Day

Bone broth (beef, chicken, lamb, fish, etc) Kimchi*** Other fermented veggies
Collagen powder Beet Kvass
Sauerkraut* Coconut yogurt

pasture raised meats, organ meats & wild caught fish 3-4 (Varies) Servings a Day

Beef Eggs*** Organ meats Sardines Turkey

Bison Duck Liver Scallops Trout, etc.
Chicken Lamb Salmon Tuna

healthy fats 3-4 (Varies) Servings a Day

Animal Fat (beef tallow, duck fat, etc) Coconut oil Ghee***
Avocado (*avoid excess for low FODMAP) Coconut butter Olive oil

*Not Low-FODMAP • **Not GAPS • ***Not AIP

Continued on next page...

- 11 -
 lower sugar fruits 1-2 of Lower Sugar a Day (**Moderate Higher Sugar Fruit)

Apples * Blackberries* Grapefruit Lime Raspberries

Blueberries Cranberries Lemon Peaches* Strawberries

herbs Servings Vary

Basil Clove Ginger Rosemary Turmeric

Bay Leaf Chives Horseradish Sage Herbal teas
Cinnamon Dill Lavendar Thyme etc....

water
Drink half your bodyweight in ounces without exceeding a gallon.

*Not Low-FODMAP • **Not GAPS • ***Not AIP

- 12 -
 How Foods Heal
Vegetables Wild Caught Fish
• Green vegetables, and cruciferous vegetables are • Wild caught fish is balanced in Omega 3 fatty
full of vitamins and phytonutrients needed to stay acids which supports a healthy inflammatory
healthy and allow us to heal! process.
• Starchy veggies provide fiber to feed good gut
bacteria.
Lower Sugar Fruits
Pasture Raised Meats & Collagen, • Berries provide antioxidants which allow the cells
to stay healthy.
organ meats
• Pasture raised meats provide minerals to help the Herbs & Spices
body heal.
• Organ meats like liver are full of B vitamins, • Spices like turmeric are anti-inflammatory which
calcium, and other necessary vitamins. can aid inflammation in the gut.
• Cinnamon helps to balance blood sugar.
Imbalanced blood sugar further harms gut health.
Healthy Fats • Peppermint and ginger support healthy digestion
which supports gut healing.
• Healthy fats are nutrient rich, and carry nutrients
through the body.
• They support a healthy inflammatory process.
• Fats like coconut oil are anti-microbial, and ghee
helps to heal the gut.

Water
• Water carries nutrients, lubricates healthy joints,
and supports overall wellness!
• Drink half your body weight in ounces in water
(but don’t exceed a gallon.)

Broth & Fermented Foods

• Bone broth is rich in collagen, gelatin, minerals
and amino acids to heal the gut. They are already
broken down which makes them easy to digest.
• Fermented foods are full of beneficial bacteria to
keep our guts healthy.

- 13 -
 Gut Healing Beyond Food
There are a myriad of issues that come into play with healing your gut beyond just a healing diet. Though this
meal plan helps you grasp what a healing diet looks like, there’s still more work to be done. Here are several
things that food alone cannot heal, and need to be addressed to fully heal.
1. Emotional Stress.
Emotional stress at home, work, and in your
personal life can be as stressful to your body as
food. Elevated stress hormones impede gut healing.
What can you do?
• Prayer and/or meditation, Self-care practices and
other de-stressing tactics
• Shifting your perspective toward life stressors and
eliminating unnecessary stress
• Work with a pshycologist, pshyciatrist, or
counselour
2. Dysbiosis.
Dysbiosis occurs when the bacteria in our gut
is imbalanced. Our gut bacteria determines the
landscape and the overall ability to heal. From
SIBO, to candida, dysbiosis needs to be addressed
with a practitoner to heal the gut!
Symptoms of dysbiosis include...
• Digestive issues, food intolerances, bloating,
belching, etc.
• Fatigue, joint pain, and fibromylagia
• Yeast infections and oral thrush (indicative of
candida overgrowth)
• Skin problems, acne, and fungi overgrowths
What can you do?
• Work with a practitoner to get a functional stool
analyisis.
• Talk to your practitoner about your own dysbiosis
symptoms to find the best protocol for you.
3. Co-infections and parastites.
A damaged intenstinal lining can open us up to
parasites, and infections. Our immune system can’t
focus on gut healing if it’s too busy fighting other
- 14 -
infections.
Symptoms of co-infections and parasites
include...
• History of food positing
• Unexplained inflammation and high
inflammatory markers
• Unexplained digestive issues, sleep issues,
fatigue, and skin problems
What can you do?
• Work with a practitoner to get a functional stool
analyisis, and other relevant testing.
4. Underlying food intolerances & vitamin,
mineral and nutrient imbalances.
Even foods that are safe for diets such as AIP, GAPS,
and Low FODMAP may be inflammatory for you
and continuing to eat these foods may impede
gut healing. And although you may be eating a
nutrient dense diet, your still may have unresolved
imbalances.
What can you do?
• Work with a practitoner to help troubleshoot
more specific intolerances and imbalances.
5. Etc. (Toxicity, metals, mold, and so
forth)
We’re all bio-individuals and have our own needs,
and health challenges. There will always be
exceptions to the rules, and other health battles
you have to overcome such as heavy metal toxicity,
mold sickness, and more.
Trying different approaches, and working with a
practitoner can help you to better overcome any
struggles you may be facing.
 How to Use This Meal Plan
Following the Template
1. Shop.
Use the shopping lists provided to get an idea of
Servings Guide
what to buy. Shop at farmers markets, co-ops, and
local grocery stores to source quality ingredients. Vegetables
8-9+ Servings a Day (3+ per Meal)
2. Prep
There are recipes in the back of the guide, and a
full prep guide for each week to help you prep all of Starchy Vegetables
your meals in two big batches! 2-3+ Servings a Day (Squash,
Sweet Potato, Etc)
3. Eat.
Well, duh. Food is medicine! Eat and savor your
food! Eat in a relaxed state, and chew your food well Meats
to support healthy digestion. 3-4 Servings a Day (Remember
That Organ Meats Like Liver are
4. Customize. Packed with Healing Nutrients)
There is no one size fits all approach. See the next
column for more details.
Healthy Fats
5. Work with a doctor & focus on more than just 3-4 Servings a Day
food.
There is more to gut healing than food. We need to
address other imbalances by working with a doctor, Low Sugar Fruits
and focus on our entire lifestyle to remove any 1-2 Servings a Day
other stressors!

Broth & Fermented Foods

Customizing 1-2 Servings a Day
1. Follow the protocol badges on the recipes, and
consult your own food lists to.

AIP
LOW
GAPS 3. Honor your own body, food intolerances,
FODMAP
and hunger cues. Remember that this guide is a
template, and everyones approach will vary.
2. If you plan your own meals, try and follow this
template for servings. However, remember that this
varies!

