Soluble fiber

Feeds the beneficial bacteria in your gut to promote proper motility.

Sweet potatoes

Butternut squash

Plantains

Bananas

ZINC

A potent antioxidant often deficient in people with inflammatory conditions; aids in vitamin A metabolism.

Oysters

Shellfish

Lamb

Red meat

Day: 1

Breakfast: Mustard Glazed Chicken Thighs (recipe here), Sweet Potato**, Raw Sauerkraut (recipe here)

Lunch: left-over Mustard Glazed Chicken Thighs (recipe here), Summer squash*

Dinner: Grilled Garlic Flank Steak with Onions - no peppers (recipe here), Baked Beets with Fennel**(recipe here)

Day: 2

Breakfast: left-over Garlic Flank Steak with Onions, Butternut Squash**

Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO

Dinner: Sage Roasted Turkey Legs (recipe here), Sweet Potato Pancakes (recipe here), Steamed Spinach*

Day: 3

Breakfast: Chicken Thighs, left-over Sweet Potato Pancakes

Lunch: left-over Sage Roasted Turkey Legs, Persimmon, Asparagus & Fennel Salad (recipe here)

Dinner: Lemony Lamb Dolmas (recipe here), Cilantro Cauli-Rice (recipe here)

Day: 4

Breakfast: Ground Lamb with a spice blend, Cilantro Cauli-Rice (recipe here), Raw Sauerkraut (recipe here)

Lunch: left-over Lemony Lamb Dolmas, Spinach Salad with Walnuts & Artichokes (recipe here)

Dinner: Asian Orange Pan-Seared Scallops (recipe here), Butternut Squash**

Day: 5

Breakfast: Ground beef with Curry Spice Blend (recipe here) (omit Paprika), Butternut Squash**

Lunch: Nori Salmon Handrolls (recipe here)

Dinner: Beef & Mixed Veggie Stir Fry (recipe here), Cilantro Cauli-Rice (recipe here)*

Day: 6

Breakfast: Breakfast Sausage using Italian Sausage Spice Blend (recipe here), Swiss chard*

Lunch: left-over Beef Stir Fry with Mixed Veggies, Sweet Potato**

Dinner: Lamb Lettuce Boats with Avo-Ziki Sauce (recipe here)

Day: 7

Breakfast: Savory Baked Chicken Legs (use spices without Paprika) (recipe here), Squash*, Raw Sauerkraut (recipe here)

Lunch: Mixed Greens with Wild Canned Salmon, Asparagus*, Lemon Juice, EVOO

Dinner: Citrus & Herb Whole Roasted Chicken (recipe here), Roasted Rosemary Roots (recipe here)

Day: 8

Breakfast: left-over Citrus & Herb Whole Roasted Chicken, Avocado, Apple or Blueberries

Lunch: Spinach Salad with Walnuts & Artichokes (recipe here), left-over Citrus & Herb Whole Roasted Chicken

Dinner: Chinese 5-Spice Lettuce Cups (recipe here), Sweet Potato**

Day: 9

Breakfast: Bacon-Wrapped Chicken Thighs made without Smoky Blend (recipe here), Plantains in CO**

Lunch: Indian-Spiced Turkey Burgers (recipe here), Steamed Broccoli*

Dinner: Pesto Shrimp & Squash Fettuccine (made without nuts) (recipe here)

Day: 10

Breakfast: Shrimp, Avocado, Cucumbers, Apple

Lunch: Simple Shrimp Ceviche (recipe here), Mixed Greens*, EVOO

Dinner: Cumin Spiced Pork Tenderloin with Root Vegetables**(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Beef & Bison

Poultry

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

REMEMBER, NO:

grains

legumes

dairy

nuts

seeds

eggs

nightshades

Day: 11

Breakfast: left-over Cumin Spiced Pork Tenderloin and Root Vegetables

Lunch: Chicken, Rainbow Red Cabbage Salad*(recipe here) or Sautéed Cabbage

Dinner: Orange Braised Beef Shanks (recipe here), Spinach*

Day: 12

Breakfast: Breakfast Sausage using Italian Sausage Spice Blend (recipe here), left-over Red Cabbage*

Lunch: left-over Orange Braised Beef Shanks, Carrots**

Dinner: Savory Baked Chicken Legs (recipe here), Brussels Sprouts with Fennel*(recipe here)

Day: 13

Breakfast: Smoked Salmon, Spinach*, Raw Sauerkraut (recipe here)

Lunch: left-over Savory Baked Chicken Legs, left-over Brussels Sprouts with Fennel*

Dinner: Lemon Rosemary Broiled Salmon (recipe here), Asparagus with Lemon & Olives (recipe here), Sweet Potato**

Day: 14

Breakfast: left-over Lemon Rosemary Broiled Salmon, left-over Asparagus with Lemon & Olives*

Lunch: Chicken Lettuce Wraps with Avocado, Salsa made from Cucumbers (recipe here)

Dinner: Red Palm & Coriander Tuna Over Daikon Noodle Salad (recipe here), Green Salad*

Day: 15

Breakfast: Wild Salmon (canned) with Olives, Avocado, Lemon Juice

Lunch: Spinach Salad with EVOO, left-over Red Palm & Coriander Tuna, Avocado, Lemon Juice

Dinner: Italian-Style Stuffed Peppers (use zucchini instead of peppers) (recipe here), Green Salad*

Day: 16

Breakfast: Breakfast Sausage using Italian Sausage Spice Blend (recipe here), Zucchini*

