Vitamin a (retinol)

Liver, Eel

Grass-fed butter, clarified butter, or ghee

VITAMIN B5

Brewer’s yeast (Lewis Labs brand only)

BUTYRIC ACID

Helps to decrease intestinal permeability.

Grass-fed butter, clarified butter, or ghee

VITAMIN C

A potent antioxidant with anti-inflammatory properties.

Cauliflower

Broccoli

Daikon radish

Lemon juice

Garlic

Beets

Brussels sprouts

VITAMIN D

A potent immune system modulator that is most available from sun exposure.

Cold water fish (salmon, herring, mackerel, etc.)

Grass-fed butter or ghee

Fermented cod liver oil/ butter oil blend (Green Pasture brand only)

GLYCINE

Helps to repair the gut cell lining and enhance stomach acid production.

Bone broth (recipe here)

Gelatin (recipe here)

OMEGA-3 FATS

An anti-inflammatory essential fatty acid that comes from limited food sources.

Cold water fish (salmon, herring, mackerel, etc.)

Fermented cod liver oil (Green Pasture brand only)

Walnuts, pecans

PROBIOTICS

Promotes healthy gut flora, which is critical to proper digestion and elimination.

Fermented vegetables: cabbage, sauerkraut, kimchi, carrots

Kombucha (fermented tea)

SELENIUM

An antioxidant that protects against free radical damage.

Eggs

Red Swiss chard

Turnips

Garlic

SOLUBLE FIBER

Feeds the beneficial bacteria in your gut to promote proper motility. Eat in small amounts if your digestion needs support.

Sweet potatoes

Butternut squash

Plantains

ZINC

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

Oysters

Shellfish

Lamb

Red meat

Day: 1

Breakfast: Swirly Crustless Quiche (recipe here), Perfectly Baked Bacon (recipe here), Raw Sauerkraut (recipe here)

Lunch: Mustard Glazed Chicken Thighs (recipe here), Green Salad*, Balsamic Vinaigrette (recipe here)

Dinner: Grilled Garlic Flank Steak with Peppers & Onions (recipe here), Baked Beets with Fennel**(recipe here)

Day: 2

Breakfast: left-over Swirly Crustless Quiche, left-over Garlic Flank Steak with Peppers & Onions

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

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

Day: 3

Breakfast: Mustard-Glazed Chicken Thighs (recipe here), Broccoli*

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: Pesto Scrambled Eggs (recipe here), Cilantro Cauli-Rice (recipe here), Raw Sauerkraut (recipe here)

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

Dinner: Citrus Macadamia Nut Sole (recipe here), Kale*

Day: 5

Breakfast: left-over Citrus Macadamia Nut Sole, Spinach*

Lunch: Nori Salmon Handrolls (recipe here)

Dinner: Beef & Mixed Veggie Stir Fry (recipe here)

Day: 6

Breakfast: Pumpkin Pancakes (recipe here), Breakfast Sausage using Italian Sausage Spice Blend (recipe here)

Lunch: left-over Beef Stir Fry with Mixed Veggies

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

Day: 7

Breakfast: Eggs, Perfectly Baked Bacon (recipe here), Kale*, Raw Sauerkraut (recipe here)

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

Dinner: Citrus & Herb Whole Roasted Chicken (recipe here), Simple Baked Kale Chips*(recipe here)

Day: 8

Breakfast: left-over Citrus & Herb Whole Roasted Chicken, Grain-Free Porridge (recipe here), Berries

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

Dinner: Chinese 5-Spice Lettuce Cups (recipe here)

Day: 9

Breakfast: Swirly Crustless Quiche (recipe here), Steamed Broccoli*, Raw Sauerkraut (recipe here)

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

Dinner: Pesto Shrimp & Squash Fettuccine (recipe here)

Day: 10

Breakfast: Omelet or Pesto Scrambled Eggs, left-over Shrimp & Avocado

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

Eggs

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!