- 15 -
 FAQ on Customization
Q: But what if I can’t eat ____?
A: If you can’t eat a healing food for whatever
reason... don’t eat it and make a swap.
Q: What are some simple swaps?
A: You can get creative with swaps and customize
as much as you need... but some simple
swaps for these meals are...
Sardines > Tuna
Sweet potatoes > Squash
Plantains > Squash
Beets > Zuchinni or other squash
Zuchinni Noodles > Spaghetti Squash
Ground bee > Other ground meat or poultry
Salmon/shrimp > Halibut or wild caught fish
Coconut oil > Duck fat, tallow, avocado, etc.
Avocado > Coconut oil, olive oil, etc.
Cabbage > Greens
Q: Can I make sesaonal swaps?
A: Yes! I encourage you to eat seasonally
when possible! This guide is only a template
and can’t account for every season, region,
etc. so feel free to get seasonal!
Substitution example
Cruciferous or Leafy Green Veggie
Sub kale, spinach, brussels sprouts,
cauliflower, etc.
Starchy Veggie
Sub sweet potato, plantain, other
squash, etc.
- 16 -
Q: I want to meal plan on my own a bit. How
should I break meals down?
A: If you can’t eat a healing food like kale,
shellfish, etc. or any other for whatever reason...
don’t eat it and make a swap.
Q: I’m still hungry! Or It’s too much to eat!
A: Bump up your portion sizes, or scale it
back! We're all individuals, and these meals are by
no means the right portion size for everyone!
If you’re hungry, I always suggest adding
more fat. Throw in an avocado, an extra tbsp
of coconut oil, some fatty broth, etc.
Q: Can I snack?
A: If you’re hungry mid-day, grab a snack
with good fat like coconut bites, veggies
and avocado, or a collagen smoothie. Don’t
mindlessly snack, but snacks are fine in
moderation.
Ground Meat
Sub beef, bison, chicken, turkey,
lamb, fish, etc.
Avocado
Sub coconut oil, olive oil, ghee (if
compliant) or more animal fat.
The Meal Plan
 Week 1
Day 1-7

Breakfast Lunch DInner

Bacon + Squash + Green

Mon Veggie + Fermented Beef Stew Beef Stew
Veggie

Bacon + Squash + Green Meatballs + Starchy

Tues Veggie + Fermented Veggie/Squash + Green Beef Stew
Veggie Veggie

Bacon + Squash + Green

Meatballs + Starchy Veggie/ Ground Meat + Squash
Wed Veggie + Fermented
Squash + Green Veggie + Green Veggie
Veggie

Salad With Greens + Sardines Salad With Greens + Sardines

Carrot Ginger Soup +
+ Apples + Fermented + Apples + Fermented
Thurs Veggies + Olive Oil Veggies + Olive Oil
Meatballs + Fermented
Veggie
Dressing Dressing

Carrot Ginger Soup +

Herbed Breakfast Patties + Carrot Ginger Soup +
Fri Berries + Greens + Broth Meatballs + Greens
Meatballs + Fermented
Veggie

Herbed Breakfast Patties + Shrimp + Veggies + Olive Shrimp + Veggies + Olive

Sat Berries + Greens + Broth Oil & Lemon Oil & Lemon

Herbed Breakfast Patties +

Shrimp + Veggies + Olive
Sun Berries + Greens + Broth
Oil & Lemon
Salmon + Veggies
& Fermented Veggie

- 18 -
 Week 2
Day 8-14

Breakfast Lunch DInner

Kitchen Sink Salmon + Greens + Salmon + Greens +

Mon Breakfast Soup Caulirice (Sub if Needed) Caulirice (Sub if Needed)

Meatballs + Starchy Meatballs + Starchy

Kitchen Sink
Tues Breakfast Soup
Veggie/Squash + Green Veggie/Squash + Green
Veggie Veggie

Meatballs + Starchy Pate + Sliced Veggies +

Kitchen Sink Breakfast
Wed Soup + Fermented Veggie
Veggie/Squash + Green Fermented Veggie + Plantain
Veggie Chips (Sub If Needed)

Bacon + Squash + Green

Pate + Sliced Veggies + Ground Meat +
Thurs Veggie + Fermented
Plantain Chips (If Compliant) Squash + Cabbage
Veggie

Bacon + Squash + Green

Ground Meat + Ground Meat +
Fri Veggie + Fermented
Squash + Cabbage Squash + Cabbage
Veggie

Shrimp + Veggies (Noodles) Shrimp + Veggies (Noodles)

Sat Salmon Cakes + Berries
+ Olive Oil & Lemon + Olive Oil & Lemon

Shrimp + Veggies + Olive Pate + Sliced Veggies +

Sun Salmon Cakes + Berries
Oil & Lemon Plantain Chips (If Compliant)

- 19 -
 Week 3
Day 15-21

Breakfast Lunch DInner

Salmon + Greens +
Pate + Sliced Veggies +
Herbed Breakfast Patties + + Sardines + Apples + Beets
Mon Berries + Greens + Broth (Sub for Low FODMAP) + Olive
Fermented Veggie + Plantain
Chips (Sub If Needed)
Oil Dressing

Herbed Breakfast Patties +

Tues Berries + Greens + Broth
Beef Stew Beef Stew

Herbed Breakfast Patties + Ground Meat +

Wed Berries + Greens + Broth
Beef Stew
Squash + Cabbage

Kitchen Sink Ground Meat + Ground Meat + Squash +

Thurs Breakfast Soup Squash + Cabbage Cabbage

Kitchen Sink Salmon + Greens + Salmon + Greens +

Fri Breakfast Soup Caulirice (Sub if Needed) Caulirice (Sub if Needed)

Pate + Sliced Veggies +

Kitchen Sink Salmon + Greens +
Sat Breakfast Soup
Fermented Veggie + Plantain
Caulirice (Sub if Needed)
Chips (Sub If Needed)

Bacon + Squash + Greens + Sardines + Apples Pate + Sliced Veggies +

Sun Fermented Veggie + + Beets (Sub for Low FODMAP) Fermented Veggie + Plantain
Berries + Olive Oil Dressing Chips (Sub If Needed)

- 20 -
 Week 4
Day 22-28

Breakfast Lunch DInner

Bacon + Squash + Green

Shrimp Lemongrass Shrimp + Veggies + Olive
Mon Veggie + Fermented
Soup Oil & Lemon
Veggie

Greens + Shrimp + Radishes

Herbed Breakfast Patties +
Tues Berries + Greens + Broth
(or Other Veggie) + Apples + Shrimp Lemongrass Soup
Jicama Olive Oil Dressing

Salad With Greems + Salad With Greems +

Herbed Breakfast Patties + Sardines + Apples + Beets Sardines + Apples + Beets
Wed Berries + Greens + Broth (Sub for Low FODMAP) + Olive (Sub for Low FODMAP) + Olive
Oil Dressing Oil Dressing

Salad With Greems +

Carrot Ginger Soup +
Sardines + Apples + Beets
Thurs Salmon Cakes + Berries
(Sub for Low FODMAP) + Olive
Meatballs + Fermented
Veggie
Oil Dressing