Lunch: left-over Italian-Style Stuffed Peppers (use zucchini instead of peppers), Green Salad*

Dinner: Bacon-Wrapped Chicken Thighs made without Smoky Blend (recipe here), Mixed Greens Salad*

Day: 17

Breakfast: left-over Breakfast Sausage, Plantains in CO***

Lunch: left-over Bacon-Wrapped Smoky Chicken Thighs, Green Salad*

Dinner: Ground beef cooked with Garlic & Basil over Spaghetti Squash**

Day: 18

Breakfast: Ground Beef, Bacon, left-over Spaghetti Squash**

Lunch: Wild Salmon (canned) with Green Beans*, EVOO, Lemon

Dinner: Thanksgiving Stuffing Meatballs (recipe here), Mashed Faux-Tatoes (recipe here)

Day: 19

Breakfast: Wild Salmon (canned) with Olives, Avocado, Lemon Juice

Lunch: left-over Thanksgiving Stuffing Meatballs, left-over Mashed Faux-Tatoes

Dinner: Halibut, Lemon Roasted Romanesco*(recipe here), Sweet potato**

Day: 20

Breakfast: Acorn Squash with Cinnamon & Coconut Butter (recipe here), Breakfast Sausage or Bacon

Lunch: left-over Halibut, left-over Lemon Roasted Romanesco

Dinner: Roasted Duck with Cherry Sauce (recipe here), Sautéed Red Cabbage with Onions and Apples*(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Beef & Bison

Poultry

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

REMEMBER, NO:

grains

legumes

dairy

nuts

seeds

eggs

nightshades

Day: 21

Breakfast: left-over Roasted Duck with Cherry Sauce, Spinach*

Lunch: Nori Salmon Handrolls (recipe here)

Dinner: Lamb Chops with Olive Tapenade (recipe here), Greek Salad with Avo-Ziki (recipe here)

Day: 22

Breakfast: Wild Salmon (canned) with Olives, Avocado, Lemon Juice

Lunch: left-over Lamb Chops with Olive Tapenade, left-over Greek Salad with Avo-Ziki

Dinner: Orange Braised Beef Shanks (recipe here), Butternut Sage Soup**(recipe here)

Day: 23

Breakfast: Breakfast Sausage using Italian Sausage Spice Blend (recipe here)

Lunch: left-over Orange Braised Beef Shanks, left-over Butternut Sage Soup

Dinner: Hayley’s Skirt Steak Tacos (recipe here), Cucumber Salsa (recipe here), Grilled Squash & Pineapple (recipe here)

Day: 24

Breakfast: Acorn Squash with Cinnamon & Coconut Butter (recipe here), Perfectly Baked Bacon (recipe here)

Lunch: Tangy Taco Salad (recipe here), left-over Cucumber Salsa

Dinner: Beef burgers, Avocado, Lettuce Wraps, Red Roasted Garlic (recipe here)

Day: 25

Breakfast: left-over Beef burgers, Avocado, Lettuce Wraps

Lunch: Wild Salmon or Tuna, Green Salad*, Avocado, Olives

Dinner: Asian Orange Pan-Seared Scallops (recipe here), Baked Beets (recipe here)

Day: 26

Breakfast: Chicken, left-over Beets, Orange, Orange Vinaigrette (recipe here)

Lunch: Tuna, Mixed Greens Salad with Persimmons, Asparagus & Fennel (recipe here), Orange Vinaigrette (recipe here)

Dinner: Grandma Barbara’s Stuffed Mushrooms (recipe here), Roasted Marrow Bones (recipe here)

Day: 27

Breakfast: Mustard Glazed Chicken Thighs (recipe here), Sweet Potato**, Raw Sauerkraut (recipe here)

Lunch: left-over Grandma Barbara’s Stuffed Mushrooms, Mixed Greens Salad*, Balsamic Vinaigrette (recipe here)

Dinner: Spiced Lamb Meatballs with Balsamic-Fig Compote (recipe here), Green Beans with Shallots*(recipe here)

Day: 28

Breakfast: left-over Spiced Lamb Meatballs, Plantains in CO**

Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO

Dinner: Lemon & Artichoke Chicken (recipe here), Broc-Cauli Chowder with Bacon (recipe here)

Day: 29

Breakfast: Breakfast Sausage using Italian Sausage Spice Blend (recipe here), Parsnips**

Lunch: left-over Lemon & Artichoke Chicken, Kale Chips (recipe here)

Dinner: Mom’s Stuffed Cabbage Rolls - leave off the Tomato Cranberry sauce (recipe here), Green Salad*

Day: 30

Breakfast: left-over Breakfast Sausage using Italian Sausage Spice Blend, Squash**

Lunch: Turkey Meatballs, Mashed Faux-Tatoes (recipe here)

Dinner: Mediterranean Lamb Roast (recipe here), Sautéed Spinach with Currants*(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Beef & Bison

Poultry

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

REMEMBER, NO:

grains

legumes

dairy

nuts

seeds

eggs

nightshades

BLOODSUGAR REGULATION

dysglycemia hypoglycemia
diabetes type 1 & 2

Disclaimer: The information in this book is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. It consists solely of nutritional and lifestyle recommendations to support a healthier body.

blood sugar regulation

If you have been diagnosed with Type 1 Diabetes and have not previously used the Autoimmune Condition 30-Day Meal Plan, start with that plan with regard to food choices, and follow the lifestyle, supplement, and herbal recommendations from this plan.

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Дата добавления: 2015-11-14