Gut Health

Elimination Diet
Meal Plan

LOOKING FOR A PLANT

BASED PLAN THAT IS
NUTRIENT DENSE,
FOCUSES ON WHOLE FOODS,
AND IS SATISFYING?
LOOK NO FURTHER!

 Week 1
S U N D A Y SHOPPING LIST
B Balanced Smoothie
PRODUCE
L Pomegranate Spinach Salad
2 cups (42 g) baby 1 large head of
D Pulled Pork and Sweet Potatoes spinach broccoli
1 cup (20 g) arugula 1 small container
M O N D A Y 1 yellow onion raspberries
B Blueberry Muffins (Freeze remaining, will have again Wednesday) 1 small red onion 1 medium container
7 cloves garlic blueberries
6 medium sweet 3 avocados
L Herb Turkey Patties (save half recipe for tomorrow) potatoes 1 banana
1 stalk green onions 1 peach
D Left overs from last night 1 bundle fresh parsley 1 small container
1 package shredded pomegranate arils
T U E S D A Y carrots 2 lemons
2 turnips 1 pear
B Ground Chicken & Veggie Skillet (Save half recipe for Thursday) 10 medium carrots 2 cups (302 g) grapes
4 parsnips 2 red apples
L Herb Turkey Patties 2 large heads of 1 honey dew melon
cauliflower 1 jar kalamata pitted
D Mashed Turnip & Carrots with Steak 1 bag shredded red olives
cabbage 1 small container
WEDNESDAY brocooli sprouts

MEAT, POULTRY, FISH

B Blueberry Muffins
3 chicken breasts, 10 oz (284 g) pork
L Chicken Salad Wrap skinless and boneless tenderloin
8oz (228 g) ground 2, 4 oz (66 g) filet
D turkey mignon
Left overs from last night
8 oz (228 g) ground 1 small package
chicken organic uncured
T H U R S D A Y 2, 5 oz (125 g) cans bacon
organic chicken 4 oz (113 g) smoked
B Ground Chicken & Veggie Skillet 10 oz chicken thighs, salmon
skinless and boneless 1, 5 oz salmon filet
L Chicken Salad Wrap
MISCELLANEOUS
D Roasted Root Veggies and Chicken Thighs Ground cinnamon Olive oil
Dried oregano Coconut oil
F R I D A Y Dried basil Avocado oil
Dried thyme 1 can coconut milk,
B Sweet Potato Smoked Salmon Dill weed full fat
Dried rosemary Honey
L Creamy Cauliflower & Parsnip Soup with Chicken (save half recipe Sea salt Gelatins
for tomorrow) Baking soda Collagen powder
Nutritional yeast Coconut flour wraps
D Left overs from last night 32 oz (218 g) box bone
broth
S A T U R D A Y Cassava flour
Coconut flour
B "Cheesy" Roasted Cauliflower (make half recipe)
DAILY AVERAGES
L Creamy Cauliflower & Parsnip Soup with Chicken
Calories: 1,357
D Lemon Dill Salmon Sheet Pan Dinner (make half recipe) Carbohydrate: 109 grams, Protein: 78 grams, Fat: 73 grams

 How to Meal Prep

Week 1

Make blueberry muffins on Sunday evening, to be had for breakfast on

Monday and Wednesday.

Cook herbed turkey burgers Sunday evening, to be had for lunch on

Monday and Tuesday.

Precut sweet potato on Monday to be had with breakfast on Tuesday.

Bake a sweet potato on Thursday evening while cooking dinner. Save the
sweet potato to be had with breakfast on Friday.

Be sure to save half of the cooked dinner recipes Sunday, Tuesday, and
Thursday to be had for dinner the following evening.

 Week 2
S U N D A Y SHOPPING LIST
B Tropical Coconut Smoothie
PRODUCE
L Chicken Salad Wrap
1 package shredded 1 package shredded
D Baked Chicken with Maple Cinnamon Brussels Sprouts carrots green cabbage
1 package baby 1 package shredded
M O N D A Y carrots red cabbage
4 carrots 1 bundle fresh cilantro
B Veggie Hash With Bacon (save half recipe for Wednesday) 1 red onion 1 bundle fresh basil
2 yellow onions 1 bundle fresh parsley
L Grab and Go Lunch 6 cups (550 g) 1 banana
brussels sprouts 4 red apples
D Left overs from last night 11 cloves garlic 4 medium figs
2 large heads of 2 lemons
T U E S D A Y broccoli 2 oranges
1 butternut squash 3 avocados
B Ground Chicken & Veggie Skillet (save half recipe for Thursday) 2 cucumbers 1 package frozen
2 sweet potatoes pineapple and mango
L Grab and Go Lunch 4 cups (80 g) arugula 1 jar kalamata olives
4 carrots Ginger
D Pesto Pasta and Meatballs 1 summer squash 1 small container
3 cups (300 g) Broccoli sprouts
WEDNESDAY cauliflower rice