Carrot Ginger Soup + Carrot Ginger Soup +

Fri Salmon Cakes + Berries Meatballs + Fermented Meatballs + Fermented
Veggie Veggie

Bacon + Squash + Green

Sat Veggie + Fermented Beef Stew Beef Stew
Veggie

Bacon + Squash + Green Pate + Sliced Veggies +

Sun Veggie + Fermented Beef Stew Fermented Veggie + Plantain
Veggie Chips (Sub If Needed)

- 21 -
 Week 5
Day 29-30

Breakfast Lunch DInner

Bacon + Squash + Green Pate + Sliced Veggies +

Mon Veggie + Fermented Pate Fermented Veggie + Plantain
Veggie Chips (Sub If Needed)

Salmon + Greens + Salmon + Greens +

Herbed Breakfast Patties +
Tues Berries + Greens + Broth
Caulirice (Sub for Caulirice (Sub for
Low FODMAP) Low FODMAP)

- 22 -
 Shopping List
Week 1

Meat veggies
1-2 lbs chicken backs 1 large butternut squash
4-6 chicken feet for broth 2 lb kale, arugula or spinach
4 lb beef shank, grass-fed 2 lb carrots
4 lb beef knuckle, grass-fed 1-2 stalks leeks (omit for low FODMAP)
1.5 lb beef stew meat, grass-fed 1 lb zucchini
2 lb ground beef, grass-fed (or lamb, bison, 1 bunch celery
etc to switch it up) 1 lb parsnip (sub carrots for GAPS)
1 lb bacon, pastured 1-2 sweet potatoes (sub squash for GAPS)
3 cans sardines, wild caught sauerkraut (store bought or homemade)
1 lb frozen shrimp, wild caught fermented beets (store bought or homemade)
sliced jicama, or fresh jicama

FRUIT pantry staples

1-2 avocados (omit for low FODMAP) grass-fed collagen
1 lb apples (possibly omit for low FODMAP) coconut butter/mana
raspberries coconut oil
blueberries coconut milk & coconut flour
lemon (or lemon juice) Carob Powder (Omit for GAPS & low FODMAP)
olive oil
turmeric
ginger
herbs like rosemary, sage, thyme, parsley,
garlic, etc...season to taste!
sea salt

- 23 -
 Prep Guide
Week 1

round 1: weekend Round 2: mid-week

1. Broth & Stew 1. Broth & Stew

• On Friday morning (before week 1 begins), begin 1. Midweek, prepare chicken bone broth.
making the beef bone broth for the stew and for 2. Once the bone broth is done, prepare the carrot
drinking. ginger soup.
• On Sunday morning, remove the bones from
the crock pot, strain the broth, and prepare the
beef stew. Cool in 8 hours to be ready for Monday 2. Veggies
morning!
1. Preheat the oven to 400°F.
2. Prepare needed veggies.
2. Cooked Veggies
1. Preheat the oven to 400°F. 3. Meat & Fish
2. Prepare needed veggies.
1. After you’re done with the veggies, keep the oven
to 375°F. Prepare the bacon in the oven for 18-20
3. Fresh Veggies minutes or until crispy.
2. On a stove top, brown the ground meat and
1. While the veggies are cooking, wash and chop season to taste.
the fresh veggies and greens and prepare the 3. Make the breakfast patties on the stove.
salads.
2. Store in glass containers for lunches and snacks
throughout the week!

Tip: Make easy salad dressings from lemon, lime and

olive oil and keep it on the side.

4. Meat & Fish

1. After you’re done with the veggies, keep the oven
to 375°F. Prepare the bacon in the oven for 18-20
minutes or until crispy.
2. On a stove top, brown the ground meat and
season to taste.
3. Make the breakfast patties on the stove.

5. Snacks & Treats

1. Prepare snacks and treats as needed through out
the week.

- 24 -
 Shopping List
Week 2

Meat veggies
1 lb ground beef, grass-fed (or lamb, turkey, 2-3 lbs salad greens (kale, spinach, argula, etc.)
bison, etc.)
2 lb zucchini
1 lb bacon, pastured
1 bunch celery
1 lb liver, pastured (lamb, beef or chicken)
2 lbs carrots
2 lbs chicken thigh or breast, pastured
1 medium butternut squash
1 lb shrimp, wild caught
1 head red cabbage, omit for low FODMAP
1 lb salmon, wild caught
1 medium onion (sub leek greens for low-
1-2 lbs chicken backs FODMAP)
4-6 chicken feet for broth 1-2 sweet potatoes (sub squash for GAPS)
2 cans wild caught salmon 1-2 cucumbers
1 head cauliflower (or pre-made caulirice)
1 lb plantains (omit for GAPS)
FRUIT Sauerkraut (storebought or homemade)

1-2 avocados
1 lb apples
pantry staples
berries of choice
lemon grass-fed collagen
coconut butter/mana
coconut oil and coocnut flour
Carob Powder (Omit for GAPS & low FODMAP)
olive oil
herbs like rosemary, sage, thyme, parsley,
ginger, garlic, etc... season to taste!
sea salt

- 25 -
 Prep Guide
Week 2

round 1: weekend Round 2: mid-week

1. Broth & Stew 1. Veggies

• On Friday morning (before week 1 begins), begin 1. Preheat the oven to 400°F.
making the chicken bone broth for the breakfast 2. Prepare the needed veggies.
soup and for drinking.

2. Meat & Fish

2. Cooked Veggies
1. On a stovetop, prepare the salmon cakes and the
1. Preheat the oven to 400°F. ground meat.
2. Prepare the following veggies: butternut squash, 2. Prepare the pate recipe of your choice.
sweet potato (omit for GAPS and sub more squash),
brussesls Sprouts, cauliflower, carrots, and other
veggies if desired.

3. Fresh Veggies
1. While the veggies are cooking, wash and chop
the fresh carrots and cucumbers and prepare the
salads.
2. Store in glass containers for lunches and snacks
throughout the week!

Tip: Make easy salad dressings from lemon, lime and

olive oil and keep it on the side.