Day: 11

Breakfast: Swirly Crustless Quiche (recipe here) Perfectly Baked Bacon (recipe here), left-over Root Vegetables*

Lunch: left-over Cumin Spiced Pork Tenderloin, Rainbow Red Cabbage Salad*(recipe here)

Dinner: Balsamic Braised Short Ribs (recipe here), Carrots, Spinach*

Day: 12

Breakfast: Eggs, left-over Rainbow Red Cabbage Salad

Lunch: left-over Balsamic Braised Short Ribs, Green Salad*

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

Day: 13

Breakfast: Zucchini Pancakes (recipe here), Perfectly Baked Bacon (recipe here), 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: Buffalo Chicken Lettuce Wraps (recipe here)

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

Day: 15

Breakfast: Scrambled Eggs with Olives, Steamed Spinach*, Avocado

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

Dinner: Italian-Style Stuffed Peppers (recipe here), Green Salad* with Balsamic Vinaigrette (recipe here)

Day: 16

Breakfast: Breakfast Sausage, Grain-Free Porridge (recipe here),

Lunch: left-over Italian-Style Stuffed Peppers (recipe here), Green Salad

Dinner: Bacon-Wrapped Smoky Chicken Thighs (recipe here), Mixed Greens Salad with Beets & Blood Oranges (recipe here)

Day: 17

Breakfast: Bacon & Egg Salad (recipe here), Green Beans or Mixed Greens*

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

Dinner: Spaghetti Squash Bolognese (recipe here), Simple Baked Kale Chips (recipe here)

Day: 18

Breakfast: Pumpkin Pancakes (recipe here), Breakfast Sausage or Bacon

Lunch: left-over Spaghetti Squash Bolognese

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

Day: 19

Breakfast: Scrambled Eggs, Avocado, Spinach or Kale*, Raw Sauerkraut (recipe here)

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

Dinner: Citrus Macadamia Nut Sole (recipe here), Lemon Roasted Romanesco*(recipe here)

Day: 20

Breakfast: Grain-Free Porridge (recipe here), Hard Boiled Eggs

Lunch: left-over Citrus Macadamia Nut Sole, left-over Lemon Roasted Romanesco

Dinner: Bison & Butternut Cocoa Chili (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

Red-Meat

Poultry

Eggs

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!

Day: 21

Breakfast: Hard Boiled Eggs, Breakfast Sausage, Raw Sauerkraut (recipe here)

Lunch: Nori Salmon Handrolls (recipe here)

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

Day: 22

Breakfast: Swirly Crustless Quiche (recipe here), Breakfast Sausage

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: left-over Swirly Crustless Quiche (recipe here), Perfectly Baked Bacon (recipe here)

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

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

Day: 24

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

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

Dinner: Fiery Jalapeño Burgers with Sweet Potato Pancakes (recipe here), Red Roasted Garlic (recipe here)

Day: 25

Breakfast: left-over Sweet Potato Pancakes, Eggs, Avocado

Lunch: Quick & Easy Salmon Cakes (recipe here), Green Salad*, Avocado, Olives

Dinner: Asian Orange Pan-Seared Scallops (recipe here), Tomatillo Shrimp Cocktail (recipe here), Zucchini*

Day: 26

Breakfast: Zucchini Pancakes (recipe here), Perfectly Baked Bacon (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), Spinach

Day: 27

Breakfast: Grain-Free Porridge (recipe here), Breakfast Sausage using Italian Sausage Spice Blend (recipe here)

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

Dinner: Greek-Style Lamb Kabobs (recipe here), Cilantro or other herb Cauli-Rice (recipe here)

Day: 28

Breakfast: left-over Greek-Style Lamb Kabobs, Spinach or Cabbage*

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: Apple Streusel Egg Muffins (recipe here), Bacon or Breakfast Sausage

Lunch: left-over Lemon & Artichoke Chicken, Kale & Carrot Salad with Lemon-Tahini Dressing (recipe here)

Dinner: Mom’s Stuffed Cabbage Rolls with Tomato Cranberry Sauce (recipe here), Green Salad*

Day: 30

Breakfast: left-over Apple Streusel Egg Muffins (recipe here), Bacon or Breakfast Sausage

Lunch: Chorizo Meatballs (recipe here), Mixed Greens Salad* with Avocado, Lemon Juice, and EVOO

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

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

KEY

Red-Meat

Poultry

Eggs

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!

DIGESTIVE HEALTH

leaky gut irritable bowel syndrome inflammatory bowel disease crohn’s disease colitis and ulcerative colitis celiac disease

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.

digestive health

If your symptoms are very severe, I recommend that you start with the Autoimmune Condition 30-Day Meal Plan with regard to food choices and use the lifestyle, supplement, and herbal recommendations from this plan.

Leaky gut

symptoms include:

Undesired weight loss or weight loss resistance

Digestive distress

Food allergies or intolerances in response to a wide variety of seemingly unrelated foods; “allergic to everything” types of reactions or even food allergy tests that show an extremely high number of allergenic foods

Chronic inflammatory and autoimmune conditions

Дата добавления: 2015-11-14