Detox with the Gutbliss 10-Day Meal Plan

I spend a lot of time giving people advice about what to eat, as well as ruminating on what works best for my own body, taste buds, and schedule. What’s clear to me is that creating bliss in your gut isn’t just about eliminating things like SAD GAS (soy, artificial sweeteners, dairy, sugar, gluten, alcohol, and sugar) that can be a problem.

It’s also about making sure you include enough of the foods that provide the essential nutrients your digestive tract needs for optimal function.

I avoid SAD GAS about 80 percent of the time (excerpt for artificial sweeteners, which I never use), and that gives me enough flexibility to eat out, experiment with new recipes, and indulge when I feel like it. Most of the food I eat on a daily basis is easy to prepare, great tasting, and nutrient-rich, and it makes me (and my GI tract) feel good after eating it.

To accomplish that, I keep these five basic principles in mind when I’m planning my meals:

1. Encourage the growth of good bacteria with high-fiber prebiotic foods.

2. Obtain the necessary micronutrients from brightly colored fruits and vegetables.

3. Eat at least 50 percent of the food raw for added enzymes and more nutrients.

4. Limit animal protein to no more than a few times per week, in order to make room for phytonutrients from plants.

5. Batch-cook at the beginning of the week to have lots of options for lunches and dinners and use leftovers liberally.

Where’s what a typical week of gutbliss looks like for me:

(B = breakfast; L = lunch; D = dinner, S = snack)

Day 1

B: Smoothie, 1/2 grapefruit, and mint tea with lemon
L: Chopped kale salad with cabbage and chickpeas over brown rice
S: 1 orange, 1 apple, and a handful of raw almonds
D: Lemon roasted chicken, roasted sweet potatoes and carrots, and sautéed string beans
S: Blackberries sprinkled with “crust” made from almond meal mixed with coconut oil and baked in the oven for 10 minutes.

Day 2

B: Green smoothie and 1/2 grapefruit
L: Black beans over rice
S: 2 plums, 1 pear, and carrots and hummus
D: Lemon roasted chicken, chopped kale salad, and brown rice
S: 1 orange, 1 apple, and mint tea with lemon

Day 3

B: Steel-cut oats with berries and flax seeds, 2 fried eggs, and freshly made green juice (kale, spinach, and green apple)
L: Flax seed crackers with hummus, 1 carrot, and 2 small apples
S: Handful of raw almonds and dried cranberries
D: Split pea soup/dal over brown rice with sautéed spinach
S: Frozen banana blended with almond milk, almonds, and unsweetened cocoa powder

Day 4

B: Smoothie, 1/2 grapefruit, and flax seed crackers with almond butter
L: Split pea soup/dal over brown rice
S: Sliced banana, strawberries, and gluten-free granola with almond milk
D: Asian turkey sliders, braised baby bok choy, and brown rice
S: Frozen banana blended with almond milk, almonds, and unsweetened cocoa powder

Day 5

B: Smoked salmon with scrambled eggs, plus a green smoothie
L: Asian turkey sliders, braised baby bok choy, and brown rice
D: Rainbow salad, plus corn tortillas with spicy black beans topped with salsa and guacamole
S: 2 clementines and fresh pineapple

Day 6

B: Green smoothie, 2 boiled eggs, and flax seed crackers with almond butter
L: Brown rice and steamed veggies
S: Green smoothie, 1 apple, and a handful of raw almonds
D: Salmon with ginger, lemony quinoa with pine nuts and spinach
S: Red velvet smoothie

Day 7

B: Hot and spicy cocoa, plus steel-cut oats with berries and flax seeds
L: Salmon with ginger, brown rice, and steamed veggies
S: Apple with peanut butter and a handful of homemade trail mix (shredded coconut, raw almonds, unsalted peanuts, dried cranberries, sesame seeds, raisins)
D: Vegetable soup, sliced brussel sprouts with slivered almonds and dates, roasted squash and kale chips
S: Frozen banana blended with strawberries, blueberries, and almond milk

Day 8

B: Pumpkin smoothie, 2 boiled eggs, and smoked salmon
L: Quinoa tabbouleh
S: Dried mango and a handful of raw almonds
D: Escarole with white beans and brown rice
S: Grapes

Day 9

B: Gluten-free granola with almond milk, strawberries, and blueberries
L: Butternut squash soup with kale, and flax seed crackers
S: 1 apple and 1 pear
D: Curried chicken, brown rice, plus curried cauliflower and chickpea stew, plus brown rice

Day 10

B: Scrambled eggs and bacon, oat scone, and freshly made green juice (kale, spinach, and green apple)
L: Mixed green salad
D: Vegetable and lentil soup, plus corn chips and homemade guacamole
S: Healthy homemade energy bar
 

Photo Credit: Aaron Amat/Shutterstock.com


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