4. Meat & Fish

1. After you're done with the veggies, prepare the
meatballs and the salmon in the oven.
2. Prepare the breakfast soup.

5. Snacks & Treats

1. Prepare snacks and treats as needed through out
the week.

- 26 -
 Shopping List
Week 3

Meat veggies
2 lb ground beef, grass-fed (or lamb, turkey, 2-3 lbs salad greens (kale, spinach, argula, etc.)
bison, etc.)
1 bunch celery
1 lb liver, pastured
1 lb cucumbers
2 lb beef shank, grass-fed
2 medium plantains, green (omit for GAPS)
2 lb beef knuckle, grass-fed
2 lbs zuchinni
1.5 lb Beef stew meat, grass-fed
1 medium onion (sub leek greens for low-
2 lbs chicken thigh or breast, pastured FODMAP)
2 cans sardines, wild caught 1 head red cabbage
1 lb salmon, wild caught fermented beets or fresh beets (storebought or
chicken feet for broth homemade)
sauerkraut (storebought or homemade)
2-3 stalks leeks (omit for low FODMAP)

FRUIT pantry staples

1-2 avocados grass-fed collagen
1 lb apples coconut butter/mana
berries of choice coconut oil & coconut flour
lime carob powder (Omit for GAPS & low FODMAP)
lemon olive oil
herbs like rosemary, sage, thyme, parsley,
ginger, garlic, etc... season to taste!
sea salt

- 27 -
 Prep Guide
Week 3

round 1: weekend Round 2: mid-week

1. Broth & Stew 1. Broth & Stew

• On Friday morning (before week 1 begins), begin
making the beef bone broth for the stew and for
drinking.
• On Sunday morning, remove the bones from
the crock pot, strain the broth, and prepare the
beef stew. Cool in 8 hours to be ready for Monday
morning!
2. Cooked Veggies
1. Preheat the oven to 400°F.
2. Prepare the needed veggies and starches.
3. Fresh Veggies
1. While the veggies are cooking, wash and chop
the fresh veggies and prepare the salads.
2. Store in glass containers for lunches and snacks
throughout the week!
1. Midweek, prepare more bone broth.
2. Once the bone broth is done, prepare the
breakfast soup.
2. Veggies
1. Preheat the oven to 400°F.
2. Prepare the following veggies: butternut squash,
cabbage, plantain, and other veggies of choice.
3. Cook caulirice on the stove.
3. Meat & Fish
1. After you’re done with the veggies, keep the oven
to 375°F and prepare the salmon.
2. Prepare the pate recipe of your choice.
3. Cook ground meat on the stove.

Tip: Make easy salad dressings from lemon, lime and

olive oil and keep it on the side.

4. Meat & Fish

1. After you’re done with the veggies, keep the oven
to 375°F. Prepare the bacon in the oven for 18-20
minutes or until crispy.
2. Prepare the pate recipe of your choice.
3. Prepare the herbed breakfast patties on the
stove.

5. Snacks & Treats

1. Prepare snacks and treats as needed through out
the week.

- 28 -
 Shopping List
Weeks 4 & 5

Meat veggies
1 lb shrimp, wild caught 2-3 lbs greens (kale, spinach, arugula, etc)
2 lb ground beef, grass-fed (or lamb, turkey, 2 lb carrots
bison, etc.)
2 bunches of leeks (omit for low FODMAP)
1 lb bacon, pastured
1 bunch of celery
4 lb beef shank, grass-fed
1 lb bok choy
4 lb beef knuckle, grass-fed
2 medium plantains, green (omit for GAPS)
chicken backs and feet for broth
1 lbs zuchinni
3 cans sardines, wild caught
1 medium onion
2 cans salmon, wild caught
1 bunch radishes
1 lb salmon, wild caught
fermented beets/ fresh beets (storebought or
1.5 lb beef stew meat, grass-fed homemade)
1 head cauliflower (sub for low FODMAP)
sauerkraut or other fermented veggies
(storebought or homemade)

FRUIT pantry staples

1-2 avocados grass-fed collagen
apples coconut butter/mana
berries of choice coconut oil
lemon coconut milk and coconut flour
carob powder (Omit for GAPS & low FODMAP)
olive oil
turmeric
ginger
herbs like rosemary, sage, thyme, parsley,
garlic, etc... season to taste!
sea salt

- 29 -
 Prep Guide
Weeks 4 & 5

round 1: weekend Round 2: mid-week

1. Broth & Stew 1. Broth & Stew

• On Friday morning (before week 1 begins), begin 1. Midweek, prepare more bone broth.
making the bone broth for the stew and for 2. Once the bone broth is done, prepare the carrot
drinking. soup and beef stew.
• On Sunday morning, remove the bones from the
crock pot, strain the broth.
2. Veggies
2. Cooked Veggies 1. Preheat the oven to 400°F.
2. Prepare the following veggies: butternut squash,
1. Preheat the oven to 400°F. cabbage, plantain, and other veggies of choice.
2. Prepare the needed veggies. 3. Cook caulirice on the stove.

3. Fresh Veggies 3. Meat & Fish

1. While the veggies are cooking, wash and chop
the fresh veggies and prepare the salads.
2. Store in glass containers for lunches and snacks
throughout the week!
Tip: Make easy salad dressings from lemon, lime and
olive oil and keep it on the side.
1. After you’re done with the veggies, prepare the
meatballs, then the salmon
2. Prepare the pate recipe of your choice.
3. Prepare the salmon patties.
4. Prepare the bacon in the oven for 18-20 minutes
or until crispy.

4. Meat & Fish

1. Prepare the shrimp on the stove, and the shrimp
soup.
2. Prepare the herbed breakfast sausage on the
stove.

5. Snacks & Treats

1. Prepare snacks and treats as needed throughout
the week.

- 30 -
The Meal Plan
With Pictures
 W
ee
k1
Monday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Beef Stew Beef Stew

Sauerkraut

Tuesday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Meatballs with Sweet Potato Beef Stew
Sauerkraut (Sub for GAPS) with Coconut Oil,
Greens, & Zucchini

- 32 -
 W
ee
k1
Wednesday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Meatballs with Sweet Potato Salad With Sardines, Olive Oil,
Sauerkraut (Sub for GAPS) with Coconut Oil, Dressing, Fermented or Roasted
Greens, & Zuccini Beets, & Apples (Sub Beets &
Apples for low FODMAP)

Thursday
Breakfast Lunch Dinner

Salad With Sardines, Olive Oil, Salad With Sardines, Olive Oil, Carrot Ginger Soup With
Dressing, Fermented or Roasted Dressing, Fermented or Roasted Meatballs, Greens & Sauerkraut
Beets, & Apples (Sub Beets & Beets, & Apples (Sub Beets &
Apples for low FODMAP) Apples for low FODMAP)

- 33 -
 W
ee
k1
Friday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Carrot Ginger Soup With Carrot Ginger Soup With
Sauerkraut Meatballs, Greens & Sauerkraut. Meatballs, Greens & Sauerkraut.

Saturday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Shrimp With Zoodles, Greens, Shrimp With Zoodles, Greens,
Patties, Greens & Berries & a Olive Oil & Lemon Olive Oil & Lemon
Kraut (not pictured).

- 34 -
 W
ee
k1
Sunday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Shrimp With Zoodles, Greens, Salmon With Greens, &
Patties, Greens & Berries & a Olive Oil & Lemon Caulifower Rice (Sub With Other
Kraut (not pictured) Veggies for low FODMAP)

Optional Snacks & Treats

Eaten throughout the week when hungry.