B Veggie Hash With Bacon

MEAT, POULTRY, FISH

L Tuna Fig Salad 1, 5 oz can (142 g) 1 package organic

organic chicken uncured bacon
5 chicken breasts, 8 slices organic
D Left overs from last night skinless and boneless turkey breast
16 oz (454 g) ground 2, 3 oz (85 g) wild
T H U R S D A Y chicken caught tuna
12 oz (340 g) ground 4 oz (113 g) smoked
B Ground Chicken & Veggie Skillet beef or bison salmon

L Tuna Fig Salad MISCELLANEOUS

Dill weed 1 container coconut
D Honey Garlic Stir Fry Dried thyme milk yogurt
Ground cinnamon 1 can coconut milk,
Sea salt full fat
F R I D A Y
Dried oregano Apple cider vinegar
B Tropical Coconut Smoothie Garlic powder Coconut aminos
Onion powder Avocado oil
Ground turmeric Olive oil
L Ground Chicken Kofta & Slaw (save half recipe for tomorrow) Collagen powder Maple syrup
Coconut flour wraps Honey
D Left overs from last night Cassava flour tortillas Cassava flour pasta
Cassava flour
Arrowroot starch
S A T U R D A Y

B Sweet Potato Smoked Salmon

DAILY AVERAGES
L Ground Chicken Kofta & Slaw
Calories: 1,396
D Beef Tacos (make half recipe) Carbohydrate: 111 grams, Protein: 80 grams, Fat: 75 grams

 How to Meal Prep

Week 2

Precut onion, butternut squash, brussels sprouts, and broccoli on Sunday

evening to be had with breakfast on Monday.

Precut sweet potato to be had with breakfast on Tuesday.

Make ground chicken kofta on Thursday evening to be had with lunch on

Friday and Saturday.

Bake a sweet potato on Friday evening and save to be had with breakfast
on Saturday.

Be sure to save half of the cooked dinner recipes Sunday, Tuesday, and
Thursday to be had for dinner the following evening.

 Week 3
S U N D A Y SHOPPING LIST
B Blueberry Muffins (freeze remaining, will have again Friday)
PRODUCE
L Shrimp Avocado Salad
2 cups (42 g) baby 1 summer squash
D Baked Chicken with Maple Cinnamon Brussels Sprouts spinach 1 bundle asparagus
4 cups (113 g) arugula 1 head cauliflower
M O N D A Y 2 cooked beets or 1 scallion
B Veggie Hash With Bacon (save half recipe for Wednesday) jarred beets 1 sweet potato
1 small red onion 1 medium contain
2 yellow onion blueberries
L Arugula Chicken Salad
6 cups (550 g) 1/3 cup raspberries
brussels sprouts 2 avocados
D Left overs from last night 7 cloves garlic 1 orange
1 butternut squash 4 red apples
T U E S D A Y 4 stalks celery 2 peaches
1 cup (96 g) button 3 cups (450 g) grapes
B Coconut Yogurt Parfait mushrooms 1 honey dew melon
1 bundle fresh parsley 2 lemons
L Arugula Chicken Salad 5 carrots 2 packages riced
1 spaghetti squash cauliflower
D Ground Pork & Spaghetti Squash 1 jar kalamata olives
MEAT, POULTRY, FISH
WEDNESDAY
6 chicken breasts, 8 oz (227 g) ground
B Veggie Hash With Bacon boneless and skinless pork
2, 5 oz (140 g) organic 4 oz (113 g) cooked
canned chicken breast shrimp
L Herb Turkey Patties (save half recipe for tomorrow) 8 oz (228 g) ground 1, 5 oz wild caught
turkey salmon filet
D Left overs from last night 1 package organic
uncured bacon
T H U R S D A Y
B Coconut Yogurt Parfait MISCELLANEOUS
Sea salt 1 large container
L Herb Turkey Patties Dried thyme coconut milk yogurt
Ground cinnamon 1 can coconut milk,
Dried oregano full fat
D Honey Garlic Stir Fry Ground ginger Apple cider vinegar
Dried parsley Baking soda
F R I D A Y Dried rosemary Nutritional yeast
Dill weed Arrowroot flour
B Blueberry Muffins Shredded coconut Gelatin
Coconut oil Cassava flour
L Chicken and Veggie Soup (save half recipe for tomorrow) Olive oil Collagen powder
Avocado oil Coconut flour
D Left overs from last night Bone broth Honey
Maple syrup

