Sample 7-Day Gluten-Free, Dairy-Free, Sugar-Free Gut-Healing Meal Plan
Day 1
Breakfast:
- Smoothie with spinach, avocado, frozen berries, unsweetened almond milk, chia seeds, and a pinch of cinnamon.
Lunch:
- Quinoa bowl with grilled chicken, steamed broccoli, roasted sweet potato, and olive oil dressing.
Snack:
- Sliced cucumber and carrot sticks with guacamole.
Dinner:
- Baked salmon with roasted asparagus and mashed cauliflower.
Evening:
- Chamomile tea.
Day 2
Breakfast:
- Coconut yogurt topped with blueberries, flaxseeds, and unsweetened shredded coconut.
Lunch:
- Lentil and vegetable soup (carrots, celery, garlic, and turmeric).
Snack:
- A handful of walnuts and an apple.
Dinner:
- Stir-fried shrimp with zucchini noodles, coconut aminos, and sesame oil.
Evening:
- Ginger tea.
Day 3
Breakfast:
- Warm quinoa porridge with almond milk, cinnamon, and a dollop of unsweetened almond butter.
Lunch:
- Grilled turkey patties with sautéed spinach and roasted carrots.
Snack:
- A small handful of pumpkin seeds.
Dinner:
- Herb-roasted chicken with steamed green beans and roasted butternut squash.
Evening:
- Peppermint tea.
Day 4
Breakfast:
- Sweet potato toast topped with smashed avocado, a sprinkle of hemp seeds, and a dash of sea salt.
Lunch:
- Salad with mixed greens, grilled salmon, avocado, cucumber, and olive oil/lemon dressing.
Snack:
- Celery sticks with tahini.
Dinner:
- Baked cod with roasted Brussels sprouts and quinoa pilaf.
Evening:
- Turmeric tea (golden milk with unsweetened coconut milk).
Day 5
Breakfast:
- Scrambled eggs with sautéed kale and a side of fresh fruit (kiwi and berries).
Lunch:
- Stuffed bell peppers with ground turkey, quinoa, and diced vegetables.
Snack:
- A handful of almonds.
Dinner:
- Zucchini lasagna (layers of zucchini slices, ground beef, tomato sauce, and cashew cheese).
Evening:
- Lemon balm tea.
Day 6
Breakfast:
- Smoothie bowl with frozen mango, spinach, coconut yogurt, and chia seeds, topped with fresh raspberries.
Lunch:
- Roasted vegetable and chickpea salad with tahini dressing.
Snack:
- Unsweetened coconut yogurt with pomegranate seeds.
Dinner:
- Grilled mahi-mahi with steamed bok choy and cauliflower rice.
Evening:
- Ginger-turmeric tea.
Day 7
Breakfast:
- Chia pudding (made with unsweetened almond milk, chia seeds, and cinnamon), topped with blueberries.
Lunch:
- Grilled chicken salad with arugula, roasted sweet potatoes, and olive oil dressing.
Snack:
- Sliced apple with sunflower seed butter.
Dinner:
- Bone broth-based soup with zucchini noodles, shredded chicken, and spinach.
Evening:
- Chamomile tea.
Additional Tips
- Meal Prep: Batch-cook grains, roasted vegetables, and proteins to save time.
- Read Labels: Many gluten-free and dairy-free products have hidden sugars or additives; choose minimally processed options.
- Stay Hydrated: Drink plenty of water with lemon, herbal teas, or coconut water.
- Listen to Your Body: Introduce new foods slowly to monitor any reactions.