Golden Milk Coconut Carob Bites (Sub Fresh Fruits & Veggies With
Turmeric Bites for GAPS and low Avocado (Sub Fruit & Careful
FODMAP) With Avocado for low FODMAP)

- 35 -
 W
ee
k2
Monday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Salmon With Greens, & Salmon With Greens, &
(Omit Green Onion for Low Caulifower Rice (Sub With Other Caulifower Rice (Sub With Other
FODMAP) Veggies for low FODMAP) Veggies for low FODMAP)

Tuesday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Meatballs with Sweet Potato Meatballs with Sweet Potato
(Omit Green Onion for Low (Sub for GAPS) with Coconut Oil, (Sub for GAPS) with Coconut Oil,
FODMAP) Greens, & Zuccini Greens, & Zuccini

- 36 -
 W
ee
k1
Wednesday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Meatballs with Sweet Potato Pate With Greens, Plantains,
(Omit Green Onion for Low (Sub for GAPS) with Coconut Oil, Veggies, & Kraut
FODMAP) Greens, & Zuccini

Thursday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Pate With Greens, Plantains (sub Ground Meat With Butternut
Sauerkraut for GAPS), Veggies, & Kraut Squash, Cabbage (Swap For Low
FODMAP), Avocado, & Broth

- 37 -
 W
ee
k2
Friday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Ground Meat With Butternut Ground Meat With Butternut
Sauerkraut Squash, Cabbage (Swap For Low Squash, Cabbage (Swap For Low
FODMAP), Avocado, & Broth FODMAP), Avocado, & Broth

Saturday
Breakfast Lunch Dinner

Salmon Cakes With Berries Shrimp With Zoodles, Greens, Shrimp With Zoodles, Greens,
Olive Oil & Lemon Olive Oil & Lemon

- 38 -
 W
ee
k2
Sunday
Breakfast Lunch Dinner

Salmon Cakes With Berries Pate With Greens, Plantains (sub Pate With Greens, Plantains (sub
for GAPS), Veggies, & Kraut for GAPS), Veggies, & Kraut

Optional Snacks & Treats

Eaten throughout the week when hungry.

Lemon Berry Gummies Turmeric Bites Fresh Fruits & Veggies With
Avocado (Sub Fruit & Careful
With Avocado for low FODMAP)

- 39 -
 W
ee
k3
Monday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Salad With Sardines, Olive Oil, Pate With Greens, Plantains,
Patties, Greens & Berries & a Dressing, Fermented or Roasted Veggies, & Kraut
Kraut (not pictured) Beets, & Apples (Sub Beets &
Apples for low FODMAP)

Tuesday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Beef Stew Beef Stew

Patties, Greens & Berries & a
Kraut (not pictured)

- 40 -
 W
ee
k3
Wednesday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Beef Stew Ground Meat With Butternut

Patties, Greens & Berries & a Squash, Cabbage (Swap For Low
Kraut (not pictured) FODMAP), Avocado, & Broth

Thursday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Ground Meat With Butternut Ground Meat With Butternut
(Omit Green Onion for Low Squash, Cabbage (Swap For Low Squash, Cabbage (Swap For Low
FODMAP) FODMAP), Avocado, & Broth FODMAP), Avocado, & Broth

- 41 -
 W
ee
k3
Friday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Salmon With Greens, & Salmon With Greens, &
(Omit Green Onion for Low Caulifower Rice (Sub With Other Caulifower Rice (Sub With Other
FODMAP) Veggies for low FODMAP) Veggies for low FODMAP)

Saturday
Breakfast Lunch Dinner

Kitchen Sink Breakfast Soup Pate With Greens, Plantains (sub Salmon With Greens, &
(Omit Green Onion for Low for GAPS), Veggies, & Kraut Caulifower Rice (Sub With Other
FODMAP) Veggies for low FODMAP)

- 42 -
 W
ee
k3
Sunday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Salad With Sardines, Olive Oil, Pate With Greens, Plantains (sub
Sauerkraut Dressing, Fermented or Roasted for GAPS), Veggies, & Kraut
Beets, & Apples (Sub Beets &
Apples for low FODMAP)

Optional Snacks & Treats

Eaten throughout the week when hungry.

Berries & Kale Smoothie Anti-Inflammatory Fresh Fruits & Veggies With
Turmeric BItes Avocado

- 43 -
 W
ee
k4
Monday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Lemongrass Shrimp Soup With Shrimp With Zoodles, Greens,
Sauerkraut Bokchoy Olive Oil & Lemon

Tuesday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Shrimp Salad With Greens, Apple, Lemongrass Shrimp Soup With
Patties, Greens & Berries & a Radish, Bacon, & Sliced Jicama Bokchoy
Kraut (not pictured)

- 44 -
 W
ee
k4
Wednesday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Salad With Sardines, Olive Oil, Salad With Sardines, Olive Oil,
Patties, Greens & Berries & a Dressing, Fermented or Roasted Dressing, Fermented or Roasted
Kraut (not pictured) Beets, & Apples (Sub Beets & Beets, & Apples (Sub Beets &
Apples for low FODMAP) Apples for low FODMAP)

Thursday
Breakfast Lunch Dinner

Salmon Cakes With Berries Salad With Sardines, Olive Oil, Carrot Ginger Soup With
Dressing, Fermented or Roasted Meatballs, Greens & Sauerkraut.
Beets, & Apples (Sub Beets &
Apples for low FODMAP)

- 45 -
 W
ee
k4
Friday
Breakfast Lunch Dinner

Salmon Cakes With Berries Carrot Ginger Soup With Carrot Ginger Soup With
Meatballs, Greens & Sauerkraut. Meatballs, Greens & Sauerkraut.

Saturday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Beef Stew Beef Stew

Sauerkraut

- 46 -
 W
ee
k4
Sunday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Beef Stew Pate With Greens, Plantains,
Sauerkraut Veggies, & Kraut

Optional Snacks & Treats

Eaten throughout the week when hungry.

Golden Milk Coconut Carob Bites (Sub Fresh Fruits & Veggies With
Turmeric Bites for GAPS and low Avocado (Sub Fruit & Careful
FODMAP) With Avocado for low FODMAP)

- 47 -
 W
ee
k5
Monday
Breakfast Lunch Dinner

Bacon, Squash, Berries, Greens & Pate With Greens, Plantains (sub Pate With Greens, Plantains (sub
Sauerkraut for GAPS), Veggies, & Kraut for GAPS), Veggies, & Kraut

Tuesday
Breakfast Lunch Dinner

Herbed Breakfast Sausage Salmon With Greens, & Salmon With Greens, &
Patties, Greens & Berries & a Caulifower Rice (Sub With Other Caulifower Rice (Sub With Other
Kraut (not pictured) Veggies for low FODMAP) Veggies for low FODMAP)

- 48 -
Recipes
Broths & Soups
 DIFICATIO DIFICATIO

Beef Bone Broth

MO N MO N

LOW
AIP FODMAP GAPS

Cook Time: 48 Hours (set it & forget it!)