S A T U R D A Y

B "Cheesy" Roasted Cauliflower (make half recipe)

DAILY AVERAGES
L Chicken and Veggie Soup
Calories: 1,391
D Lemon Dill Salmon Sheet Pan Dinner (make half recipe) Carbohydrate: 113 grams, Protein: 80 grams, Fat: 74 grams

 How to Meal Prep

Week 3

Make blueberry muffins on Sunday and freeze remaining servings. These

will be had again on Friday.

Precut onion, butternut squash, brussels sprouts, and broccoli on Sunday

evening, to be had with breakfast on Monday.

Make herb turkey patties on Tuesday evening, to be had for lunch on

Wednesday and Thursday.

Make chicken and veggie soup Thursday evening, to be had for lunch on
Friday and Saturday.

Be sure to save half of the cooked dinner recipes Sunday, Tuesday, and
Thursday to be had for dinner the following evening.

 Week 4
S U N D A Y SHOPPING LIST
B Banana Pancakes (Freeze half recipe for Friday)
PRODUCE
L Arugula Chicken Salad 1 celery stalk 1 bundle fresh cilantro
4 cups (114 g) arugula 1 turnip
D Pulled Pork and Sweet Potatoes 3 cups (134 g) kale 3 carrots
4 cups (85 g) baby 1 packaged shredded
M O N D A Y spinach green and red
B Ground Turkey Skillet (save half recipe for Wednesday) 2 yellow onions cabbage
7 cloves of garlic 4 cooked beets, or
L Ground Chicken Kofta & Slaw (save half recipe for tomorrow) 3 medium sweet one jar of beets
potatoes 3 bananas
2 green onions 1 cup (123 g)
D Left overs from last night 1/2 button raspberries
mushrooms 1 small package
T U E S D A Y 3 small red onions blueberries
2 head broccoli 2 red apples
B Tropical Coconut Smoothie
1 package shredded 1 honey dew melon
carrots 1 lemon
L Ground Chicken Kofta & Slaw 1 package baby 1 package frozen
carrots mango and pineapple
D Mashed Turnip & Carrots with Steak 1 peach 4 avocados
1 bundle fresh parsley 2 oranges
WEDNESDAY 1 cup(38 g) grapes 1 jar kalamata olives

B Ground Turkey Skillet MEAT, POULTRY, FISH

L Grab and Go Lunch 1, 5 oz (140 g) can 10 oz (284 g) pork

organic chicken tenderloin
8 oz (228 g) ground 8 slices organic
D Left overs from last night turkey turkey
8 oz (228 g) ground 8 oz (228 g) cooked
T H U R S D A Y chicken shrimp
8 oz (228 g) ground 5 oz (142 g) cod
B Tropical Coconut Smoothie beef 2, 5 oz (114 g) filet
mignon
L Grab and Go Lunch MISCELLANEOUS
Sea salt 1 can coconut milk,
D Beef Tacos Dried oregano full fat
Ground turmeric Coconut flour
F R I D A Y Onion powder Cassava flour
Garlic powder Tapioca flour
B Banana Pancakes Ground ginger Collagen powder
Dried thyme Baking soda
Ground cinnamon Nutritional yeast
L Shrimp Avocado Salad Dill weed Coconut oil
Vanilla extract Olive oil
D Left overs from last night Apple cider vinegar Avocado oil
1 small container Maple syrup
coconut milk yogurt Honey
S A T U R D A Y 1 small container beef
bone broth
B Balanced Smoothie
DAILY AVERAGES
L Shrimp Avocado Salad
Calories: 1,336
D "Cheesy" Sweet Potatoes and Cod (make half recipe) Carbohydrate: 110 grams, Protein: 79 grams, Fat: 69 grams

 How to Meal Prep

Week 4

Make banana pancakes on Sunday and freeze half to be had again on

Friday.

Precut red onion, kale, and broccoli on Sunday evening, to be had with
breakfast on Monday.

Make ground chicken kofta on Sunday evening, to be had with lunch on

Monday and Tuesday.

Be sure to save half of the cooked dinner recipes Sunday, Tuesday, and
Thursday, to be had for dinner the following evening.