Meal Plan

Time in the kitchen is essential for success with from-scratch, gut-healing recipes. Set aside time for planning before starting the diet or moving to the next stage so you can develop your kitchen skills and your shopping list.

NEW STAGE-SPECIFIC CHOICES and recommendations include the following:

• • Probiotic vegetable juice Begin making a double batch of ferments at least 7 days before you start the diet. Save the vegetables to incorporate into later stages.
• • Probiotic dairy If tolerated, begin making cultured dairy a few days before starting the protocol. Try Yogurt, Cultured Cream, or Kefir.
• • Homemade stock Make a double batch of Chicken Stock and a single batch of Meat Stock 2 days before you begin so it’s ready for sipping and for making soups. Plan to make extra to freeze. Add other stocks as your gut health improves.
• • Tea Chamomile, mint, lemon, raw honey, and/or ginger.
• • Soup Make two or three soups, with extra to freeze.
• • Entrées Add one or more entrées for lunch or dinner later in your first week, and eat the leftovers for other meals. Try Beet and Beef Short Rib Borscht, Stewed Beef Porridge, and Lemon Peppercorn Poached Chicken Breast.