Serving Size: 3-4

Ingredients
• 2 lb grass-fed meaty shank bones (w/ marrow
preferred)
• 2 lb grass-fed joint bone (ankle, knuckle, etc.)
enough filtered water to just barely cover the
bones (varies)
• 1 tbsp raw apple cider vinegar
• 1 cup veggies of choice (tops of carrots, ends of
onions/leeks for non-low fodmap, etc.)
• 2 bay leaves- 2 sage leaves (or 1 tsp dried)
• 1 tsp fresh rosemary (or dried)
• 1 tsp parsley
• 1-2 tsp sea salt

Instructions
1. Roast the bones in the oven at 400°F for 15-20 min.
2. Add the bones to a crockpot (or a stock pot on low heat) and add enough filtered water to just barely cover
the bones.
3. Add the veggies of choice and spices (reserving the parsley).
4. Leave on low heat for 48 hours. The broth should just barely be simmering. Tip: Skim the top a few hours in to
remove any gunk!
5. Add the parsley the last few hours to help pull more minerals.
6. Strain bones and cool broth. I recommend adding the broth to a metal mixing bowl, and adding that bowl to
a large pot/bowl filled with ice.
7. Reserve 2-3 cups for sipping and save the rest for stew.
8. TIP : When the broth cools, either add the rendered fat back in, or save it for cooking! It's great for cooking
vegetables :)

- 50 -
Beef Stew
DIFICATIO DIFICATIO
MO N MO N

LOW
AIP FODMAP GAPS

Cook Time: 8 Hours (set it & forget it!)

Serving Size: 3-4

Ingredients
• 6-8 cups bone broth
• 1.5 lbs - 2 lbs grass-fed stew meat
• 2 cups parsnips (sub carrots for lower starch
GAPS)
• 1 medium leek (sub celery for low-FODMAP)
• 1 cup greens (like kale or arugula)
• 1-2 stalks celery
• 1 sage leaf
• 1 tsp fresh rosemary (or dried)
• 1-2 tsp sea salt

Instructions
1. Take beef bone broth and add it back to the crock pot (or large stock pot set to low... crock pot is preferable).
2. Add in the stew meat, the veggies, (reserving the leeks if using) and more seasonings to taste
3. Leave on low for 8 hours, adding the leeks (if using) on the last hour, and the greens at the very end (or
reserve until serving for better texture).
4. Cool similarly to the broth and enjoy!

- 51 -
Chicken Bone Broth
Cook Time: 24 Hours (set it & forget it!)
Serving Size: 3-4

Ingredients Instructions
• 2 chicken backs, pastured 1. Set the oven to 400 F, and roast the chicken for
• 4-6 chicken feet (toes removed.. cute, I know) 10-15 minutes.
• 1 cup veggies of choice 2. Remove from the oven, allow to cool, and add to
• 1/2 tsp sea salt a crock pot set to low.
• 1 tsp sage 3. Add veggies of choice, and fill crock pot with
• 1 tsp rosemary enough water to just barely cover the bones.
• 1 tsp thyme 4. Add raw apple cider vinegar and herbs.
• 1 tsp raw apple cider vinegar 5. Remove any gunk from the top of the water a few
hours in.
6. After 24 hours, remove the bones and veggies
and cool the broth.
7. Use for sipping and for soups.

- 52 -
Kitchen Sink
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Breakfast Soup
Cook Time: 30-35 Minutes
Serving Size: 3

Ingredients
• 4-5 cups of chicken bone broth
• 2 cups cooked chicken thigh, shredded
• 4 med zuchinnis (or squash of choice,) chopped
• 4 stalks of celery, chopped
• 2 cups kale (or spinach or greens of choice)
• 1 medium onion, diced (omit for low-FODMAP)
• 1 tbsp coconut oil or solid cooking fat
• 1/2 tsp sea salt
• 1 tsp sage

Instructions
1. On medium heat, add the oil to a medium stock pot.
2. Add the onions (if using) and sautee until soft.
3. Add the remainder of the veggies and sautee until slightly soft and browned.
4. Fill the pot with the broth and bring to a low simmer.
5. Remove from heat, and serve with garnish immediately or keep in the fridge for 3-4 days.

- 53 -
Carrot Ginger Soup
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Cook Time: 30-35 Minutes

Serving Size: 3

Ingredients
• 4.5 cups of chicken or beef bone broth
• 1 lb carrots, chopped
• 1 medium onion, diced (omit for low FODMAP)
• 1 inch fresh grated ginger
• 1 tbsp coconut oil or solid cooking fat
• 1/2 tsp sea salt
• 1 tsp sage
• fresh chives

Instructions
1. On medium heat, add the oil to a medium stock pot.
2. Add the onion and stir until slightly soft.
3. Add the carrots and ginger and stir until slightly soft.
4. Fill the pot with the broth and bring to a low simmer for 20-25 minutes, or until carrots are tender.
5. Blend with a hand blender or in a high speed blender, and top with chives if desired.

- 54 -
Lemongrass
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Shrimp Soup
Cook Time: 15 Minutes
Serving Size: 3

Ingredients
• 4-5 cups of chicken bone broth (or vegetable
broth)
• 1 tsp dried lemon grass
• 1 lb shrimp, wild caught
• 1 lb bok choy, ends chopped off
• 1/2 tsp sea salt
• 1/2 tsp grated ginger
• 1 tbsp coconut oil
• Fresh green onion for garnish (omit for low
FODMAP)

Instructions
1. On medium heat, add the broth to a stove top. Add the lemomgrass, ginger, coconut oil, and salt, and bring
to a simmer for 5-10 minutes.
2. Add the bok choy and cook until soft.
3. Keeping the broth at a simmer, add the shrimp and cook until pink.
4. Serve with green onion for garsnish (if compliant).

- 55 -
Recipes
Proteins
Salmon Patties
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Cook Time: 45 Minutes

Serving Size: 3 (makes 9-10 patties)

Ingredients
• 2 cans of wild caught salmon
• 2 medium zuchinni’s
• 1 medium leek, (OMIT for low FODMAP and sub
extra zuchinni)
• 1 tbsp coconut flour
• 1 clove garlic (OMIT for low FOD-MAP)
• 2 tbsp cooking fat + 1 tsp for greasing the pan
• 1/2 tsp sea salt
• 1 tsp fresh or dried dill
• Fresh green onion (if desired)

Instructions
1. Preheat the oven to 400°F.
2. Chop the zuchinni, and leek (if using) and add along with garlic (if using), coconut flour, dill and salt to a food
processor and set to chop.
3. Drain the canned slamon and add to the food processor with cooking fat and blend.
4. Form into small cakes, using a cheesecloth (or paper towel) to remove excess liquid.
5. Place on a greased cooking sheet lined with parchment paper and cook for 40-45 minutes, very carefully
flipping halfway through. Finish them in a frying pan if they need extra crisping. What really holds these
together is the browned crisp!
6. Allow to cool, and serve for breakfast or lunch with fresh green onion if desired. Be very conscious to be
careful with them. They can be easily broken as they don't contain eggs.

- 57 -
Herbed Breakfast
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Patties
Cook Time: 6-9 Minutes
Serving Size: 3

Ingredients
• 1 lb grass-fed ground beef (or lamb, or bison if
desired!)
• 1 tsp garlic powder (omit for low- FODMAP)
• 1/2 tsp rosemary
• 1/2 tsp thyme
• 1/2 tsp sea salt

Instructions
1. Mix the ground meat with the seasoning in a bowl.
2. Form the meat into small patties and cook over medium heat in a skillet for 6-9 minutes or until cooked
through.
3. Serve immediately or store for 3-4 days in the fridge.

- 58 -
Salmon Filets
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Cook Time: 15 Minutes

Serving Size: 3

Ingredients
• 3 wild caught salmon filets
• 1 tbsp solid cooking fat
• 1/2 juice of lemon
• 1 tsp coconut aminos (optional, omit for low-
FODMAP)
• 1/2 tsp sea salt

Instructions
1. Preheat oven to 375°F.
2. Place the salmon filets skin side down onto a cooking sheet lined with parchment paper.
3. Top the salmon with sea salt, lemon juice, cooking fat and coconut aminos (if using).
4. Bake for 14-15 minutes or until salmon flakes with a fork.
5. Serve immediately or store in fridge for 2-3 days.

- 59 -
Sauteed Shrimp
DIFICATIO
MO N

LOW
AIP FODMAP GAPS

Cook Time: 15 Minutes

Serving Size: 2.5-3

Ingredients
• 1 lb shrimp, peeled and deveined
• 1 tbsp coocnut oil or solid cooking fat
• 1/2 tsp sealt
• 1 tsp garlic powder (or 1 clove fresh garlic.. omit
for low FODMAP)
• 1 tsp fresh lemon juice

Instructions
1. Preheat oven to 375°F.
2. Place the salmon filets skin side down onto a cooking sheet lined with parchment paper.
3. Top the salmon with sea salt, lemon juice, cooking fat and coconut aminos (if using).
4. Bake for 14-15 minutes or until salmon flakes with a fork.
5. Serve immediately or store in fridge for 2-3 days.

- 60 -
Pate 1st Way AIP GAPS

Cook Time: 25-30 Minutes

Serving Size: 3-4

Ingredients Instructions
• 1 lb grass-fed beef liver (can sub for chicken or 1. Add the cooking fat to a large skillet on medium
lamb) heat.
• 1 medium onion, diced 2. Once melted, add the onion and satuee until
• 1/3 cup solid cooking fat (ghee, chicken fat, and soft.
tallow are all great here) 3. Add the garlic and liver and stir until cooked
• 1/3 cup coconut cream (from full fat coconut milk through.
left in the fridge over night, not coconut "butter") 4. Remove from heat and cool.
• 1 clove garlic, minced. 5. Place the liver, onions, coconut cream and
• 1/2 tsp sage seasoning into a food processor and pulse until
• 1/2 tsp fresh rosemary combined and creamy.
• 1/2 tsp sea salt 6. Serve with sliced apples, cucumbers, carrots,
plantain chips, etc!

Pate 2nd Way AIP

LOW
FODMAP GAPS

Cook Time: 25-30 Minutes

Serving Size: 3-4

Ingredients Instructions
• 1 lb pastured chicken liver (can sub for beef) 1. Add the cooking fat to a large skillet on medium
• 1/2 cup leek greens, chopped (optional to sub w/ heat.
one onion for non-low FODMAP.. just sautee the 2. Once melted, add the liver and stir until cooked
onion first!) through.
• 1/3 cup solid cooking fat (ghee, chicken fat, and 3. Remove from heat and cool.
tallow are all great here) 4. Place the liver, leek greens and seasoning into
• 1/2 tsp sage a food processor and pulse until combined and
• 1/2 tsp fresh rosemary creamy.
• 1/2 tsp sea salt 5. Serve with veggies and fruit of choice!

- 61 -
Lamb Meatballs AIP
LOW
FODMAP GAPS

Cook Time: 30-35 Minutes

Serving Size: 3-4

Ingredients Instructions
• 1 lb grass-fed ground lamb (possibly sub beef if 1. Preheat the oven to 400°F.
desired) 2. Combine the lamb with garlic (if using), basil and
• 1 tsp dried basil sea salt in a bowl.
• 1 clove garlic-minced (omit for low- FODMAP) 3. Roll the lamb into meatballs (about a dozen) and
• 1/2 tsp sea salt place on an ungreased baking sheet.
4. Bake the meatballs in the oven for 30-35 minutes
or until cooked through.
5. Serve immediately or store for 3-4 days in the
fridge.

Herbed Chicken AIP

LOW
FODMAP GAPS

Thighs
Cook Time: 30-40 Minutes
Serving Size: 3-4

Ingredients Instructions
• 2 lb chicken thighs, pastured 1. Preheat the oven to 400°F.
• 2 tbsp solid cooking fat 2. Season the chicken with herbs and solid cooking
• 1 tsp rosemary fat.
• 1/2 tsp parsley 3. Cook in the oven for 35-40 minutes or until
• 1/2 tsp thyme internal temperatue reads 165°F.
• 1/2 tsp sea salt 4. Shred for breakfast soup, or salads.

- 62 -
Recipes
Veggies & Sides
Red Cabbage Cook Time: 20 Minutes
Serving Size: 3-4

Ingredients Instructions
• 1 head of red cabbage 1. Preheat the oven to 375°F
• 1 tbsp cooking fat. 2. Slice the cabbage as if you were making cole
• 1/2 tsp sea salt slaw, shredding it into long strips. Discard the
thick white veins in the center.
3. Lay the cabbage on a baking sheet and top with
cooking fat and sea salt.
4. Bake in oven for 20 minutes or until just a few
pieces are barely crisped

Cauliflower Rice
Omit for LOW FODMAP

Cook Time: 35 Minutes

Serving Size: 3-4

Ingredients Instructions
• 1 large head of cauliflower 1. Slice cauliflower into smaller pieces.
• 1 tbsp cooking fat 2. Top with melted cooking fat, sea salt and
• 1 tsp garlic powder (omit for low-FODMAP) combine.
• 1/2 tsp sea salt 3. Bake for 25-30 minutes or until crispy to liking.
• 1 tsp coconut aminos

Butternut Squash Cook Time: 30 Minutes

Serving Size: 3

Ingredients Instructions
• 1 large butternut squash 1. Preheat oven to 415°F
• 1 tbsp cooking fat. 2. Slice butternut squash into smaller pieces,
• 1 tsp ground sage. removing the peel and the seeds.
• 1/2 tsp sea salt. 3. Top with melted cooking fat, sea salt and
combine.
4. Bake for 25-30 minutes or until crispy to liking.

- 64 -
Oven Baked Plantains
Omit foR GAPS

Cook Time: 30 Minutes

Serving Size: 3-4 Servings

Ingredients Instructions
• 2 medium green plantains 1. Preheat oven to 400°F
• 1 tbsp cooking fat. 2. Peel the plantains carefully with a knife and slice
• 1 tsp sea salt into small medalions.
3. Top with melted cooking fat, sea salt and
combine.
4. Bake for on parchment paper for 30 minutes or
until crispy to liking.

Roasted Beets
Omit for LOW FODMAP

Cook Time: 35 Minutes

Serving Size: 2-3 Servings

Ingredients Instructions
• 2 medium beets, peeled and chopped 1. Preheat oven to 400°F
• 1 tbsp solid cooking fat 2. Top the beets with melted cooking fat, sea salt,
• 1/2 tsp sea salt and rosemary.
• 1 tsp rosemary 3. Bake for 30-35 minutes or until soft.

Spaghetti Squash Cook Time: 35-45 Minutes

Serving Size: 3-4 Servings

(Substitute for Zoodles)

Ingredients Instructions
• 1 medium spaghetti squash 1. Preheat oven to 400°F
• 1 tsp garlic powder (omit for low-FODMAP) 2. Carefully slice the squash down the middle and
• 1 tsp sea salt de-seed.
3. Place the squash cut side down onto a baking
sheet. Bake for 35-45 minutes or until the outside
is tender.
4. Remove from oven and allow to cool. Once
cooled, use a fork to pull out the squash strands.
5. Add seasoning and serve.

- 65 -
Zuchinni Noodles Cook Time: 5 Minutes
Serving Size: 2-3 Servings

Ingredients Instructions
• 2-3 large zuchinni 1. With a spiralizer, spiralize the zuchinni.
• 1 tbsp cooking fat. 2. Add cooking fat to a pan on medium heat, and
• 1 tsp garlic powder (omit for low FODMAP) slowly cook until slightly soft.
• 1 tsp sea salt.

Sweet Potatoes
Omit foR GAPS

Cook Time: 45-50 Minutes

Serving Size: 1-2 Servings

Ingredients Instructions
• 1-2 medium sweet potatoes 1. Preheat oven to 400°F
• 1 tbsp cooking fat. 2. Peel the sweet potatoes and cut a slit down the
• 1 tsp sea salt middle.
• Cinnamon if desired 3. Top with cooking fat and salt.
4. Roast for 45-50 minutes or until soft.

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Recipes
Snacks & Treats
Carob Coconut AIP

Collagen Bites
Cook Time: 10 Minutes
Serving Size: 9-10 Bites

Ingredients
• 1 cup coconut cream concentrate/coconut butter
• 3/4 cup shredded coconut + extra for garnish
• 2 scoops collagen powder (or 4 tbsp)
• 1 tbsp coconut oil
• 1 tbsp carob powder (cocoa powder works too if
not AIP)
• 2 tbsp filtered water

Instructions
1. Soften the coconut butter (either in the microwave, or it’ll just be soft enough if your house is sweltering like
mine) to where it’s easy to work with and stir. .
2. Fold in the remainder of the ingredients and stir well until evenly combined. Add more water if too thick.
3. Once combined, begin rolling the mixture into balls about a half an inch wide, or to size of liking, and
sprinkle with extra shredded coconut for garnish.
4. Place in the refrigerator for at least an hour,

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Anti - Inflammatory AIP
LOW
FODMAP GAPS

Turmeric Bites
Cook Time: 10 Minutes
Serving Size: 9-10 Bites

Ingredients
• 1 cup coconut butter
• 1/2 cup shredded coconut + 1/2 tsp for topping
• 1 tbsp coconut milk (or water)
• 1 tsp coconut oil
• 3 tsp turmeric

Instructions
1. Add the coconut butter and the shredded coconut to a mixing bowl and stir well to combine. You want the
coconut butter to be soft, so depending on the consistency of yours, heat it up in the microwave for about 10
seconds if needed.
2. Add the remaining ingredients and combine.
3. Begin rolling the dough into balls about 1/4″ in diameter, (or you can easily choose whichever size you’d like)
and place onto a plate. If desired sprinkle about 1/2 tsp of shredded coconut on top of the bites.
4. Put the turmeric bites into the refrigerator and chill for a minimum of 30 minutes.
5. Remove from the fridge and enjoy!

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Greens & Berries AIP
LOW
FODMAP GAPS

Smoothie
Cook Time: 5 Minutes
Serving Size: 1

Ingredients
• 1 cup of coconut milk or water
• 1/4 cup of ice
• 1/2 cup of mixed berries (no blackberries for low-
FODMAP)
• 1 cup of greens
• 2 scoops of grass-fed collagen
• 1 tbsp coconut oil or olive oil

Instructions
1. Add the greens and the liquid to a high speed blender and blend until smooth.
2. Add the remainder of the ingredients and blend.

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Lemon Berry AIP
LOW
FODMAP GAPS

Gummies
Cook Time: 15-20 Minutes
Serving Size: 5-6 Servings

Ingredients
• 1 cup mixed berries (strawberries, blueberries,
and raspberries)
• 3/4 lemon juice
• 4 tbsp grass-fed gelatin

Instructions
1. Heat the berries and lemon juice in a sauce pan over medium heat until the berries are soft.
2. Add the mixture to a blender and blend until combined.
3. Allow to cool and add the gelatin.
4. Blend the mixture until combined.
5. Pour the mixture into molds or a glass pyrex dish and refridgerate for at least an hour before eating.

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Golden Milk AIP
LOW
FODMAP GAPS

Cook Time: 5 Minutes

Serving Size: 1

Ingredients
• 8 oz coconut milk
• 1 tbsp coconut oil
• 1 tbsp turmeric powder
• 1 tsp grated ginger
• 1 scoop collagen powder
• Pinch of black pepper (omit for AIP)

Instructions
1. Heat the coconut milk with coconut oil on medium heat
2. Bring to a simmer and add the other ingedients.
3. Stir with a whisk until well combined.
4. Strain ginger, serve warm and enjoy!

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 What to do After
the 30 Days...
1. Pat yourself on the back!
Way to go!! Healing diets are not easy. Even if you weren't "perfect", that doesn't matter! You’ve done an
amazing thing for your body and should be incredibly proud.

2. Remember that this is just a template and you may need more time to heal.
Everyone is different and many need more than 30 days until they can successfully reintroduce foods.

3. Evaluate your progress with a practitoner.

Check in with your doctor or nutrionist to see how you’re doing. You may be at the perfect spot, or you may
need more support to move forward.

4. Keep eating healing foods!

After eating healing foods for 30 days, you’ve created the habit to keep it going. We need heaing foods for our
whole life to keep us healthy, and keep maintaining our gut health.

5. Follow a structured reintroduction plan for some of the foods that were mentioned
on page 10 that could be reintroduced.
Foods need to be reintroduced in a structured manner, and one by one. I reccomend working with a
practitoner, and checking out the book, Reintroducing Foods on the Paleo AIP.

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 Continue Your Healing Journey
and Get More Support

Michelle offers one on one support, and nutritional therapy packages. Contact her at
unboundwellness@gmail.com to customize and further your healing journey!

You can find more recipes, tips, and musings from Michelle on her blog at unboundwellness.com, on instagram
(instagram.com/unboundwellness) and facebook (facebook.com/unboundwellnessnutrition).

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